Indian foods Flashcards
legume -plant?
plant in family Fabaceae
- nitrogen-fixing bacteria have symbiotic relationship so reduces the need for nitrogen fertilizers
legumes produced as?
edible pods and /or seeds
what are pulses?
legumes harvest solely for their dry seed.
bean, pea, chickpea, , lentils
what is daal?
pulses. source of protein.
quick cooking (lentils + split pulses)
ground daal - bread.
also name for thick lentil soup
rice and lentils cooked together - 3 times eatin?
first food for baby
during illness
consumed during religious festival
why eat rice + lentil together
provide complimentary proteins- vegan/vegetarian by choice/poverty. need to get complimentary proteins.
nutrients in pulses
high in protein, fibre, iron, potassium, low in fat.
how many essential AA
9/20
why are pulses and cereals complementary?
pulses - low in methionine, high in lysine
cereal - low in lysine, high in methionine
satiating effect of pulses
fibre and protein = manage weight + combat obesity
glycemic index of pulses
low. maintain BG levels + insulin levels
- may reduce risk of coronary heart disease
name the anti-nutrients in legumes
phytate: binds iron, zinc, magnesium, calcium
oxalates: calcium, iron
lectins: may bind to digestive tract - promote inflammation and bacterial/toxin crossing barrier.
protease inhibitors - inhibit protein digestion
what is an anti-nutrient. polyphenol?
prevents the absorption of other things
polyphenol (tannin) ihibit absorption of non-heme iron
how is phytate reduced?
reduced by fermentation/cooking. phytate is destroyed
where are oxalates found?
in spinach
how to process foods to reduce anti-nutrients?
soaking, sprouting, boiling/steaming, canning, fermentation.
combining methods is good.
what is curry
dishes seasoned with combo of spices and herbs, oils added.
dry or wet with sauce
protein in curry?
vegetarian, animal protein.
what is tarka
seasoning for dal or veg dishes
spices: onion, garlic, ginger, mustard seed, cumin. sauteed in ghee or oil.
how to make tarka?
oil, spices, tomatoes, lentil, lemin, yogurt
why eat spiced foods
aromatic plants + seeds
rosmarinic acid may reduce carcinogens in cooked meat
-contain antioxidant and anti-inflammatory compounds
anti-microbial: fresher longer
how does rosmarinic acid reduce carcinogens in cooked meat?
meat may have heterocyclic amines
-> spice may prevent this formation
turmeric - what family?
ginger family
- spice, pigment, bright yellow.
what is main active ingredient to turmeric
curcumin.
antioxidant and anti-inflammatory.
Alzheimer’s and heart disease assoc with?
chronic, low-level inflammation + oxidative damage
how is turmeric better absorbed?
cooked with black pepper and cooked with fat
take turmeric supplements?
higher percentage of curcumin.
- theory that will reduce pain = reduce chronic disease
- risk assoc with taking turmeric supplements : interact with other medications
turmeric > curcumin supplement
turmeric total thing better than isolated compounds. better function
turmeric > curcumin supplement
turmeric total thing better than isolated compounds. better function
edible oil consumption in India
= consequences?
13.4 kg
- cheap seed oil.
increased rates of obesity + Type 2 diabetes
high
what cooking fats are commonly used in Indian cooking :)
ghee - from butter
vegetable ghee - essentially margarine: highly hydrogenated. poorer ppl subsitute. cheaper
mustard seed oil : oungent flavour - isothiocyanates
coconut oil
sesame oil
peanut oil
how is ghee made?
unsalted butter boiled to 100C to remove water content by evaporation, then filtering out precipitated milk solids
why is ghee good?
dairy - saatvic.
from cow - mother goddess.
- cook at higher temp, lower lactose because protein removed. doesnt go rancid as quick.
how and why is ghee used?
in ayurveda
- considered sacred, used in religious rituals.
- sattvic
- cooking, sweets, on rice/flat bread
- longer shelf life @ room temp and higher smoking point than butter
ghee and heart health
source of saturated fatty acids + cholesterol oxides = atherosclerosis
= vegetable ghee made from hydrogenated veg oils + high trans fatty acids
trans fats shown to increase risk of?
coronary heart disease
Mustard seed oil
- mustard from what family?
brassicaceae family
mustard oil %-age of consumption of oil
18%
how is mustard oil made?
cold pressed or refined using solvents
what does it taste like? what compound contributes to this?
hot nutty taste
isothiocyanates = flavour + odour
high smoke point
mustard seed oil + heart health
erucic acid in monosaturated O-9 FA
causes formation of fatty deposits in heart muscles
= in Canada, US , EU cannot sell mustard oil for human consumption
canola oil - modified how?
to have less erucic acid.
- rapeseed is same: bad connotation
- choose canola bc light in flavour
how can canada sell mustard seed oil
“for external use only”
- can label this way + sell. people buy for massage or for eating
coconut oil
high smoke point - high-heat cooking
solid at room temp
slow to oxidize and thus resistant to rancidty due to high saturated fat content.
- high lauric acid, a medium-chain saturated fatty acid
is coconut oil good for you?
raises LDL cholesterol = cause of CVD.
= no known offsetting favourable effects, advice against
