Food Tech Support | All your food doubts amswered - Part 1

Summary

In this video, Krish answers a range of insightful food-related questions from his audience, covering topics such as omega-3 supplementation, the benefits of millets, the science behind deep frying, and the nutritional impact of cooking methods. He explains how food choices, from drinking sparkling water to choosing oils, impact health, and addresses common concerns like early puberty in children and the effectiveness of detox drinks. With a focus on providing clear, science-backed advice, Krish debunks myths and offers practical tips for healthier eating and cooking.

Takeaways

• 😀 Omega-3 fatty acids are essential for brain, eye, and cell health. Fish meals twice a week, or plant-based sources like flaxseeds, chia seeds, and walnuts, can provide adequate omega-3 intake.
• 😀 While millets can be healthier than white rice or wheat, grinding them into fine flour like maida diminishes their health benefits. Unpolished millets retain fiber and nutrients.
• 😀 Supplements are not a substitute for whole foods. Multivitamins should only be used as insurance when a deficiency is diagnosed. Real food provides vitamins, minerals, fiber, and plant chemicals that supplements cannot deliver.
• 😀 Plain water is the best choice for hydration. While sparkling water and lemon water can be good alternatives, consuming soda and diet drinks regularly may negatively affect weight loss and cravings.
• 😀 No cooking oil is a 'superhero'. Mustard oil is good, but rotating it with oils like groundnut or sesame for variety can improve the overall fatty acid profile of your diet.
• 😀 Drinking coffee immediately after meals can inhibit the absorption of plant-based iron, reducing it by 40-70%. Calcium absorption is less affected but still reduced by coffee.
• 😀 Soaking pulses like rajma and moong can reduce phytic acid and make the nutrients more accessible. The water used for soaking should be discarded as it contains phytic acid and other compounds.
• 😀 Chemicals like calcium carbide used to artificially ripen fruits can cause health issues with long-term exposure. Ethylene gas is a safer alternative to ripen fruits naturally.
• 😀 Food habits in India have evolved over time. Before European influence, millets, rice, wheat, ghee, and various local vegetables were staples. The introduction of chilies, tomatoes, and potatoes in the 1600s reshaped Indian cuisine.
• 😀 Deep frying works primarily through steam. Hot oil forms a steam jacket around the food, which helps cook the inside quickly while the surface crisps up, keeping the oil from soaking into the food.
• 😀 Short power naps (15-30 minutes) don’t lead to weight gain. However, long naps may be associated with obesity or metabolic problems. Regular exercise and balanced eating habits matter more for weight management.
• 😀 Reheating food can degrade certain nutrients, especially vitamin C and folate. It's best to cook food only until done, reheat it once to piping hot temperatures, and avoid multiple reheating to preserve nutrition.

Q & A

What is the role of omega-3 fatty acids in the body, and how much should one consume?

Omega-3 fatty acids help keep cells flexible, reduce inflammation, and nourish the brain and eyes. For most people, two fish meals a week are enough. Plant-based sources like flax or chia seeds or walnuts can also provide omega-3s. It's important to maintain a healthy omega-6 to omega-3 ratio, ideally 4:1 or 5:1, to avoid skewing your diet.

Do millets still offer health benefits when ground into fine flour, like maida?

Millets, when ground into fine flour, lose much of their health benefits. The milling process removes fiber and breaks starch into smaller pieces, which leads to quicker digestion and spikes in blood sugar. Eating millets unpolished or in coarse forms is more beneficial. Fermenting the batter, like for dosa, or combining millet flour with pulses can help mitigate these effects.

Can you rely entirely on supplements for vitamins and minerals instead of food?

Supplements should be considered as insurance, not replacements for food. Real food provides vitamins, minerals, fiber, good fats, and plant chemicals that aid absorption, which supplements cannot deliver. It's best to get micronutrients from a balanced diet, with supplements only for specific deficiencies diagnosed by a doctor.

How does sparkling water compare to plain water in terms of health?

Plain water is still the healthiest option as it has no additives and helps your kidneys function. Sparkling water is just carbonated water, so it’s safe for regular consumption unless you have issues like excessive gas. However, consuming carbonated water excessively can affect tooth enamel.

Should you rotate cooking oils in your kitchen for health reasons?

No single oil is perfect, but mustard oil is a healthy choice due to its balance of fats and high smoke point. Rotating oils like groundnut or sesame occasionally can add variety to your diet and improve the fatty acid profile. However, there’s no urgent need to rotate oils regularly if your diet already includes nuts, seeds, or fish.

Does drinking coffee after meals affect nutrient absorption?

Coffee primarily affects the absorption of non-heme iron (from plant-based sources), reducing it by 40-70%. Calcium absorption is also slightly reduced with coffee, but the effect is minimal. To avoid nutrient interference, consider waiting at least an hour after meals before drinking coffee.

Is soaking pulses like moong and rajma necessary to remove phytic acid?

Yes, soaking pulses for several hours helps reduce phytic acid, which can interfere with the absorption of minerals like iron, zinc, and calcium. The soaking process also reduces compounds that cause gas. It's advisable to discard the water used for soaking.

Is it safe to consume fruits ripened with calcium carbide?

Fruits ripened with calcium carbide may be harmful due to the residues left behind, which can irritate the gut and cause long-term health risks. The safer method of fruit ripening uses ethylene gas, which is considered safe when used correctly. It’s important to choose fruits that show natural ripening signs, such as mixed green-yellow skin and a fresh smell.

How does deep frying work, and why does it result in less oil absorption compared to shallow frying?

Deep frying is primarily powered by steam, not oil. When food is immersed in hot oil, the water inside it turns into steam, creating a steam jacket around the food that prevents oil from soaking in. This allows the center to cook quickly, and the surface becomes crispy due to dehydration and the Maillard reaction.

Does afternoon napping contribute to weight gain?

Short afternoon naps (15-30 minutes) do not cause weight gain. Weight gain is primarily caused by consuming more calories than you burn. Longer naps may be associated with metabolic issues or insufficient nighttime sleep, but short naps are actually beneficial for alertness and cardiovascular health.