The white Foods Foods white in colour can provide you with minerals, vitamins and all-round health benefits

W Hite B Eans

BY gEETA KHURANA

In previous issues we have discussed the health benefits of eating black and red coloured foods. Now let us discuss the important nutrients in white coloured foods, and how they help to improve or maintain our health.

White foods have earned a bad name and have been labelled as a culprit for obesity, as well as increasing our blood sugar levels and cholesterol, but does that mean we should eliminate foods that are white in colour? Some white foods such as sugar or refined carbohydrates like white bread, pasta may not be as good for us as the high fibre wholegrain ones, but there are certain white foods that are too healthy to be ignored.

W Hite F Ish

Most white fish such as cod, bass, sole, perch and haddock are very low in fat. It is recommended to have fish at least 2-3 times a week. Even though white fish is very low in fat, the calorie and fat content will increase if you decide to cook the fish in an unhealthy way such as by deep-frying. The second way to pile on the calories is by serving fish with a fattening sauce that contains butter or cream, for example.

While oily fish contain higher quantities of vitamins A, D and E, they are also rich in a number of B vitamins such as niacin (B3) needed to promote healthy cells and to help eliminate toxins from the body, and pyridoxine (B6) which keeps the skin, nervous system and red blood cells healthy. White fish is also rich in several essential minerals such as iron, phosphorous, selenium, and iodine.

White beans also known as navy beans have many health benefits. These are low GI and loaded with trace mineral molybdenum. These are also a good source of magnesium. Being low in GI, white beans avoid triggering high blood sugar levels and thus help improve blood sugar levels. White beans are said to produce alpha-amylase inhibitors which help regulate fat storage in the body. The magnesium in the beans helps you to handle stress levels better and is also good for healthy bones.

C Auliflower

BBananas are rich in potassium, an essential mineral for maintaining normal blood pressure and heart function. In addition to these cardiovascular benefits, the potassium found in bananas may also help to promote bone health. Bananas contain pectin, a soluble fibre (called a hydrocolloid) that can help normalize movement through the digestive tract and ease constipation.

W Hite M Eat

Cauliflower is a non-starchy cruciferous vegetable containing sulphur-rich compounds called glucosinolates, which activate the body’s detoxification system. These may play a role in preventing various types of cancers. Cauliflower contains the second highest amount of glucosinolates, after broccoli. Cauliflower is also a good source of vitamin C and potassium.

gARLIC

Garlic has always been considered good for health, but in recent years it has become a food for study for researchers. Garlic contains the powerful anti-oxidant allicin that also gives garlic its aroma and flavour. It is rich in sulphur-containing molecules called polysulphides that help in improving blood pressure. Garlic still helps to protect against heart disease by reducing the risk of abnormal platelet clumping that can lead to a heart attack. It also has anti-bacterial and anti-viral effects, which may help to ward off colds and other minor infections.

There is always controversy about which is the healthier meat: white meat like rabbit and chicken, or red meat like mutton and beef, which come from the flesh of big mammals. Lean red meat is an excellent source of iron and protein, but we have to be careful with the portion sizes since it is high in fat too, whereas white meat is lower in fat. The bottom line is that no matter which meat you eat, you can guard yourself against health problems if you eat in moderation.

T Urnips

Turnips are usually white in colour from the bottom until halfway up and become light purple, red, or green according to the sunlight that has fallen on them, until the top. Turnips are a good source of C and B vitamins. They also contain manganese which helps metabolize fat and carbohydrates and keeps your brain functioning properly.

W Hite Onions

White onions have sulphur compounds that give them not only their strong odour, but some excellent health benefits as well. Sulphur compounds help to reduce abnormal blood clotting and also help to reduce blood cholesterol and blood pressure. White onions contain flavonoid quercetin, known for its anti-inflammatory properties and cardiovascular health benefits. These are good for the digestive tract and also have anti-inflammatory and anti-oxidant effects.

M Ushrooms

Mushrooms are loaded with nutrients. They have high levels of anti-oxidants and are low in calories, fat and sodium, yet provide important nutrients like selenium, potassium, riboflavin, niacin, vitamin D and more. Antioxidants like selenium protect body cells from damage that might lead to chronic diseases and also help to strengthen the immune system. Mushrooms also provide ergothioneine, a naturally occurring anti-oxidant that may help protect body cells. Mushrooms are also a good source of vitamin D. Antioxidants like selenium, protect body cells from damage that might lead to chronic diseases. They help to strengthen the immune system, as well.

BY THOMAS E KING

Encompassing the great cultural diversity, historic differences and scenic variety of Asia in a just a few words is not an easy task. Even for someone like me who has spent much of his life tiptoeing across mountain highs and waltzing along valley lows, it’s still a mind-daunting undertaking. After much deliberation I can only say that Asia is truly a place of infinite mystique where visitors can indulge all of their senses. Just as difficult as defining Asia, is illustrating my fascination for the continent. These few snippets with Indian links, however, may provide intriguing clues.

Pokhara Pictures

It’s early morning in the Pokhara Valley, 200 km west of Kathmandu. Even though the first rays of the sun are yet to leap over the hills, Hindu pilgrims are preparing for puja at the most sacred temple in the serene vale. Set on a wooded islet in the middle of a picture perfect lake, the Barahi Temple also provides an unobstructed vantage point for an incredible vista of water and mountain.

The mighty Himalayan Mountains span some 2560 km from northern Pakistan and India into China. The 8854-metre high Mt Everest can’t be seen from Pokhara but eight colossal peaks are often visible from selected locations in and around Nepal’s largest second largest city. Stretching from east to west, the 140 km long panorama of