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What's on your plate?

Don't purchase health foods merely by the labels. Do a thorough check and here's how. SANGEETHA DEVI. K reports

FOOD FUNDAS A preliminary check of the ingredients can help you zero in on health foods Photo: Shaju John

Eat healthy to feel and live better. Health foods, low-fat, high-fibre and sugar-free are some terms that we are constantly bombarded with. Branded and unbranded products claim to offer healthy alternatives. But do we really know the food you eat? Spend a few extra minutes to check the ingredients before making a purchase. And here are some simple points to note.

Our daily bread

Ok, now that you are health conscious, you want to replace white bread with whole wheat, ragi or multi grain bread. At your nearest bakery, you almost pick up a loaf of soft, fluffy, dark brown bread that bears a label `whole wheat.' Ah ha! It's a well laid out trap. First things first. Whole wheat, ragi, or any other cereal bread is rich in fibre and can never be fluffy and soft like white bread. These breads also break easily if you try to slice them thin. "Since whole grain breads break easily, the slices are thicker. They have a shelf life of just two to three days when not refrigerated. If the loaf is soft, fluffy and doesn't break easily when sliced, the bread has a lot of maida. Branded multi grain breads have only 20 per cent cereals and fibre," explains nutritionist Kavita Kabra. Don't go by the colour too. Rich brown colour can be obtained by adding molasses.

Snack it healthy

Snacking aren't limited to calorie rich junk foods. Biscuits, soups, oatmeal bars, and even namkeens are available in low-fat versions. Branded biscuits that claim to be high on fibre are better than the normal ones. But again, they may contain only 20 per cent more nutritional value and fibre content because high-fibre biscuits have a shorter shelf life and can break easily. "Oatmeal bars, chocolate flavoured cereal bars and dry fruit options are healthy. But do check for the sugar or honey content. These are not recommended for diabetics," adds Kavita.

Talking of sugar, are the sugar free substitutes safe? The thumb rule: Check the ingredients and avoid products that have aspartame. Choose brands that have the sugar derivative sucralose instead.

To test if the namkeen is truly oil-free, do a simple test. Place a small portion of the namkeen on a newspaper for five minutes. Residual oil content indicates presence of oil. Authentic oil-free snacks that are roasted will leave little or no residue. These snacks are not rich in colour and are a bit tougher to chew compared to fried snacks.

Soups are a way to healthy life and homemade fresh soups are the best bet. Packaged ones have sodium glutamide and other preservatives and have high salt content. Moreover, the dehydrated vegetables in those packs won't help you get much nutrition. Likewise, ready-to-eat packed rotis are huge time savers. But they have more maida than whole wheat content. Hence, eat then sparingly.

Go organic

This new wave is finding more takers. Organic method of farming avoids insecticides and pesticides and hence is healthier. A crop becomes organic only when the soil is totally free of pesticide residue. It takes at least three to four seasons to completely rid of the pesticide residue. Then, how can we be sure that the product sold is organic? Check whether the product is certified by either national or international agencies.

"Under organic cultivation, the yield is lower. This is why organic cereals are priced slightly higher," says Rajasekhar Reddy, of 24 Lettered Mantra. "People have started incorporating unpolished organic rice and other cereals into their routine. Breakfast cereals, healthy cookies with ragi and oats, and ayurvedic drinks are also health boosters," he adds.

Stop before you shop

Unrefined sugar is healthier than refined sugar bleached with sulphur.

Whole-wheat pastas and atta noodles are healthier alternatives to pastas made of maida.

Choose unrefined oils and better still, select brands that offer a mix of two or more oils.

Low-fat butter does not harden much when refrigerated.

Fruits artificially coloured using food colour leave a strong stain on your palms when you wash the fruits.

Avoid sugar free substitutes that contain aspartame. Instead, choose products that have sugar derivatives like sucralose.

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