For health-conscious eaters, it's important to know these 4 terms:

Superfood

          A marketing term for highly nutritious foods that stand out among their peers. This designation is backed by scientific data, such as flaxseeds, which are rich in protein, fiber, B vitamins, minerals, thiamine, magnesium, phosphorus, and omega-3, 6, and 9. Pomegranates, for instance, can lower cholesterol levels in patients with high blood fat, reduce the oxidation of fats, and increase antioxidant levels in the blood, among other benefits.

          Based on this scientific information, foods like flaxseeds, chia seeds, quinoa, lentils, chickpeas, pomegranates, goji berries, acai berries, avocados, camu camu, and many others have become trendy health foods. Kale was the top choice last year, and this year, Inca beans are gaining popularity. Next year, turmeric might take the spotlight! However, the exceptional qualities of these foods do not guarantee immediate health benefits, such as instant cholesterol reduction or cancer prevention. Eating habits, lifestyle, and exercise all significantly impact health. In simple terms, don't place too much hope in superfoods.

Lactose Free

          It's not surprising if you experience bloating, discomfort, gas, or even diarrhea after drinking milk. In Thailand, over 90% of people are lactose intolerant, which means they cannot digest lactose, the sugar found in milk. This is because lactose requires an enzyme called lactase for digestion, and many Asians and Africans produce less of this enzyme as they age. When lactose isn't digested, gut bacteria ferment it, producing acids and gases that cause discomfort, leading many to avoid milk and miss out on calcium and protein.

          To address this, scientists have developed lactose-free milk, which contains bacteria that digest lactose for us. This type of milk eliminates the need for urgent bathroom visits. However, it can be hard to find. Consuming calcium-rich foods like soy milk, black sesame, small fish, oysters, or even leaves of the moringa tree can help. Some sources suggest gradually introducing yogurt with probiotics into your diet to train your body to produce the necessary enzyme.

          Just to clarify, lactose intolerance is not the same as cow's milk allergy in young children, which can cause hives, breathing difficulties, and vomiting due to genetic factors.

Gluten Free

          While many Asians struggle with lactose, a significant number of Europeans and Americans are gluten intolerant. This condition means the body cannot digest gluten, leading to bloating, gas, and diarrhea, similar to lactose intolerance. As more people are diagnosed with gluten intolerance, gluten-free products have flooded the market, leading to a common misconception that eating gluten-free will guarantee better health and weight loss! It's crucial to understand that gluten-free bread contains the same amount of calories, fat, and sugar as regular bread; it simply lacks gluten, which is beneficial for those with gluten intolerance.

          The issue is that as gluten becomes more vilified, many people mistakenly believe it should be avoided altogether, even though gluten is a protein found in wheat, rye, barley, etc. Gluten helps bread rise and maintain a soft texture, and it is also used in vegetarian dishes, canned foods, soy sauce, oyster sauce, and more. In fact, gluten in wheat is rich in protein, surpassing that of beef, fish, and chicken!

          In summary, if you are not gluten intolerant, there's no need to seek out gluten-free labels, as you might miss out on beneficial foods unnecessarily.

Whole Grain

          Another frequently heard term in the health food category is whole grains, which are grains that have not been refined, retaining their nutritious parts. In the West, this includes grains like wheat (commonly known as whole wheat), barley, rye, and oats, while in Thailand, we have millet, corn, and brown rice that also fall into the whole grain category. The benefits of having the bran, endosperm, and germ intact make them excellent sources of protein, fiber, antioxidants, and various phytonutrients that are beneficial to health, with a recommended daily intake of 48 grams. Regular consumption can reduce the risk of obesity, heart disease, and improve insulin function, making it beneficial for diabetics!

          Whole grains are undoubtedly suitable for both the sick and the healthy. However, another similar term, multigrain, refers to a mix of different grains, which can also be healthy since it means consuming a variety of grains. The important distinction is that multigrain does not necessarily mean it includes whole grains; it might only contain parts of the grains that are not as nutritious. If given the choice, whole grains are the safer option to ensure you get the full health benefits.

 

Thank you for the information from www.thaihealth.or.th