From spices, seeds to oils and vegetables, the concept of superfoods is becoming popular among Indians for their rich omega 3 fatty acids, antioxidants and dietary fibre. Shruti Kumbla lists Indian and International superfoods to add as substitutes in daily diet

QUINOA Vs AMARANTH

Both quinoa & amaranth are cereals. More appropriately, pseudo cereals (both are non grasses that are used in much the way as cereals which are in the form of grass, that is, rice paddy, wheat field). Quinoa has been marketed globally as a rare and exotic food whereas amaranth remain subdued and sidelined. Amaranth, also known as Rajgeera or Ramadana, is popular in Jain and other communities during fasting and other rituals.

CHIA vs BASIL SEEDS

Chia is purely a product from the USA and the West. Compositionally, chia is similar to basil. Both are rich source of omega 3 fatty acid and dietary fiber. Both swell and becomes a gel when added to liquid. However, when it comes to price, chia seeds cost a whopping `350 (250g) compared to basil seeds, priced at `145 (250g).

GROUNDNUT vs OLIVE OIL

Olive oil is widely used as a salad oil worldwide. A few years ago, it gained popularity in India as a ‘healthier oil’ primarily due to a wide range of misconceptions and promotions. The amount of olive oil sold in the world today exceeds the production capacities, creating an artificial demand and driving pricing up higher.

Also, most of the olive oil sold in the market for general cooking is blended with pomace oil (pomace oil is extracted from the olive pulp whereas olive oil is extracted from the seed and the fruit. The refined pomace oil is more processed which can lose the nutritional quality of olive oil). Groundnut oil is ideal for Indian style of cooking compared to virgin olive oil. Both olive oil & groundnut oil are heart-friendly oils and are rich in omega 6 fatty acids. (Groundnut oil is more native and have good amount of phytonutrients and antioxidants that protect the body from damage from free radicals).

MILLETS vs  OATS

Today the label superfood is being attached to the forgotten food like millets which used to be a staple food few years ago. Millets are nine varieties of tiny grains also known as Navadanya. In the current scenario of global warming and water scarcity, millets can be one of the crops which will provide the food security to the population.

Nine varieties of millets are grown by the small dry land farmers across India. Some of them are on the verge of extinction. Whereas oats has been marketed well by the west as a healthy breakfast porridge. Compared to oats, millets contain twice the amount of dietary fiber which provides better satiety value.

KALE vsCABBAGE

We are used to cabbage. We use it in a wide variety of Indian recipes. Kale and cabbage both belong to the same family Brassica Oleracea. Cabbage is a rich source of Vitamin C and phytochemical, whereas Kale contains good source of B Complex Vitamins.

GOJI BERRY vs AMLA

Amla, or the Indian gooseberry, was one of the most sacred trees in India. The fruit has been used in traditional Indian medicine, culinary dishes and even in Indian versions of shampoos.

Amla is a rich source of Vitamin C, about 252mg compared to Goji berry, which has 48mg of Vitamin C (per 100g). Goji berries are available in the market in a processed form which may lead to loss of Vitamin C. Both have their place in the Eastern tradition, but amla has more profound medicinal benefits.

COCONUT/ MUSTARD OIL Vs OLIVE OIL

Coconut oil is rich in saturated fatty acid along with medium chain triglycerides which are readily absorbed in the body and provides instant energy. Coconut oil contains good amount of antioxidants and phytochemicals which provides protection against free radical damage. Olive oil, on the other hand, is rich in unsaturated fatty acids namely mono and polyunsaturated form. There are studies that have seen beneficial effects of coconut oil for cardiac function. Olive oil has its own benefits but in a Mediterranean environment which can’t be always true to Indian conditions.

BUCKWHEAT vs OATS

Both buckwheat and oats are consumed as a cereal because of the carbohydrate content which is comparable with other cereals. Both are gluten free and can be given to person with gluten allergy. In India, buckwheat in the form of flour is used as a fasting food during Navratri and Janmashtmi in Northern part of India. It is known as Kuttu in Hindi.

International or Indian Superfoods?

The super foods are touted as the perfect health options. We’ve stories all around us saying ‘10 healthy breakfasts you must have’ featuring these foods. People try to make their own diet plans, and believe that the super foods are sufficient to address all their needs but end up focusing on it at the risk of an extremely imbalanced diet. For instance, excess amount of omega 3 fatty acid rich food can lead to high amount of free radicals causing detrimental effects.

Any minimally processed, well cultivated food grain can be turned as a super food. Super food cannot give a leverage to consume without control. Any food not eaten in moderation can be harmful to the body. Each food has its importance in its own place, context, cultural preferences and regional ecosystem.

The increased focus on international super foods means that Indian super foods take a back seat. International superfoods are extremely expensive, and not affordable to everyone. Sometimes, certain foods might also lose its nutritional value when it is packaged and marketed in regions thousands of kilometers away. Diversity of diet is a basic bedrock of good nutrition & health. While we should always encourage diversity in thought and food, we truly need to understand the human body, our dietary requirements and naturally, what is the most cost-effective way of getting that nourishment.

The writer is senior nutritionist, Pristine Organics