Bullet Coffee: Should you have this Caffeinated Butter Concoction?

Bullet Coffee, more popularly known as “Bulletproof coffee” is the original Keto coffee. It is the brainchild of American entrepreneur and Bio hacker, Dave Asprey. He founded the Bulletproof supplement brand in 2013. However, the concept of preparing Coffee with Butter has long been practised in the Himalayan and Indian cultures. In fact, the Idea was adopted and refined from a popular local drink of Tibet, called the Yak-Butter tea, a concoction which was served to Asprey back when he visited Tibet on a wellness trek. 

Photo of Yak butter tea by tibbettravel.org

So, why is everyone suddenly bewitched by this age old drink? Let’s find out..

Bulletproof Coffee is made by adding MCT (medium chain triglycerides) oil which is extracted from Coconuts, and grass-fed unsalted Butter or Ghee to a hot brew of your favorite Coffee. This high calorie concoction is consumed to achieve Ketogenesis (process of burning fats in the absence of carbohydrates). The proponents of this drink often consume it in lieu of breakfast since this combination claims to not only promote weight loss, but to also keep you satiated, boost energy, and provide mental clarity amongst other health benefits. 

Photo by ID 96559369 © Eapaimter | Dreamstime.com

However, do these claims hold up?

Though, it may be fine to episodically add this to your diet, but to suggest it be a frequent addition, there is subsequent lack of research and evidence. Most experts believe that drinking 100% dietary fat can cause you more harm than good. As Bulletproof coffee is heavy on oil and butter, it increases your intake of saturated fats which inturn raises your body’s cholesterol levels. This increases the risk of developing Cardiovascular diseases.

Also, while Bulletproof coffee may make you feel full, you’re not getting an array of nutrients that you’d otherwise be acquiring from a balanced breakfast meal. 

Final Takeaway

It may be fine to infrequently incorporate Bulletproof coffee into your diet. Having said that, you need to also consider what you’re additionally consuming the entire day since adding this blend in your diet will overall increase your total calories and intake of saturated fats.  

For now, until further research and subsequent data, you may want to consider swapping this blend with a high fibre, protein packed meal that can help you lose weight steadily and for the long haul. 

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Bullet Coffee: Should you have this Caffeinated Butter Concoction?

  • Author: Mubarra
  • Total Time: 5 minutes
  • Yield: 1

Ingredients

  1. Hot brewed coffee : 1 cup
  2. MCT Oil (Coconut oil) : 1 tsp
  3. Unsalted Butter or Ghee : 1 tsp

Instructions

  1. Simmer the coffee in water for 6 minutes. Drain and keep it aside.
  2. Add all ingredients (Simmered coffee, oil and Butter/ghee) in a blender and blend on high for 30 seconds to 1 minute, till it resembles a frothy latte.
  3. Pour into a mug and consume hot.

Notes

Start with just 1 tsp each of butter and Oil. Once you’re comfortable with the taste and flavour, slowly increase it to 1 tbsp. (Accordingly, there will be a change in calories)


Nutrition

  • Serving Size: 1
  • Calories: 80
  • Fat: 8.3
  • Protein: 0

Keywords: Bulletproof coffee, Bullet coffee, Keto coffee, Dave Asprey, Weight loss, Weight gain, Fad diet, Nutrition, Health and wellness

 

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Diabetes : Foods that help regulate Blood Sugar Levels

When you are diagnosed with either Type I, Type II or Pre-Diabetes, It is important to focus on the amount and type of food that you consume throughout the day. Certain foods can cause spikes whereas some foods can actually lower or help control blood sugar levels. Thanks to years of scientific findings, we now know what foods are beneficial!

According to the American Diabetes Association (ADA), people with elevated blood sugar levels need to not only monitor the total amount and quality of Carbohydrates in their diet, but also need to include adequate fruits and vegetables, eat lean protein, consume low GI foods, choose foods with less added sugar and avoid trans fat.  

Let’s now discuss some of the best foods that can be consumed as a part of a healthy and varied Diabetic friendly diet.

Bitter Melon (Bitter Gourd)

Photo by Misty Rose on Unsplash

According to a study published in the Journal of Ethnopharmacology, consumption of Bitter Melon by Type II Diabetes participants reduced their Fructosamine levels to some degree and thereby had a “Modest Hypoglycaemic effect”. It not only has anti-Diabetic and antioxidant properties, but is also a good source of Carbohydrates, Calcium, Potassium, Vitamin A, Vitamin C and Zinc!

How to consume: Can be consumed in the form of soups, stews, incorporated into stir fried dishes, curries etc. 

Okra (Ladies Finger)

Photo by Elianna Friedman on Unsplash

As a rich source of blood sugar lowering compounds such as polysaccharides and flavonoid antioxidants, Okra has long been used as a natural home remedy for regulating blood sugar levels. It is also a great source of Fiber, Vitamin A, Vitamin C and Zinc which makes this fruit that is commonly consumed as a vegetable, a great addition to your Diabetic friendly pantry.

How to consume : Can be consumed raw, pickled, roasted, sauteed or steamed.

“Okra water” (cutting up pieces of Okra, soaking it in water overnight, and drinking the water in the morning) is also a great way of including this fruit in your diet. 

Cinnamon

Photo by Mae Mu on Unsplash

Cinnamon is an aromatic spice which has been used for the past several centuries as a component of traditional medicine and in food preservation. Cinnamon may help lower blood sugar levels by imitating the effects of Insulin and facilitating Glucose transport into the cells. One of the studies conducted suggests that consumption of Cinnamon improved Insulin sensitivity immediately, with the effect lasting almost 12 hours!

It’s a rich source of antioxidants that help in reducing oxidative stress, a type of damage to body cells which is caused by free radicals, and oxidative stress has been one of the reasons implicated for the development of nearly every chronic disease, including Pre- and Type II Diabetes.

How to consume : It can be consumed in the form of Cinnamon milk, Cinnamon tea (Dash of cinnamon added to any of the preparations) and also be sprinkled on top of oatmeals, smoothies and curries. 

Fenugreek seeds 

Photo by Ezergil from istockphoto.com

Fenugreek plant has uses both in culinary and medicinal practices. The Fenugreek leaves are sold both as vegetables and the seeds are used either in whole or in powdered form as spices. 

The seeds are helpful in regulating elevated blood sugar levels as they are a rich source of soluble fiber which helps improve the body’s digestion of Carbohydrates and Sugar. They also help lower total Cholesterol, “LDL” Cholesterol and Triglycerides. 

How to consume : Fenugreek seeds are often used in spice blends and generally incorporated in curries, pickles and other dips. They can also however be consumed in the form of Fenugreek tea (½ to 1 tsp), or sprinkled on top of soups, yoghurt etc.

Amla (Indian Gooseberry) 

Photo by Arjun Kartha from FreeImages

Indian Gooseberry (Amla) is widely used as a powerful medicinal ingredient in Ayurvedic preparations. It is used to treat several chronic conditions including Diabetes Mellitus. According to several research studies, Amla posesses anti-diabetic effects which has resulted in reduction of both fasting and postprandial blood sugar levels.

It also contains Chromium which helps regulate Carbohydrate metabolism and helps improve Insulin sensitivity. 

How to consume :  You can simply consume fresh Amlas or in the form of Amla juice. Dry Amla powder is also readily available in the market and can be consumed with water or sprinkled on different preparations. 

Disclaimer : All the above mentioned foods should be consumed as part of a complementary dietary treatment for Diabetes and elevated blood sugar levels and not as stand alone remedies. This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a Dietitian or a doctor for more information. 

For any further queries, reach out to the team of Foodnwellness. 

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Water retention : All you need to know about it!

We’ve all heard the term “Water weight” being thrown around, but if you don’t understand what exactly it is, then those especially in the midst of a weight loss program can get quite discouraged by its contingency. Contrary to popular belief, Water retention is actually a helpful signal since it indicates the imbalance in the body. Simply put, it is a symptom and not a disease and in serious cases, it can be an indication of a problem with the kidneys, heart or the circulatory system. 

Normally, if you are consuming a healthy and nutritious diet, along with adequate consumption of water, fluid retention will not occur. But, there can be certain instances wherein your body will begin retaining fluid, therefore it becomes crucial to understand what is happening, so that the fluid levels within the body can be brought back to optimal levels. 

Let’s therefore learn how to spot it and treat it early.

What is water retention?

Water retention is defined as the excess buildup of fluid within the body tissues that can take up a variety of forms ranging from bloated belly, swollen ankles and puffiness and swelling of eyelids to nausea, fatigue and persistent coughing. 

What causes water retention?

Before the causes are explained, let’s emphasise on the fact that there can be several reasons as to why your body is retaining excess fluid. Although some of these causes can be easily treated, there are however certain tenets that may be indicative of a more serious underlying issue. It is therefore important to consult with a healthcare professional to come to a sound diagnosis. 

We will now discuss some lifestyle factors that are contributive to water retention, and ways of preventing it. 

– Consuming a diet that is high in Sodium : 

The body requires an adequate amount of Sodium and Potassium to maintain optimum levels of fluid in the body. Eating more than required salt can cause the body to retain water. It is therefore recommended to consume a maximum intake of 2300 mg (1 tsp) of salt per day for healthy individuals and not more than 1500 mg of salt per day for people with Heart disease and Hypertension.

Photo by Emmy Smith on Unsplash

– Hormonal fluctuations  : 

Women seem to hold more water weight in the days leading up to their menstrual cycles. It is very common and happens due to hormonal changes which prepares the body for monthly menses . These hormonal fluctuations lead to greater water retention in the body of a woman.

Photo by Engin Akyurt on Unsplash

– Standing or sitting for long periods of time  : 

A lot of water retention can be caused by prolonged periods of sedentary activity like sitting, sleeping, or standing still in one place. This is because sitting or standing still can cause your body tissues to retain fluid due to increase in blood pressure inside the vessels of legs and feet.

Photo by Johny Cohen on Unsplash

 Other possible causes of water retention can be :

Kidney, Heart or Circulatory system disorders

– Certain medications like Hypertension medications, pain relievers, antidepressants etc

– Pre-eclampsia, cirrhosis of the liver, protein loss due to malnutrition

Now, If you’re nodding your head in agreement to all the signs and causes of water retention, and verbally agreeing to reading the above and saying “ Yes, I seem to have all those symptoms”, then continue reading below to find out some general remedies that can help you with Fluid retention!

General Lifestyle and Dietary suggestions :

  1. Consuming the recommended intake of upto 2300 mg of salt (1 tsp) for healthy individuals and less than 1500 mg of salt intake for individuals with Heart disease and Hypertension.
  2. Avoid canned foods including canned vegetables, soups, sauces etc.
  3. Avoid processed foods like potato chips, salted peanuts and other junk foods.
  4. Check food labels and opt for lower salt choices.
  5. In general opt for home cooked foods rather than restaurant foods.
  6. Increase the intake of Potassium rich foods like Bananas, Raisins, Tender Coconut water, Apricot, Berries, Apples, Spinach, Mushrooms etc as Potassium deficiency can lead to water retention.
  7. Consuming adequate quantity of water (between 8-10 glasses per day or more in accordance with level of physical activity) and other fluids such as Herbal teas, Barley water etc.
  8. Regular exercise of upto 30-40 minutes can prove to be a game changer as it helps stimulate blood circulation. Lifting your legs up against the wall can also help drain excess water.

Taking care of yourself emotionally and physically is the most important divisive factor in any treatment method and subsequent result. Allow yourself to reap in the natural benefits of adopting a healthy, nutritious diet and lifestyle. Reach out to the team of Foodnwellness for customised and tailored made wellness programs!

For any serious underlying health condition resulting in persistent water retention leading up to 1-2 kg of weight gain within a week, make sure to first consult with a physician before making any changes to your current health routine or taking medical action.

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Minty Oats Vegetable soup

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Minty Oats Vegetable soup

  • Author: Mubarra
  • Prep Time: 10 minutes
  • Cook Time: 10-15 minutes
  • Total Time: 45 minute
  • Yield: 1 1x
  • Diet: Diabetic

Description

This Minty Oats Vegetable soup is one of the easiest recipes to put together for a quick breakfast or even as a dinner option. It is a Fibre rich soup which is not only filling, but also delicious, healthy and nourishing.


Scale

Ingredients

  • 3 tbsp quick cooking rolled oats
  • 2 tbsp chopped carrot
  • 2 tbsp chopped cabbage
  • 1 tbsp chopped mint leaves
  • ½ tsp chopped green chillies
  • ½ tsp chopped garlic (lehsun)
  • ½ tsp chopped ginger (adrak)
  • ½  tsp oil
  • ½  tsp soy sauce
  • Salt (As per taste)
  • Turmeric ( 1/4th tsp)
  • 2 tsp lemon juice

For Garnishing

  • Sprig of Mint
  • 1 tsp of roasted Pumpkin, 
  • 1 tsp of roasted Sunflower seeds and 
  • 1 tsp of roasted Sesame seeds

Instructions

  • Dry roast the Oats on medium high flame for 1-2 minutes.
  • Heat the oil in a deep non stick pan. Then add in chopped green chillies, garlic and ginger and saute on a medium flame for a few seconds.
  • Follow this by adding in the chopped carrots, cabbage (and any other vegetable of your choice) and saute on a medium flame for 1-2 minutes till cooked.
  • Add the oats, saute them for another 1-2 minutes.
  • Add the soy sauce, mix well and bring to a boil. 
  • Finally add the spices (Salt, turmeric and any other spice and herbs of your choice), lemon juice and mint leaves, mix well and continue to cook for 1 minute.
  • Serve immediately and garnish with a sprig of mint and tbsp of mixed seeds on top.


Nutrition

  • Serving Size: 1
  • Calories: 308.31
  • Fat: 10.56
  • Carbohydrates: 37.8
  • Protein: 10.37

 

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Ragi Dosa / Pancake Recipe

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Ragi Dosa / Pancake Recipe

  • Author: Mubarra
  • Prep Time: 15-20 Minutes
  • Cook Time: 10 Minutes
  • Total Time: 28 minute
  • Cuisine: Indian
  • Diet: Diabetic

Description

Ragi Dosa/Cheela/Pancake is a healthy and delicious breakfast recipe from South India which is made from Ragi (Finger Millet) flour. It is also known by the name of Nachni in Maharashtra, Mandua in Hindi, Ragulu in Telugu and Kezhvargu in Tamil. It is a nutrient dense grain and is referred to as a local superfood since it is a great source of calcium, iron and essential amino acids. This instant Ragi Dosa recipe is quick to make and can be served as a breakfast, lunch or even a dinner meal with homemade chutneys/ salsa/ pickle/ raita/ curd/ vegetable sabzi or curries.


Scale

Ingredients

  • 40 g Ragi flour or sprouted ragi flour
  • 1 tablespoon (10-15g) of Besan flour (gram flour)
  • 2 teaspoons of finely chopped Onions
  • ¼ teaspoon finely chopped Ginger
  • ¼ teaspoon green chilli chopped
  • 34 curry leaves chopped
  • 1 tablespoon chopped coriander leaves (cilantro)
  • ¼  teaspoon cumin seeds
  • A pinch of asafoetida (optional)
  • ¼  cup buttermilk or 2 teaspoons of curd (yogurt) mixed in some water
  • ¼  cup of water or add as required
  • Salt as required
  • 1 tsp of Oil or Ghee

Instructions

  1. Add ragi flour and besan (gram flour) to a mixing bowl.
  2. Add finely chopped onions, curry leaves, ginger, green chillies, coriander leaves, asafoetida, cumin seeds, and salt as per taste.
  3. Then add buttermilk or curd and water to the mixing bowl.
  4. Mix very well to a thin batter of pouring consistency.
  5. Cover and let this batter rest aside for 15 to 20 minutes.

Cooking Ragi Dosa

  1. For cooking the Ragi Dosa, heat a non stick tawa/skillet/pan on medium flame. Grease the pan well and wipe off any excess oil with a tissue. Make sure to mix the batter well before pouring.
  2. When the pan is hot enough, pour the batter thin across the pan as you would do for a Rava dosa/Pancake
  3. Then, gently spread the batter with the ladle.
  4. Pour a teaspoon of oil on the top and sides of the dosa and let the base cook and become crisp until the sides begin to get separated from the pan.
  5. Flip over and cook the other side as well. Cook till both the sides are crisp.
  6. Serve ragi dosa or pancake hot  with any chutney/pickle/curry.


Nutrition

  • Serving Size: 1
  • Calories: 226.6 Kcal
  • Fat: 5.72 g
  • Carbohydrates: 36.01 g
  • Protein: 5.61 g

Keywords: Diabetic Diet, vegetarian, Healthy, Weightloss

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Moong Dal Cheela/Pancake Recipe

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Moong Dal Cheela/Pancake Recipe

  • Author: Mubarra
  • Prep Time: 5 - 10 Minutes
  • Cook Time: 10 Minutes
  • Total Time: 12 minute
  • Category: Breakfast, Lunch, Dinner, Snack
  • Cuisine: Indian
  • Diet: Vegetarian

Description

Moong dal Cheela/Pancake is a healthy, delicious and quick to make recipe that can be consumed as a breakfast or snack item. It can be made with minimal ingredients and within minutes given, that the Moong dal is soaked overnight or for few hours before preparation. It can be served without any sides but it tastes best when served with homemade chutneys/pickle/curd/raita.

 


Scale

Ingredients

  • 1/4 cup Moong Dal (whole or split with husk) 
  • 1 tablespoon Green Peas
  • 1 tablespoon Water
  • 2 teaspoons of finely chopped Onion
  • 1/4 teaspoon of finely chopped Ginger 
  • 1/4 teaspoon of finely chopped  Coriander leaves 
  • Salt to taste
  • 1/4  teaspoon of finely chopped Green Chili 
  • 1  teaspoon ghee or Oil

Instructions

  • Wash and soak the moong dal for around 3-4 hours prior to making the batter.
  • Then take the soaked and drained moong dal, blend it in a mixer along with green chillies, green peas, ginger, using little water to make a thick paste.
  • In a bowl, add onion, coriander leaves, salt and the blended moong dal and peas paste.
  • Mix well and add water to make a thin dosa like batter. Remember to add water in small batches to get your desired consistency (Medium thick consistency)
  • Heat a large nonstick frying pan on medium-high heat. Add a little oil to coat the pan.
  • Pour a ladle full of batter when the pan is hot and flatten out until 1cm thick. 
  • Pour a little oil on either side and cook until golden brown.
  • Flip and cook on the other side. 
  • Serve hot with any Chutney/Pickle/Salsa/Curry

Notes

The Moong dal Cheela/Pancake can be stuffed with or topped with vegetables of your choice to make it more nutritionally balanced.


Nutrition

  • Serving Size: 1
  • Calories: 167.75 Kcal
  • Fat: 5.325 g
  • Carbohydrates: 21.11 g
  • Protein: 8.79 g

Keywords: Breakfast, Lunch, Dinner, Snack, healthy, vegetarian, Protein, weightloss

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Superfoods – What makes them “Super”?

The word “Superfood” has now turned into a Buzzword. It now seems that every week, we are introduced to a new superfood. But how can we differentiate a food being falsely and deceptively marketed as a “Superfood” from the one which actually is a nutrition superhouse?

Well, for starters, a Superfood is defined as “a nutrient-rich food considered to be especially valuable for health and well-being.” These Superfoods are not only high in micronutrients, but are also powerhouses of essential antioxidants, minerals and healthy fats which are all-important for your body in order to thrive.

Superfoods are often marketed as elusive and exotic foods. However, unlike  “Superman” who was born on the planet Krypton, “Superfoods” are Earth grown, on our very own planet and some are even locally and easily available. You just have to look around! These local superfoods in the yester years were celebrated for their therapeutic, weight loss and wellbeing properties, but are now just undervalued, under promoted and simply lost.

Lets have a look at some of the available Superfoods which provide an amalgamation of different health benefits and rightly have earned themselves the title of “Superfoods”!

Note – These Superfoods need to be incorporated into a well balanced healthy diet in combination with lifestyle changes for them to work optimally. 

Superfood Spices

Turmeric

Photo credit : Osha Key on Unsplash

Ever regretted saying no to “Haldi wala doodh” or simply put, Turmeric milk, all so lovingly prepared by your grandmother? Well, you should. Turmeric, which is an everyday spice used in various parts of India is not only an  excellent source of Vitamin C, Magnesium, Potassium, and Vitamin B6, but, its two key components , the Circumin and Turmerone also contribute towards its therapeutic properties such as boosting immunity, improving digestion, and have anti inflammatory properties amongst many others. 

Ginger

Photo credit : Lawrence Aritao on Unsplash

Ginger, one of the healthiest spices is commonly used as a home remedy ingredient for treating nausea, indigestion and relieving menstrual cramps because of its powerful antioxidant and anti-inflammatory properties. Several other additional benefits of ginger which will convince you to add Ginger in your everyday cooking are:

  1. Ginger can lower blood sugar levels and improve heart risk factors

  2. Gingerol a substance present in Ginger may prevent cancer

  3. It can help reduce muscle pain and soreness

Garlic

Photo credit : voyas.net

Garlic which is known as a universal aphrodisiac is rich in Vitamin C, B6, Selenium, Magnesium and Allicin (antioxidant) which renders it effective against high blood pressure, cardiovascular diseases, elevated cholesterol levels and also against ailments like flu and the common cold.

Superfood Fruits

Jackfruit

Photo credit : Vinod Kumar on Unsplash

The jack of all fruits, the “Jackfruit” which is officially India’s largest fruit is rich in fibre, phenolic compounds, antioxidants and several other nutrients providing numerous health benefits. The interest in Jackfruit internationally has grown multifold because it is considered as a vegan, gluten free and protein rich alternative to meat.

The Jackfruits seeds are rich in protein and aid in healthy blood circulation which is necessary for muscle oxygenation and promoting hair growth.

The phytonutrients present in leaves help boost your immune system. The raw Jackfruit bulbs help in restoring hormonal balance whereas the ripe Jackfruit bulbs are a storehouse of antioxidants and are adequately rich in fiber which helps promote healthy gut motility.

Pineapple

Photo credit : Brooke Lark on Unsplash

This tropical potent fruit is rich in powerful phenols and enzymes which reduce inflammation, improve immunity and even address gut issues. The Bromelain present in Pineapples helps promote healing of injuries, slows down blood clotting and helps break protein molecules in the body which helps in gaining lean body mass and thereby in mobilising belly fat. It also helps in curbing appetite and prevents you from bingeing!

Banana

Photo credit : Louis Hansel on Unsplash

If you need a quick recharge, then a Banana is all you need as it is packed with nutrients like Potassium, Vitamin B6, fibre, and its low to medium glycemic index which makes it the ultimate snack to have. Bananas are purportedly termed as the “Original” Superfoods since the nutrients present in them help soothe the stomach, strengthen the bones and also help promote relaxation and better mood.

Indian Gooseberry (Amla)

Photo credit : Arjun Kartha 

This popular fruit which is rich in Vitamin C, Iron and Calcium is a Superfood which is not only inexpensive but it also comes with a legion of its own health benefits such as boosting immunity, promoting healthy skin, hair and digestive system as it is also rich in fiber,  great for heart health, reducing inflammation, improving insulin sensitivity of the cells and thereby proving to be beneficial for people with Type II Diabetes.  Amla can be creatively used in the powdered form, as chutneys, pickles or even juices.

Superfood Grains

Millets

Photo credit : Jo soon on Unsplash

Millets have been recently rejuvenated and are currently in line as the “Go-to” healthy gluten free grains to consume and rightfully so. They are packed with Fiber, essential vitamins  and minerals. There are nine commonly known and grown millet varieties namely Foxtail millet, Little millet, Pearl Millet, Sorghum, Kodo millet, Barnyard millet, Finger millet and Proso millet. Each of these millets have a lower glycemic index than most modern grains and also have their own unique nutrition profile owing to health benefits such as reducing blood sugar levels, satiating hunger, improving immunity and reducing the risk of cardiovascular diseases.

Quinoa

Photo credit :Dan Denise on Unsplash

This gluten free pseudo grain is not only a high fiber grain but it is also rich in  high quality protein. In fact it contains more protein than other grains and also has a high profile of Lysine, an amino acid which is responsible for healing sore muscles after an intense workout!

Since Quinoa is also rich in Iron, Manganese, Magnesium and Riboflavin, it provides health benefits such as alleviating migraines, promoting blood sugar control and aiding in tissue growth and repair!

Amaranth

Photo credit : Petra Göschel from Pixabay

This forgotten gluten free supergrain is highly nutritious as it contains good amount of proteins, fiber, vitamins, minerals and antioxidants which provide diverse health benefits such as promoting a healthy gut, preventing premature graying of hair, anti-inflammatory properties and regulating muscle and nerve function, blood sugar and blood pressure levels.

Although this pseudo grain generally makes an appearance in the households of those who traditionally fast, its nutrition profile and health benefits should render Amaranth as an often consumed grain!

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