Coconut has gained popularity around the world as a 'superfood.' The oil from coconut has been particularly hailed for its treasure trove of healthy fats. Southeast Asians have been enamoured with coconut and all coconut products for a long time now. Now, that the western world is also catching up with the fibrous fruit's wonders, coconut and coconut products are much in demand. Even as coconut oil has become a popular healthy cooking oil choice for health freaks, coconut milk is also being used as a non-dairy milk alternative in a number of dishes. However, there's one coconut product that is yet to gain its rightful place in the spotlight - coconut vinegar.

Coconut vinegar is used in a number of dishes of Goan cuisine as a souring agent and a flavour -enhancer. It's also used in preparing the desi Goan alcoholic drink - coconut feni. It is milder in taste than the more popular apple cider vinegar and has a cloudy, white appearance. Coconut vinegar is used for preparing traditional Goan delicacies like vindaloo and sorpotel. It can also be prepared at home and can be used in a number of ways. But before we go into the process of preparing the vinegar, let's take a look at some of the benefits of coconut vinegar.

Coconut Vinegar Benefits:
1. Regulates Blood Sugar
Coconut vinegar contains acetic acid, which is said to regulate blood sugar levels and improve insulin sensitivity, especially when consumed after a carb-rich meal.

2. May Promote Weight Loss
Coconut vinegar maybe a good addition to a weight loss diet as it may curb hunger pangs and promote satiety. This benefit of coconut vinegar is also credited to the presence of acetic acid in it.

3. Promotes Digestive Health
The fermentation process that the coconut water undergoes makes the finished product rich in probiotics, which promote gut health and also boost immunity.

4. Regulates Blood Pressure
Coconut vinegar is said to be rich in potassium, which is a mineral that is key to regulating blood pressure and promoting heart health. It may also reduce levels of triglycerides in the blood.

How To Make Coconut Vinegar At Home:
Coconut vinegar is made by fermenting coconut water or the milky translucent liquid inside coconut shell. Here's the step-by-step process of preparing coconut vinegar at home:

1. Take some coconut water and filter it into a pan.

2. Heat the water and add the sugar to it. Stir the mixture until all the sugar is dissolved.

3. Allow the mixture to cool and once it's completely cool, pour it into a glass container. Cover the container lightly and keep it in a dark place for about a week.

4. This will turn the liquid alcoholic. Add some mother of vinegar to this solution. Mother of vinegar is a substance that contains cellulose and acetic acid bacteria. This bacteria can turn alcohol into acetic acid with the help of oxygen.

5. After adding the mother vinegar, allow the mixture to sit for four to twelve weeks, during which time it will turn into vinegar.

Coconut vinegar has multiple culinary uses, which are similar to other vinegars. If you are prone to frequent gastric distress or acidity, you should not consume vinegar as it is highly acidic. Otherwise, may consume it after diluting it with water. Consult your doctor before adding this to your diet.

Veganism is gaining steam all around the world, against the backdrop of growing health concerns against processed foods and their repercussions on health. The added chorus against climate change and the impact of animal rearing on the environment may also be a contributing factor in the rise of popularity of veganism and vegan food. Food allergies, religious convictions and specific health reasons may also prompt people to go the vegan way. Veganism is a diet that shuns meat and meat products, dairy and dairy products, as well as all refined and processed foods, in the favour of more natural, plant-based and organic food products. Vegans consume foods that are mainly derived from plants and are free of animal products. But if you are someone who has been planning to go vegan or has to make the switch for health reasons immediately, you may want to be ready for some common hassles.

A lot of people may find that adapting to a vegan lifestyle isn't very easy, not the least because vegan foods and food products are expensive. Veganism also requires a whole lot of planning and prepping, as well as some research. This is because vegan products, especially those that guarantee quality, may not be very widely available. Take sweeteners, for example. Vegans may not have a lot of options available when it comes to sweetening their foods and beverages, but there are some natural alternatives to refined sugar that vegans may choose from.

Healthy Vegan Diet: Best Vegan Sweeteners
1. Dates or date syrup
One of the best sweeteners that vegans can use in their desserts and dishes is the date syrup. Although it's not technically syrup, this is made by simply grinding de-seeded dates in lukewarm water. Dates are rich in dietary fibre, as well as minerals like calcium, magnesium and potassium. Date syrup can be added to all your desserts for a sweet taste and it makes for the safest, most nutritious vegan sweetener, as it is made at home from a dried fruit.

2. Maple Syrup
This natural sweetener is derived from the sap of the maple tree and most of the world's maple syrup comes from Quebec in Canada. Depending on when the sap is harvested, the colour of the maple syrup may vary and the products are categorised as per their colour. Maple syrup is said to be healthier than refined sugar due to the presence of antioxidants and minerals present in it. Maple syrup is extremely rich in manganese and it also contains some amounts of potassium, calcium, zinc and iron.

3. Coconut Sugar
It is touted to be lower on the glycemic index as compared to regular sugar and may be a good natural alternative to refined sugars. Coconut sugar is derived from the coconut palm tree, by collecting the liquid sap inside the coconut flower. The sap is subjected to heat until all the water is evaporated. Coconut sugar is said to even retain some of the nutrients of coconut palm, most notably, potassium, calcium, zinc and iron.

4. Brown Rice Syrup
This sweetener made from brown rice is prepared by breaking down starch present in the grains, which results in easily digestible sugars. Brown rice syrup may be considered better than normal sugars, due to the absence of fructose.

Vegans must consult their nutritionist or a certified dietitian about which sweetener is the best for them, or for their particular health condition and then make the right pick.

As the mercury touches new heights every day, we're all starting to miss the winters already and hoping to escape to hill stations to get some respite. It's just the start of the summer season, but we're sure the heat has already started taking a toll on you. Indian summers are especially intense if you happen to be living in a metro city or a highly polluted area. From taking small measures like covering your face and limbs before stepping out to making changes in your diet and lifestyle, it's important that you make sure to keep your body protected against the heat. One of the most common symptoms of heat stroke is fatigue and sluggishness. Excessive heat tends to generate heat in the body as well and causes a number of digestion problems.

This is why you suffer from lethargy and stomach problems during summers. Thankfully, there are a number of desi remedies for low energy during summers, in the form of foods and drinks, which you can add to your daily diet. Consume these summer foods and drinks daily, to stay energised throughout the day, especially if you have to spend a lot of time outdoors.

Add the following desi foods and drinks to your diet to keep energy levels high during summers:
1. Buttermilk (Chhas/Lassi) or Curd
Apart from keeping you cool from inside and keeping digestive problems at bay, buttermilk or curd can also help keep you energised during summers. Lassi or sweetened buttermilk served with a dollop of white butter is especially useful in recharging your body during summers. Chhas or salted and spiced buttermilk contains rock salt, roasted cumin seeds and coriander or mint leaves, which can all help keep your energy levels up.

2. Nariyal Paani (Coconut Water)
A lot of people prefer to drink the water from one whole nariyal or coconut daily during summers. This is because coconut water is rich in beneficial electrolytes as well as important minerals like sodium and potassium to recharge the body and keep it energised.

3. Tarbooz (Watermelon)
Whether you like eating ripe and chilled watermelon as is, or love making juices, sorbets or maragritas out of it, this fruit can help you stay cool and healthy during summers. Watermelon is even known to boost athletic performance and fasten muscle recovery if consumed before a workout. The performance boosting benefits of watermelon or tarbooz are due to the presence of amino acid L-citrulline.

4. Ganna (Sugarcane) or Ganne Ka Juice
Ganna or sugarcane functions as an instant energy booster. If may juice it or simply chop it, peel it and chew on the fibrous inner flesh of the plant. Chewing on sugarcane releases the natural sugary sweet essence, which gives your body an instant boost of energy.

If you feel that the levels of your body's energy are persistently low and not enough to even perform small everyday tasks, you may want to consult a doctor and get a full diagnosis.

Yoga is the new gym these days with more and more people taking to this discipline for its many health benefits. Regular practice of yoga can provide the much needed relief from the daily stresses of urban life. Yoga combines physical, mental and spiritual practices. These days yoga schools and classes are on the rise. While a daily gym routine may not be suitable for all age-groups, Yoga and its different asanas and breathing techniques cater to all age brackets, be it young or old.

Some of the other benefits of yoga include increased flexibility, increased muscle strength and tone, improved energy, maintaining a balanced metabolism, weight reduction, improved athletic performance, protection from injury and many more. Body balancing plays a vital role in our well being as it reduces stress levels, enables you to have a good posture, increases core strength and stability, raises your consciousness and also helps you concentrate better. There are various yoga asanas that help in body balancing like Tadasana, Parsvakonasana, Virabhadrasana, Prasarita Padottanasana and Trikonasana being one of the effective ones.

“The Trikonasana is the building block of your yoga practice. It is very easy to do it but at the same time is it also very easy to get it wrong. It involves all your joints and the primary purpose is to align all your joints,” says Yoga Expert, Zubin Atre.

Benefits of Trikonasana

Let’s consider this yoga asana which is simple to execute but has many significant benefits. Trikonasana, as the name suggests is a triangle-shaped asana and can provide the following benefits if practiced regularly.

1. Helps in stretching hips, side of the torso and the hamstrings of your left leg.

2. Stretches the spine.

3. Supports the stimulation of spinal nerves.

4. It helps in improving the alignment of shoulders and flexibility of the spine.

5. It also strengthens the ankles and tones the ligaments of the arms and legs.

Who should stay away from Trikonasana?

This asana shouldn’t be performed by those who suffer from severe back pain. Others who are advised against trying this asana include those suffering from diarrhea, neck & back injuries, dizziness or vertigo because it is very easy to lose your balance while performing this pose.

How to do this body balancing asana

Stand erect and set your legs wide apart. Point your left foot out so that it is perpendicular to your right foot. This gives you a slightly broader base to balance on. Extend your arms at the shoulder level. Inhale and raise your right arm by the side of your head. Make sure that both your arms are parallel to each other and your legs are stretched straight. Now, while exhaling gently slide your upper body to the left and tilt it down. Your arm will also move simultaneously. As your left hand comes down you can keep it on the ankle, over the shin, on your knee or simply rest it on the floor. Your chest and tummy should be facing the front. Remember that you need to get all the muscles involved and make sure all the joints are in one line. Gently stretch your left palm away from the body and press with the back of your hand into the shin or ankle. This will push your hip forward and the right shoulder will be pulled further back engaging all the muscles. The weight should be on both the legs and you are just pressing your hands against the inside of the leg to maintain balance. Repeat it using the other arm. You can practice this pose for 2-6 long breaths.

There are four variations of trikonasana namely,

A. Extended Triangle pose (Utthita trikonasana)

B. Bound Triangle pose (Baddha trikonasana)

C. Revolved Triangle pose (Parivrtta trikonasana)

D. Reclining triangle pose (Supta trikonasana)

Blood sugar levels in the body maybe affected the most by your diet. Following a healthy diet, rich in complex carbohydrates, vegetables, as well as fruits with low glycaemic index, is essential for people suffering from diabetes or pre-diabetes. It is crucial for diabetics to replace processed carbohydrates from junk foods with healthy carbohydrates from whole grains, fruits and vegetables. Usually, it is advised that diabetics must avoid starch in their daily diets as it can lead to sudden spikes in levels of blood sugar. This is because simple starches are easily absorbed and digested and release glucose instantly in the blood. However, there is a type of starch that diabetics can benefit from - resistant starch.

Diabetes: What Is Resistant Starch?

Resistant starch is a type of starch that is not easily digested in the upper digestive tract and consequently a small part of it remains in the gut unchanged. This functions as sustenance for the bacteria in the large intestine, resulting in benefits for the body. It results in growth of helpful bacteria in the gut as well as leads to release of short chain fatty acids, which are essential for colon health. There are a number of different types of resistant starch as well. Some types can be consumed through dietary sources, while some others are synthetically manufactured via chemical processes. The main benefit of resistant starch comes from the fact that it is soluble and fermentable fibre.

Benefits Of Resistant Starch For Diabetics
Resistant starch is important for feeding the cells lining your colon. However, it is also said to have a number of powerful health benefits, including improving insulin sensitivity in diabetes patients. Here's how resistant starch can help diabetes patients:

1. Improves Glucose Metabolism
Meals with resistant starch in them have been said to reduce blood sugar spikes after the meal. Resistant starch has also been known to improve the body's responsiveness to the hormone insulin, which is responsible for metabolising sugars and keeping blood sugar levels under check. A 2010 study, published in the journal Diabetic Medicine, concluded that consuming resistant starch improved insulin sensitivity in metabolic syndrome patients.

2. Aides Weight Loss
Foods rich in resistant starch tend to be low in calories. Resistant starch has been shown to promote feelings of satiety or fullness, thus, keeping hunger pangs at bay and aiding weight loss by making them eat lesser calories. Losing weight can help diabetics manage the condition better as weight loss improves the body's ability to effectively respond to insulin.

Diabetes Diet: Foods Rich In Resistant Starch

Here are some of the foods that diabetics may add to their diet to improve their intake of resistant starch and the respective quantities of resistant starch in them*:

1. Raw banana and Banana flour: Contain 4.7gm and 42 gm resistant starch, respectively.

2. Oats and oatmeal: 17.6 gm and 0.5 gm respectively.

3. Lentils: 5 gm

4. Cooked White Beans: 7.4 gm

5. Cooked Pearl Barley (Jau): 3.2 gm

*Data according to Journal of the American Dietetic Association 2008; all quantities are specified for portions equivalent to 1 cup (approx. 227 gms).

Diabetics are advised to consult their nutritionist/dietitian before adding anything to their daily diet. Excessive consumption of resistant starch has also been known to cause flatulence.