Category: Diet

WORDS PANK JIT SIN

How It Started

Figs are a general term for over 850 species of woody plants.They are rather variable, with some being climbers and others growing into full-sized trees. The fruit we commonly eat comes from cultivar (strains) of the species known as Ficus carica or the common fig. The common fig is believed to have originated in the Middle East and western Asia. It was spread into the Mediterranean region by Greeks and Romans. Today, widespread human travel has brought the fig to every possible country.

Fig is possibly one of the oldest plants to be cultivated, as far back as 9000 BC. The ease of culture and its hardiness is probably the reasons for its early domestication. Due to its long history of cultivation for human consumption, there are over 700 known varieties. They come in various colours, shapes and sizes.

In general, the pale figs are usually milder in taste and fragrance while the dark ones are usually the sweetest, with stronger taste. An interesting trait of fig is the taste—different varieties can have different tastes. Some varieties can have melon-like fragrance while others are taste like strawberries.

Regardless of the variety, all figs are packed with fibre and natural sugars. These complex sugars are healthier in comparison to processed sugars. So, figs can be sugar substitutes in cooking in soups, stews or even curries for that sweet aftertaste.

Now For The Evidence

Figs really are quite remarkable fruits and there is plenty of scientific evidence for their health claims. We go through recent studies and try to corroborate the common health claims associated with figs and fig leaf tea. Studies as recent as 2017 and 2018 reveal that extracts of the common fig leaf may influence carbohydrate metabolizing enzymes and thus help in blood sugar maintenance when tested on rats with diabetes.

A recent clinical trial found that eating figs regularly can alleviate constipation among those with irritable bowel syndrome (IBS). Another study on mice also found that extracts of the fruit had a natural laxative effect but without inducing diarrhoea. At the same time, the extract could improve stomach and bowel movement disorders. The latex of the common fig is also being tested as a potential curative agent against human papillomavirus (HPV), which causes cervical cancer and genital warts. The researchers suggest that latex from the common fig has the potential to be developed into therapies for the treatment, cure and prevention of HPV- related cancers.

Furthermore, early studies on the extracts and components of the common fig leaves were found to suppress the survival, cell cycle and movement of breast cancer cells. The researchers believe Ficus carica leaves may be a good source of medicines for cancer treatment.

However, one must be careful when consuming naturally prepared substances. This is because the active compounds which cause a desired health effect eg, lowering of blood sugar or blood pressure, is not standardized. This means in each portion consumed, you may have more or less of a particular active compound. This is the main problem with naturally prepared products.

As such, while it is fine to take natural products such as fig-leaf tea for their health properties, they may be better used with precaution and at low doses. Should you feel unwell, visit a doctor immediately and always tell the doctor about your natural supplements as these may interfere with medications being prescribed by the doctor.

The Fig Scene In Malaysia

About 3 to 4 years ago, the fig planting fever caught up with Malaysians. As typical of any craze, there was a mad rush to plant and collect these remarkable trees. Prices shot up to a few thousand ringgit per plant for the collector varieties such as coll de dama rimada (CDDR), ponte tresa and bordissot negra rimada (BNR). Cuttings for these fig varieties cost as much as RM800 for a length of eight to 10 inches. For many, there was a sort of get-rich-quick rush to plant and propagate these trees, so to speak.

This led to the setup of many fig farms and an entire industry surrounding fig popped up literally overnight. The tree grows easily in Malaysia and fruits year-round. However, there is a problem associated with fig growing in the country and it is fig leaf rust, which is a fungus growing on the bottom of fig leaves and appears as small bright yellow spots. It causes the leaf to drop prematurely but does not kill the plant. Another problem is the introduction of the Asian long- horned beetle, which probably came with the cuttings imported from overseas. This beetle lays eggs on the branch of woody plants and the larvae burrow into the trees, causing massive damage and potential death.

While the fig craze has tapered off, some commercial farms have established and are now producing figs for local consumption on a regular basis. As mentioned, the tree fruits all year round in the  country  and can potentially generate multiple harvests each year compared to temperate countries. The  best type of setup for fig farming would be one which is fully covered, with automated water and fertilizer drips. With the price of a box of fresh figs going for RM80 or so, the business is still lucrative. As a business minded acquaintance once said: “One acre can fetch a million a year if done properly”—it’s easy to see why anyone would be lured by the lucrative prospects. We will leave that decision to you, as the saying goes ‘the leaf is always greener on the other side of the fence.’

Fig leaf collection for tea production has also grown into a stable industry. Other downline products include jam, drinks, powder, fragrances, candles and cosmetics! Who knew fig is such a versatile plant? HT

Did you know?

There are four types of fig categories.

1. The common fig does not require pollination for the fruits to form. These are the ones that can be planted in Malaysia.
2. San Pedro types are figs that have two crops in a season. The first crop or breba does not require pollination but the second crops does.
3. Smyrna figs bear all- female flowers and require pollination from male flowers of caprifigs in order to bear edible fruits.
4. Caprifigs produce male flowers and never bear fruit.

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Before we begin, Edna Loh points out one should keep in mind that comparisons of nutritional content among different types of noodles – see part 1 in the April issue – are not the only factor that should be taken into consideration. The presence of existing medical conditions can also be a determining factor. For example, someone with food allergy may be better off avoiding noodles that contain a trigger ingredient, while people with type 2 diabetes mellitus should opt for noodles with low glycaemic index.

Having said that, let’s get to some common frequently asked questions!

ARE THIN NOODLES BETTER THAN THICK ONES?

Edna Loh: This depends on the types of noodles, and the choice depends more on the mouthfeel and taste of the dish.

For example, when it comes to wheat noodles, expert chefs may be more concerned on the twisting, stretching and folding of noodles to create better mouthfeel. In this case, thicker wheat noodles are the better choice as they tend to give a chewier texture when served.

Egg and alkalized noodles, on the other hand, have a firmer texture due to their wheat flour to egg ratios. When it comes to stir-fry or soup dishes, most will prefer thinner noodles as they do not  take too much effort to chew and swallow. Thinner noodles also take a shorter time to blanch and cook, and they allow for a more thorough coating of sauces.

“Interestingly, the length of noodles sometimes has a cultural role. Some cultures, such as Chinese and Korean, believe that it is bad luck to cut long somen noodles!”

ARE CLEAR OR WHITE- COLOURED NOODLES HEALTHIER OR MORE HYGIENIC THAN DARKER-COLOURED ONES?

Edna Loh: Contrary to some people’s beliefs, this is not necessarily true.

While white-coloured noodles may look cleaner to some people, whether they are hygienic depends on the manufacturer’s quality control when it comes to food production hygiene and safety. The majority of the reported food poisoning cases are caused by inadequate or unhygienic preparation and storing, which promote the growth of microorganisms such as Salmonella. One example occurred recently in October 2018 whereby the laksa produced at a manufacturing facility was contaminated because of improper storage, and the problem was worsened by inadequate reheating of these noodles at various restaurants. The result was an outbreak of 83 food poisoning cases!

As for the health benefit of white noodles, this depends on the ingredients used to manufacture the noodles.

Most commercial ‘white’ noodles are made with refined white flour or bleached flour; this means the noodles contain mostly refined carbohydrates, sodium and preservatives. As a result, the nutritional content of the noodles will be low.

On the other hand, coloured noodles may be made using natural colouring from vegetables such as spinach. These noodles will contain small amounts of added nutrients aside from carbohydrates. In the case of spinach noodles, these noodles will contain small amounts of dietary fibre, B-vitamins (spinach is rich in folate, thiamin and niacin) and small amounts of iron.

Therefore, it is not accurate to judge a noodle solely by its colour. What goes into the noodles as well as whether they are manufactured, stored and cooked properly are the factors that we should be taking into consideration instead.

ARE NOODLES THE HEALTHIER CHOICE COMPARED TO RICE?

Edna Loh: Both rice and noodles are important sources of carbohydrates. Table A below shows a brief comparison of nutrients between 100 g of rice and noodles.

As we can see, nutritionally 100 g of wheat noodles seem to trump 100 g of rice.

However, many of us overlook the fact that the actual portions that are served in eateries are not standardized. On average, there are roughly 300 g of noodles in a soup bowl compared to 200 g of rice in a rice bowl. So, if person A eats a bowl of noodles while person B eats a plate of rice, both will very likely be consuming similar amounts of energy and carbohydrates, but person A may end up consuming a significantly higher amount of sodium as well!

In summary, just the nature of rice versus noodles alone is not enough to determine which one is the healthier choice. We need to consider the portion sizes of each dish. We shouldn’t overlook the presence of pre-existing medical conditions too – someone with high blood pressure may want to avoid noodle dishes that are high in sodium content, for example. We can discuss with a dietitian to better understand how much rice and noodles we should eat to avoid overconsumption.

ARE SOUP-BASED NOODLE DISHES HEALTHIER THAN THOSE PREPARED IN OTHER WAYS?

Edna Loh: Similar to the previous question, the answer lies in portion control – the key in determining whether a meal is ‘healthy’ leans more towards the portion size rather than the nature of the dish.

Having said that, some noodles such as spaghetti can have their GI lowered when cooked al dente (firm to the bite) rather than too soft.

ARE FRESHLY MADE NOODLES THE HEALTHIER CHOICE COMPARED TO COMMERCIALLY MADE ONES?

Edna Loh: There is a misconception that all fresh noodles are more superior in nutritional value compared to commercially produced noodles.

Take pasta for example: fresh pasta uses whole eggs to make (whole eggs are higher in cholesterol) and contains higher amounts of sodium. If the individual is watching out for his or her blood pressure and cholesterol levels, then dried pasta is likely the better option.

Having said that, the reality is that the mushrooming numbers of highly processed instant noodles sold in hypermarkets and grocery stores may have detrimental effects on one’s health.These instant noodles contain preservatives, additives, monosodium glutamate (MSG) and artificial colouring to extend their shelf life. In 2014, Korean researchers surveyed 10,711 adults and found that a dietary pattern rich in fast foods such as instant noodles poses greater cardiometabolic risk and increases the prevalence of metabolic syndrome. While more research is needed to find the link between instant noodles alone and cardiometabolic risk factors, it is always a good idea to limit one’s consumption of instant noodles.

CAN YOU SUGGEST SOME IDEAS FOR A HEALTHY NOODLE DISH?

Edna Loh: There is always room to be creative when it comes to noodles!

• Use fresh foods instead of processed foods to reduce total fat content of the dish. Common processed extras in noodle dishes such as commercially sold fish balls and meatballs tend be high in fat and sodium and may contain trans fats. Instead of these ingredients, let’s go for fresh chicken or fish slices, eggs, or minced lean meat for some good quality protein. These fresh extras can also help to increase the feeling of satiety!
• For stir-fried noodle dishes, stir fry using a non-stick pan so that less oil is needed. Additionally, use oils and fats containing unsaturated fats (canola or olive oil, for example) as they are a good source of omega-6 fatty acids.
• Select whole-wheat noodles instead of refined grain noodles. The former contains more dietary fibre.
• Feeling hungry? Instead of adding another helping of noodles, bulk up the dish with vegetables. This is especially relevant for people with diabetes, as it will help to improve the feeling of satiety while reducing the carbohydrate load. Green leafy vegetables are great choices for both soup-based and stir-fried noodles, but for variety, one can also go for cauliflower florets, celery, carrots, onions, broccoli, turnip and zucchini.
• Use fresh herbs and chopped chili for condiments rather than sambal sauces for lower calorie intake. Sambal sauces are commonly made with cooking/ chili oil, palm sugar and fish sauce. Two tablespoons of sambal contain 1 teaspoon of sugar and according to myfitnesspal, this takes 14 minutes of physical activity to burn!

NOODLE CONTAMINATION BY SUBSTANCES SUCH AS BORIC ACID COME UP NOW AND THEN. HOW CAN WE MINIMIZE THE RISK OF PURCHASING AND CONSUMING CONTAMINATED NOODLES?

Edna Loh: To date, many reports have commented that the contamination of noodles or noodle dishes is not considered a food safety issue in Malaysia.

As for other parts of the world, we have mixed opinions. For example, in Australia and Europe pasta dishes are placed on the list of foods at potential risk of contamination. Bacteria can multiply very easily in these foods, and contaminated dishes usually still look, smell and taste normal. HT

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WORDS HANNAH MAY-LEE WONG

Food delivery services are now more efficient than ever. With the tap of a button, we have access to almost any kind of cuisine imaginable. With that convenience however, it’s all too easy to treat each takeout order as an occasion to over-indulge.

As the pandemic still goes on, we should be prioritizing the nutritional value of our food, to support a healthy body. Thankfully, this is perfectly possible with takeaway food if we make the right choices. Here are a few pointers on how:

1. Order smart

Before you order, compare online menus beforehand. Search for restaurants that serve healthy dishes like lean proteins (grilled chicken breast or steamed fish are good options) and vegetables. Then, build the rest of your meal around those items.

2. Note that some foods may seem healthier than they actually are!

For example, certain sandwiches may be filled with fried meats, cheeses, mayonnaise, and other sauces can be high in calories. Still, such sandwiches can be made healthier if portion sizes were kept small, and if you choose whole grain bread with lean meats and fresh vegetables as fillings.

The same goes for salads. Salads topped generously with croutons, pasta, and heavy dressing can rack up in calories!

3. Make your own side dishes

If your favourite takeaway eateries do not offer a wide range of vegetable options, avoid ordering starchy and fatty side dishes (like French fries) to make up for it. Instead, consider streaming your own vegetables while waiting for the delivery to arrive.

4. Resist the upsell

Upsizing and set deals may be tempting, but they may increase your portion sizes by incorporating sugary drinks, fried appetizers, or starch-filled sides. It may be to resist the offer.

Think of it this way: you’ll still be spending more money when you upsize. Plus, you’ll be consuming more calories than you really need, and that can lead to unwanted weight gain.

5. Swap out for healthier options

With some tweaking to your orders, you may be able trim unnecessary calories off your favourite meals.

Ordering pizza? Thin crust pizza topped with lots of vegetables are lower in calories. If you’re having a burger, swap out the fries with a size salad.

6. Take note of portion sizes

Remember, restaurant portion sizes can be bigger than what you normally eat. If portion sizes are too big, share it with your family members, or save the leftovers for next day.