FIBER

FIBER

DIETARY FIBER

Dietary fiber is the edible parts of plants or analogous carbohydrates that are resistant to digestion and absorption in the human small intestine, with complete or partial fermentation in the large intestine. 

Dietary fiber includes polysaccharides, oligosaccharides, lignin, and associated plant substances. 

Dietary fibers promote beneficial physiologic effects including laxation, and/or blood cholesterol reduction, and/or blood glucose management.

Dietary fiber or roughage is the indigestible portion of food derived from plants.

Dietary fiber consists of non-starch polysaccharides and other plant components such as cellulose, resistant starch, resistant dextrins, inulin, lignins, pectins, beta-glucans, and oligosaccharides.

Dietary fibers can act by changing the nature of the contents of the gastrointestinal tract and by changing how other nutrients and chemicals are absorbed. 

Some types of soluble fiber absorb water to become a gelatinous, viscous substance which may or may not be fermented by bacteria in the digestive tract. 

Some types of insoluble fiber have bulking action and are not fermented. 

Lignin, a major dietary insoluble fiber source, may alter the rate and metabolism of soluble fibers. Other types of insoluble fiber, notably resistant starch, are fermented to produce short-chain fatty acids.

There are 2 different types of fiber -- 

1.Soluble and
2.Insoluble. 

Both are important for health, digestion, and preventing diseases.

SOLUBLE FIBER

·         Soluble fiber attracts water and turns to gel during digestion. This slows digestion.

  Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. 

It is also found in psyllium, a common fiber supplement. 

Some types of soluble fiber may help lower risk of heart disease.

The health benefits include:

• Heart protection: Inside your digestive system, soluble fiber attaches to cholesterol particles and takes them out of the body, helping to reduce overall cholesterol levels and the risk of heart disease. Oatmeal may offer the most heart protection.

• Diabetes protection: Because soluble fiber isn’t well absorbed, it doesn't contribute to the blood sugar spikes that can put you at risk for type 2 diabetes and heart disease. If you already have diabetes (either type 1 or type 2) soluble fiber can even help keep your condition under control.

• Weight loss: Soluble fiber can also help you get to -- or stay at -- a healthy weight by keeping you feeling full without adding many calories to your diet.

• Healthy bowel movements: Soluble fiber soaks up water as it passes through your system, which helps bulk up your stool and guard against constipation and diarrhea. In fact, most fiber supplements contain mostly soluble fiber.

 INSOLUBLE FIBER

Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains. 

   It adds bulk to the stool and appears to help food pass more quickly through the stomach and intestines.

The health benefits include:

• Weight loss: Like soluble fiber, insoluble fiber can play a key role in controlling weight by staving off hunger pangs.

• Digestive health: Eating lots of insoluble fiber also helps keeps you regular, and if you do get constipated, adding more of it to your diet can get things moving. Insoluble fiber can also improve bowel-related health problems, like constipation, hemorrhoids, and fecal incontinence (problems controlling your bowel movements.)

Advantages of consuming fiber :

1. Depends upon which type of fiber is consumed and which benefits may result in the gastrointestinal system. 
2. Bulking fibers – such as cellulose, hemicellulose and psyllium – absorb and hold water, promoting regularity. 
3. Viscous fibers – such as beta-glucanand psyllium – thicken the fecal mass. 
4. Fermentable fibers – such as resistant starch and inulin – feed the bacteria and microbiota of the large intestine, and are metabolized to yield short-chain fatty acids, which have diverse roles in gastrointestinal health. 

Foods that contain fiber:

Vegetables: 

 Vegetables: beets, broccoli, cabbage (savoy cabbage, red cabbage), kale, tomatoes, spinach, corn, cauliflower, Brussels sprouts, avocado etc.

Fruits

Nuts and Seeds

Grains & Cereals

Legumes:

Fiber food facts:

1. Fiber is essentially a carbohydrate.
2. It is either soluble or insoluble.
3. Dietary fiber is a plant-based food.
4. Contains polysaccharides.

Foods with rich fiber are nutrient-dense since it gives various positive health effects.

Effects of consuming high fiber foods:

Consuming more than the recommended 35 grams in a short amount of time can be unpleasant for you. Add more fiber to your diet in small steps to avoid adverse effects. 

Getting too much fiber in your diet too quickly can cause undesirable symptoms in your gut such as bloating, gas, and cramping.

Plant sources of fiber

Some plants contain significant amounts of soluble and insoluble fiber. For example, plums and prunes have a thick skin covering a juicy pulp. The skin is a source of insoluble fiber, whereas soluble fiber is in the pulp. Grapes also contain a fair amount of fiber.

Soluble fiber is found in varying quantities in all plant foods, including:

• legumes (peas, soybeans, beans)
• oats, rye, chia, and barley
• some fruits (including figs, avocados, plums, prunes, berries, ripe bananas, and the skin of apples, quinces and pears)
• certain vegetables such as broccoli, carrots, and Jerusalem artichokes
• root tubers and root vegetables such as sweet potatoes and onions (skins of these are sources of insoluble fiber also)
• psyllium seed husks (a mucilage soluble fiber) and flax seeds
• nuts, with almonds being the highest in dietary fiber

Sources of insoluble fiber include:

• whole grain foods
• wheat and corn bran
• legumes such as beans and peas
• nuts and seeds
• potato skins
• lignans
• vegetables such as green beans, cauliflower, zucchini (courgette), celery, and nopal
• some fruits including avocado, and unripe bananas
• the skins of some fruits, including kiwifruit, grapes and tomatoes.

GUIDELINES:

1. Fiber is present almost in every food in small or big amounts.
2. Refined foods do not contain fiber and may cause constipation if taken in excess.
3. Fiber rich diet is the one which contains of complex carbohydrates along with whole lot of fruits and vegetables.
4. Fruit juices, refined products are not rich in fiber.
5. Fiber rich diet helps relieve constipation
6. Many theories and researches have suggested that intake of fiber rich diet not only reduces weight but also lowers blood cholesterol, reduces the risk of cancer and its consumption is beneficial for the body
7. It has very low glycemic index so it is an excellent food which can be consumed by diabetics and helps reduce blood glucose levels.
8. Its consumption gives satiety so prevents further over eating. As the gastric emptying is delayed the person feels satiated for a longer period of time.

      

The Facts of FAD Diets !

THE FACTS ABOUT FAD DIETS !!!!

INTRODUCTION:

A diet is best described as a fixed plan of eating and drinking where the type and amount of food are planned out in order to achieve weight loss or follow a particular lifestyle.

A fad diet is a diet that promises quick weight loss through what is usually an unhealthy and unbalanced diet.

Fad diets are targeted at people who want to lose weight quickly without exercise.

Some fad diets claim that they make you lose fat, but it’s really water weight you’re losing.

Fad diets that are restricted to certain foods may work, but most are boring or unappealing. This can make them difficult to follow on a long-term basis. And some fad diets can actually be harmful to your health.

How to Determine Fact from Fad:

To determine if a diet is a fad diet, ask yourself these questions:

1.  Does the diet promise quick weight loss?
2. Does the diet sound too good to be true?
3. Does the diet help sell a company’s product?
4.  Does the diet lack valid scientific research to support its claims?
5. Does the diet give lists of “good” and “bad” foods?

If you can answer “yes” to any or all of these questions, the diet is probably a fad diet.

Examples of Fad Diets:

High-protein diets:

These diets propose that you eat large quantities of protein (meat, eggs, etc.) to lose weight and build muscle. Regular physical activity and weight training build muscle strength, not eating large quantities of protein.

This type of diet can actually be dangerous. If you exceed the amount of protein your body needs daily, you put a strain on your liver and kidneys. The early weight lost with this diet is usually due to water loss, not fat loss.

Diets that focus on protein-rich foods may be missing specific nutrients and adding fat and calories to your diet.

Liquid diets:

Liquid diets cut out substances that may be beneficial to the body.

For example, phytochemicals (FY-toe-KEM-uh-kals) are plant substances (found in vegetables and fruits) believed to protect against disease. In addition, the effects of a liquid diet may be only temporary. Once you return to eating regular foods, you usually put the pounds right back on.

Grapefruit diet:

This diet proposes that eating only grapefruit will help you shed pounds. But any diet based on one food is much too restrictive to be healthy.

Usually, this type of diet is too low in calories and is missing needed vitamins and minerals.

Juice or broth fasts:

Some dieters try to lose weight by drinking only juice and/or broth for a period of time.

Fasting (not eating solid food) for a long period of time can lead to dizziness and fatigue. In addition, your body reacts to starvation by lowering your metabolic rate (the rate at which your body burns calories). This means your body is burning fewer calories.

Food-combining diets:

Some diets propose that a certain combination of foods will help burn calories faster. There is no scientific evidence to prove that the body processes certain combinations of foods any differently than random ones.

Some of these types of diets are low in protein and vital nutrients, and others may cause diarrhea.

Crazy for cabbage:

This all-cabbage fad diet helps dieters shed mostly water weight. Once the diet is stopped, the weight is usually regained. It may also cause gastrointestinal problems and light-headedness.

Nine most popular diets

1. Atkins diet

The Atkins diet, or Atkins nutritional approach, focuses on controlling the levels of insulin in the body through a low-carbohydrate diet.

If people consume large amounts of refined carbohydrates, their insulin levels rise and fall rapidly. Rising insulin levels trigger the body to store energy from the food that is consumed, making it less likely that the body will use stored fat as a source of energy.

Therefore, people on the Atkins diet avoid carbohydrates but can eat as much protein and fat as they like.

Although popular for some time, the Atkins Diet comes with certain risks. Individuals considering the Atkins Diet should speak with their doctor.

2. The Zone diet

The Zone diet aims for a nutritional balance of 40 percent carbohydrates, 30 percent fats, and 30 percent protein in each meal. The focus is also on controlling insulin levels, which may result in more successful weight loss and body weight control than other approaches.

The Zone diet encourages the consumption of high-quality carbohydrates - unrefined carbohydrates, and fats, such as olive oil, avocado, and nuts.

3. Ketogenic diet

The ketogenic diet has been used for decades as a treatment for epilepsy and is also being explored for other uses. It involves reducing carbohydrate intake and upping fat intake. It sounds contrary to common sense, but it allows the body to burn fat as a fuel, rather than carbohydrates.

Healthy fats, such as those in avocados, coconuts, Brazil nuts, seeds, oily fish, and olive oil are liberally added to the diet to maintain an overall emphasis on fat.

The diet causes the break down of fat deposits for fuel and creates substances called ketones through a process called ketosis. This diet has risks including ketoacidosis for people with type 1 diabetes, however, and may result in diabetic coma and death. Although most studies are 2 years or less, there is some promising research in relation to diabetes management, metabolic health, weight loss, and body composition change.

4. Vegetarian diet

Many people choose a vegetarian diet for ethical reasons, as well as health.

There are various types of vegetarian: lacto-vegetarian, fruitarian vegetarian, lacto-ovo vegetarian, living food diet vegetarian, ovo-vegetarian, pesco-vegetarian, and semi-vegetarian.

The majority of vegetarians are lacto-ovo vegetarians, in other words, they do not eat animal-based foods, except for eggs, dairy, and honey.

Studies over the last few years have shown that vegetarians have a lower body weight, suffer less from diseases, and typically have a longer life expectancy than people who eat meat.

5. Vegan diet

Veganism is more of a way of life and a philosophy than a diet. A vegan does not eat anything that is animal-based, including eggs, dairy, and honey. Vegans do not usually adopt veganism just for health reasons, but also for environmental, ethical, and compassionate reasons.

Vegans believe that modern intensive farming methods are bad for our environment and unsustainable in the long-term. If everybody ate plant-based food, the environment would benefit, animals would suffer less, more food would be produced, and people would generally enjoy better physical and mental health, vegans say.

6. Weight Watchers diet

Weight Watchers focuses on losing weight through diet, exercise, and a support network.

Weight Watchers Inc. was started in the 1960s by a homemaker who had lost some weight and was concerned she might put it back on. So, she created a network of friends. Weight Watchers is a huge company, with branches all over the world.

Dieters can join either physically and attend regular meetings, or online. In both cases, there is lots of support and education available for the dieter.

7. South Beach diet

The South Beach diet was started by a cardiologist, Dr. Agatston, and a nutritionist, Marie Almon. It focuses on the control of insulin levels, and the benefits of unrefined slow carbohydrates versus fast carbohydrates. Dr. Agatston devised the South Beach diet during the 1990s because he was disappointed with the low-fat, high-carb diet backed by the American Heart Association. He believed that low-fat regimes were not effective over the long-term.

8. Raw food diet

The raw food diet, or raw foodism, involves consuming foods and drinks that are not processed, are completely plant-based, and ideally organic.

Raw foodists believe that at least three-quarters of a person's food intake should consist of uncooked food. A significant number of raw foodists are also vegans and do not eat or drink anything that is animal based.

There are four main types of raw foodists: raw vegetarians, raw vegans, raw omnivores, and raw carnivores.

9. Mediterranean diet

The Mediterranean diet is Southern European, and more specifically focuses on the nutritional habits of the people of Crete, Greece, and southern Italy. Nowadays, Spain, southern France, and Portugal are also included, even though Portugal does not touch the Mediterranean Sea.

The emphasis is on lots of plant foods, fresh fruits as dessert, beans, nuts, whole grains, seeds, olive oil as the main source of dietary fats. Cheese and yogurts are the main dairy foods. The diet also includes moderate amounts of fish and poultry, up to about four eggs per week, small amounts of red meat, and low to moderate amounts of wine.

Up to one-third of the Mediterranean diet consists of fat, with saturated fats not exceeding 8 percent of calorie intake. The Mediterranean diet is the most extensively studied diet to date, with reliable research supporting its use for improving a person's quality of life and lowering disease risk.

The Facts on Fad Diets

There is no shortage of diet plans that promise quick weight loss. But how do you know when a fad diet is potentially dangerous?

·         The diet promises that you will lose weight fast or at an unrealistic pace. The claims sound too good to be true. The diet's recommendations are based on a single study – or no research at all.

·         The diet's recommendations seem extreme.

·         Statements made about the diet are refuted by reputable scientific organizations.

·         It refers to foods as “good” or “bad.”

·         Personal testimonials are used to “sell” the diet.

·         The fad diet involves crash dieting, or very intense reductions in eating and drinking.

Feeding The Popularity Fad Diets

Why do fad diets become the rage? A number of factors typically fuel their popularity, including:

·         Celebrity endorsements. Who doesn’t want to be as popular and slender as the latest starlet?

·         The promise of quick weight loss. In this age of instant everything, there’s a natural temptation to fall for a weight-loss plan that promises quick weight loss in only weeks rather than months.

·         The “elimination” mentality. The idea that cutting out certain foods will result in quick weight loss plays into popular beliefs about dieting. “Many of these diets promote elimination of one or multiple food groups for a set number of days or in very specific combinations with some sort of gimmick,” says Penta, adding that many people equate misery and deprivation with dieting and so are more willing to accept this type of weight-loss plan, at least for a brief while.

·         Peer pressure. If all your friends are following the fad, it’s tempting to join in.

Potential problems with fad diets

• Poor long-term weight control

Most fad diets promote a “quick fix” and don’t teach healthy eating plans. They tend to be restrictive, boring, and difficult to follow over the long term. Once the weight is lost, a dieter often returns to old eating patterns and habits, causing him or her to regain weight.

Increased risk of chronic disease, like heart disease, cancer, high blood pressure, and osteoporosis

Many fad diets restrict or eliminate fruits, vegetables, dairy products, and whole grains. These foods are loaded with nutrients that are thought to help prevent many chronic conditions.

In addition, diets that are too high in protein may cause an increase in calcium loss, leading to osteoporosis.

• Reduced athletic performance

Diets that significantly restrict carbohydrates increase symptoms of fatigue and decrease body energy supplies and endurance. In addition, low carbohydrate diets cause a loss of fluid and electrolytes.

Your body needs carbohydrates for energy. Carbohydrate stores are tied to fluid in your body. When you don’t eat enough carbohydrates, your body pulls from your stores, also pulling fluid and electrolytes in the process. Your body then gets rid of fluids and electrolytes. This can cause low blood pressure and decreased performance.

• Kidney stones and gout

Diets that are high in protein and low in carbohydrates often lead to the formation of uric acid and calcium oxalate, causing kidney stone formation and gout.

• Ketosis

A diet that is low in carbohydrates puts your body into ketosis, a condition that is unnatural.

Ketosis most often occurs in starvation, but it can also occur if you don’t eat enough carbohydrates. Without adequate carbohydrates for an energy supply, fat becomes the primary energy source and ketones become the means of transportation. You may notice “keto breath” or a funny smell to your breath.

Talk to your doctor or a registered dietitian before beginning any diet or changed meal plan. Remember that fad diets have a low chance of success and may have harmful side effects.

SAY CHEESE !!!

SAY CHEESE !!!

Introduction:

Cheese is a dairy product derived from milk that is produced in a wide range of flavors, textures, and forms by coagulation of the milk protein casein. It comprises proteins and fat from milk, usually the milk of cows, buffalo, goats, or sheep. During production, the milk is usually acidified, and adding the enzyme rennet causes coagulation. The solids are separated and pressed into final form. Some cheeses have molds on the rind, the outer layer, or throughout. Most cheeses melt at cooking temperature.

Hundreds of types of cheese from various countries are produced. Their styles, textures and flavors depend on the origin of the milk (including the animal's diet), whether they have been pasteurized, the butterfat content, the bacteria and mold, the processing, and aging. Cheese comes in many varieties. The variety determines the ingredients, processing, and characteristics of the cheese. Herbs, spices, or wood smoke may be used as flavoring agents. The yellow to red color of many cheeses, such as Red Leicester, is produced by adding annatto. Other ingredients may be added to some cheeses, such as black pepper, garlic, chives or cranberries.

Cheese is valued for its portability, long life, and high content of fat, protein, calcium, and phosphorus. Cheese is more compact and has a longer shelf life than milk, although how long a cheese will keep depends on the type of cheese; labels on packets of cheese often claim that a cheese 

should be consumed within three to five days of opening.

Process of making cheese:

The main ingredient in processing of cheese is an enzyme called as RENNET.

Rennet is a complex set of enzymes produced in the stomachs of ruminant mammals. Chymosin, its key component, is a protease enzyme that curdles the casein in milk. This helps young mammals digest their mothers' milk. Rennet can also be used to separate milk into solid curds for cheesemaking and liquid whey.

For a few cheeses, the milk is curdled by adding acids such as vinegar or lemon juice. Most cheeses are acidified to a lesser degree by bacteria, which turn milk sugars into lactic acid, then the addition of rennet completes the curdling. Vegetarian alternatives to rennet are available; most are produced by fermentation of the fungus Mucor miehei, but others have been extracted from various species of the Cynara thistle family. Cheesemakers near a dairy region may benefit from fresher, lower-priced milk, and lower shipping costs.

This diagram clearly shows the processing of cheese:

1. Standardize Milk

Milk is often standardized before cheese making to optimize the protein to fat ratio to make a good quality cheese with a high yield

2. Pasteurize/Heat Treat Milk

Depending on the desired cheese, the milk may be pasteurized or mildly heat-treated to reduce the number of spoilage organisms and improve the environment for the starter cultures to grow. Some varieties of milk are made from raw milk so they are not pasteurized or heat-treated. Raw milk cheeses must be aged for at least 60 days to reduce the possibility of exposure to disease causing microorganisms (pathogens) that may be present in the milk.

3. Cool Milk

Milk is cooled after pasteurization or heat treatment to 90°F (32°C) to bring it to the temperature needed for the starter bacteria to grow. If raw milk is used the milk must be heated to 90°F (32°C).

4. Inoculate with Starter & Non-Starter Bacteria and Ripen

The starter cultures and any non-starter adjunct bacteria are added to the milk and held at 90°F (32°C) for 30 minutes to ripen. The ripening step allows the bacteria to grow and begin fermentation, which lowers the pH and develops the flavor of the cheese.

5. Add Rennet and Form Curd

The rennet is the enzyme that acts on the milk proteins to form the curd. After the rennet is added, the curd is not disturbed for approximately 30 minutes so a firm coagulum forms.

6. Cut Curd and Heat

The curd is allowed to ferment until it reaches pH 6.4. The curd is then cut with cheese knives into small pieces and heated to 100°F (38°C). The heating step helps to separate the whey from the curd

.

7. Drain whey

The whey is drained from the vat and the curd forms a mat

.

8. Texture curd

The curd mats are cut into sections and piled on top of each other and flipped periodically. This step is called cheddaring. Cheddaring helps to expel more whey, allows the fermentation to continue until a pH of 5.1 to 5.5 is reached, and allows the mats to "knit" together and form a tighter matted structure. The curd mats are then milled (cut) into smaller pieces.

9. Dry Salt or Brine

For cheddar cheese, the smaller, milled curd pieces are put back in the vat and salted by sprinkling dry salt on the curd and mixing in the salt. In some cheese varieties, such as mozzarella, the curd is formed into loaves and then the loaves are placed in a brine (salt water solution).

10. Form Cheese into Blocks

The salted curd pieces are placed in cheese hoops and pressed into blocks to form the cheese.

11. Store and Age

The cheese is stored in coolers until the desired age is reached. Depending on the variety, cheese can be aged from several months to several years.

12. Package

Cheese may be cut and packaged into blocks or it may be waxed.

Types of cheese:

1. Brie - France

2. Camembert - France

3. Cheddar - England

4. Cottage Cheese – United States

5. Feta Cheese - Greece

6. Gorgonzola – Italy

7. Gouda – Netherlands

8. Gruyère - Switzerland

9. Havarti – Denmark

10. Mascarpone – Italy

11. Mozzarella – Italy

12. Parmesan – Italy

13. Pecorino Romano – Italy

14. Roquefort – France

15. Wensleydale – England

What is the Best Cheese?

The "best cheese" is very subjective and depends on the individual.

However, if you're looking for the most health benefits, then look for aged cheese from animals predominantly raised on pasture. This aged hard cheese offers one of the most abundant sources of vitamin K.

Parmesan, Gruyère, and vintage cheddar are all excellent choices for this nutrient. 

However, all cheese is nutritionally beneficial and contains a wide range of nutrients.

Therefore, the "best" cheese is simply the one you enjoy the most.

Benefits of cheese:

1. Cavity prevention:

It is a very rich source of calcium which is the most important thing for strong teeth. Cheese has a lower content of lactose which harms teeth. Eating cheese like Blue, Monterey Jack, Brie, Cheddar, Swiss, Gouda, and American cheese after a meal or as a snack prevents tooth decay. This is like the foremost of the health benefits of cheese.

2. Cancer Prevention:

One of the least spoken off cheese health benefit is that it can prevent cancer. Cheese contains conjugated Linoleic Acid and Sphingolipids that play a very important function in cancer prevention. This also contains Vitamin B that maintains the body functions and protects the body from diseases.

3. Weight Gain:

It has loads of natural fats that can lead to weight gain. Some cheeses have low-fat content which is useful to keep your body weight balanced. This also helps to gain body weight, muscle weight and bone density. Cheese contains fat, calcium, proteins, vitamins and minerals which make muscles and bones strong along with a balanced metabolism.

For weight gainers cheese is the best option for you!

4. Bone Strength:

It is a very rich source of calcium and Vitamin B. Thus, it is very good for the bone health of elderly people, children and pregnant and lactating mothers to strengthen their bones. Vitamin B found in cheese absorbs and distributes the calcium in the body.

5. Osteoporosis:

Osteoporosis is caused due to deficit of calcium. Cheese is the best natural way to improve the bone health to prevent osteoporosis. Cheese contains protein, calcium, and a high intake of vitamins and minerals that can treat osteoporosis.

6. High Blood Pressure:

Sodium and cholesterol can cause high blood pressure. Cheese contains sodium that depends on the amount of salt mixed in milk. Low-sodium cheese is also available that reduces heart disease. Vitamin B in cheese is found to be useful in reducing high blood pressure.

7. Smooth Pregnancy:

Cheese is useful for smooth pregnancy. Calcium content in cheese is very good for pregnant women. This helps to stimulate contractions during labor. This is also useful when it comes to proper milk production to feed the baby.

8. PMS:

cheese reduces PMS problems and its associated symptoms in women.

9. Skin:

Cheese is considered excellent for your skin health, since it contains Vitamin B. This is useful to maintain supple, healthy and glowing skin. So, now you can think of including cheese in your diet.

10. Migraine:

Cheese can be helpful to cure migraine headaches. Calcium intake reduces the problem of migraines. Cheese is also the best source of calcium.

11. Immune System:

Cheese is useful to facilitate your immune system. Some types of cheese give positive results for the proper functioning of the immune system. This can reduce illness and diseases.

12. Glow to the Skin:

Healthy skin is desired by every individual and cheese can be helpful to provide your skin with the much-needed glow. It contains Vitamin B which aids cell metabolism and growth of cells, giving you a glowing skin and it also helps you to get rid of blemishes.

13. Helps in Sleep:

Cheese is found beneficial to stimulate sleep. This cures insomnia. Cheese includes Tryptophan, an amino acid which lowers stress and helps to induce sleep.

14. Hair Health:

Low-fat cottage cheese is filled with protein. Include this in your breakfast or lunch with eggs, fresh berries or fruit. Cottage cheese is also a rich source of calcium which is useful to maintain healthy and shiny hair.

Types of spoilage microorganisms

—  In cheese production, slow lactic acid production         by starter cultures favors the growth and production of gas by coliform bacteria, with coliforms having short generation times under such conditions. In soft, mold-ripened cheeses, the pH increases during ripening, which increases the growth potential of coliform bacteria

—  Heterofermentative lactic acid bacteria such as lactobacilli and Leuconostoc can develop off-flavors and gas in ripened cheeses.

—  For cottage cheese, the typical pH is marginally favorable for the growth of Gram-negative psychrotrophic bacteria, with the pH of cottage cheese curd ranging from 4.5 to 4.7

—  Contamination of cottage cheese with the common yeast Geotrichum candidum often results in a decrease of diacetyl content. Geotrichum candidum reduced by 52–56% diacetyl concentrations in low fat cottage cheese after 15–19 days of storage at 4–7◦C

Factors affecting cheese spoilage:

—  Factors that determine the rates of spoilage of cheeses are water activity, pH, salt to moisture ratio, temperature, characteristics of the lactic starter culture, types and viability of contaminating microorganisms, and characteristics and quantities of residual enzymes.

—  Soft or unripened cheeses, which generally have the highest pH values, along with the lowest salt to moisture ratios, spoil most quickly. In contrast, aged, ripened cheeses retain their desirable eating qualities for long periods because of their comparatively low pH, low water activity, and low redox potential

Preservation of cheese:

—  The combination of refrigeration and the use of Ziploc bags are the best way to preserve cheese.

—  Vacuum packing (a method of packing that removes air from the package prior to sealing) is used to preserve cheese for a long period of time.

    Benefits of vacuum packing:

ü   Quick

ü   Easy

ü   Cheaper

ü   Humidity in your fridge is no longer a concern

ü   Less fuss and mess

ü   No rind/mold washing

ü    Visibility of your cheese, throughout the aging process

Ways to keep cheese fresh and mold free for as long as possible in your refrigerator:

1)      Don't Wrap It Tightly or Too Loosely

2)      Cheese Bags or Cheese Paper Is Best

3)      Replace the Paper Every Time You Unwrap

4)      Replace the Brine if It Gets Funky

5)      Save the Date

6)      Only Buy a Little at a Time

7)      Keep It in the Vegetable Drawer

8)      Use Oil to Prevent Molding

 Brands available in India: