Sweetness in Indian Cuisine and Culture Presented By DEEPTI GULATI Nutrition and Public Health Consultant.

Sweetness in Indian Cuisine and Culture

Presented By DEEPTI GULATI

Nutrition and Public Health Consultant

Our Sweet Start to Life What's life without a little sweetness? Sweets are integral to Indian way of life right from the

time we are born As a newborn, we are welcomed into this world by a

traditional prelacteal feed comprising honey or jaggery …. even though the pre-lacteal feeds may be harmful and may lead to diarrhoea in the newborn.

But in majority households, ‘Prelacteals’ are considered essential to: clean the stomach by aiding easy passage of stool, keep the baby’s mouth and throat moist, keep the body warm, promote rapid growth, and soothe the baby until the real milk arrives.

Influences on Indian Cuisine

Indian cuisine is a gift of its diversity of: Religious beliefs and culture Cross-cultural interactions Colonization: British, French and Portugese Topography of coastal areas, hilly areas and

midland plains

But one thing that is common in all cuisines is the “Sweetness”

Gujarati, Maharashtrian and Rajasthani cuisine has a sweetness in all its dishes

The Indian Cuisine

While the Indian cuisine is characterized by a wide assortment of dishes and cooking techniques, reflecting the varied demography and ethnicity; most desserts and special sweets are made with

Milk and milk products, Grain / lentil flours, Rice and rice flour Jaggery and sugar Sesame seeds, cinnamon dried ginger Nuts and dry fruits Fruits etc.

Sweetness Through Feasting and Fasting

Festivities and celebrations are a fundamental part of every Indian's life.

The celebrations that start from birth continue all through and Indians do not need a particular reason or a season to celebrate

From January to December, every month comes with a particular fair or festival of one or the other region or religion.

Festivals in India always revolve around food and sweets and all the feasting or fasting has its

own special feast and sweets

Our Variety in Sweets Indian meals are never complete without

sweets, even if it may be mukhwas, paan or plain jaggery

Indian sweets vary Festival-wise Region-wise

In addition each home will have its own store of: Fruits preserves, murraba, chutneys Beverages like thandai, lemon juice,

aamras, panna, gudumba, fruit-based milkshakes, jaljeera sharbats, fruit squashes, rooh-afza etc.

Common ingredients: milk, rice, yogurt, gram-flour, wheat-flour, sesame seeds, nuts, jaggery, sugar, dried

ginger, ghee, rawa, lentils and fruits

Science of Sweetness Sweetness in Indian cuisine has a cultural dimension and

a scientific rationale

Season specific sweetmeats are made with ingredients considered important for health

Sushruta Samhita, the ancient Ayurvedic text, dating back to 600 B.C. suggests that foods be varied in taste according to the season so that the use of correct foods in different seasons will presumably prevent diseases

Summer sweets are milk and yoghurt based drinks and dishes flavored with almonds, cardamom etc.

Winter sweets are energy-dense, usually made with grain flours, jaggery, nuts, sesame seeds, dried ginger etc. and cooked with ghee (clarified butter / oil)

Jaggery and ghee are common to all traditional sweets

Sweetness in Feasting and Fasting

Common sweetmeats during the festivals and fasting are:

Laddus (til, boondi and sooji) Kheer, Paysam, Basundi Halwa of wheat flour, gram-flour,

sooji,carrots etc. Gajak, rewari and other sweet

bars made with sesame seeds, jaggery,

Mango-shakes, thandai, aamras, Rasgulla, Gulab-jamun, Ras-

malai, Barfi Mishti-doi, Shreekand, Ice-reams

and Kulfis Cakes, Pastries etc.

Nutritional Dimension of Sweetness

Let us now review to look at the benefits of all the “Sweetness in Indian Cuisine”

JaggeryNutritionally, jaggery, a natural sweetener, is a storehouse of nutrients. It contains glucose and minerals like, calcium, iron, phosphorous, copper etc. and certain B-vitamins, thus giving it a tremendous nutritional and medicinal importance.

Nutritional Dimension of Sweetness

Sesame seedsThese are an excellent source of copper and calcium, and a good source of manganese, iron, phosphorus, thiamin, zinc, vitamin E, protein and fiber. Thus, the Sesame or Til seeds

Have a cholesterol-lowering effect, Protect the liver from oxidative damage and Enhance the immune response.

High mineral content, in these seeds is helpful in reducing inflammation and pain caused by rheumatoid

arthritis and providing strength and elasticity in blood vessels,

bones and joints

Nutritional Dimension of Sweetness

Nuts and Dry FruitsThese are rich sources of

EnergyVitamins A, D and RiboflavinMinerals such as calcium, magnesium,

phosphorus, and potassium

These nutrients help to perform important physiological functions like:nerve conduction, blood-clotting, maintenance of electrolyte balance within cells, maintenance of normal blood pressure

Nutritional Dimension of Sweetness

GingerDried Ginger is often added to winter sweets to add that special taste and flavour.This has great health value as It promotes the release of bile, thus aiding

the digestion of fat-rich foods, Prevents dyspepsia and colic. It is also helpful in arthritis, and Is considered to have blood thinning and

cholesterol lowering properties.

Nutritional and Heath Dimensions of Fasting

Most cultures and religions around the world have practised cleansing, fasting, and detoxification rituals for centuries.

In almost all cultures and traditions common aspects of cleansing practices include elimination or restriction of certain foods and drinks for

a designated period of time; overall reduction of caloric intake; inclusion of cleansing, healing, and sacred foods,

plants, and herbs; regular seasons or times for cleansing; contemplative, religious, or spiritual observance; and a desire and need to heal and restore body, mind, and

spirit.

Nutritional and Heath Dimensions of Fasting

Every week, there is one or the other ‘Fast’ and every six-months, there are ‘Navratras’.Fasts and Navratras often have religious dimension but there is strong nutritional and health rationale.The fasting body achieves complete physiological rest which allows the body to repair organs and structures. It is self-healing. It cleanses and excretes toxic chemical residue through

the skin, urine, bowels, and mouth, thus ridding our bodies of diseased and degenerating

tissues

Nutritional and Heath Dimensions of Fasting

Detoxification is a normal body process of eliminating or neutralizing toxins through the colon, liver, kidneys, lungs, lymph glands, and skin

How does fasting help ? Detoxifying the body Preventing oxidative damage Building up the micronutrient stores, and Enhancing the immune response

Nutritional and Heath Dimensions of Fasting

Fasting is part of preventive health care for many ancient cultures.Foods recommended during fasting are: Sweetmeats Fruits Fruit juices Vegetables Milk and milk products Nuts and dry fruits

High water content of fruit flushes out the toxin much quicker, and sugars not only give the much needed energy, but

will wash the system easier

Nutritional and Heath Dimensions of Fasting

Navratra fasts in March help people "lighten up" after a long winter, shed the extra winter fat layer that they acquired feasting on rich sweet and build their immune system to prevent diseases of the summer

Navratra fasts in October prepare the body to cope with cough, cold and and other winter ailments

Gastronomic delights ushering in the summer and winter sweetness in Indian homes have rich traditional wisdom and health benefits. So, enjoy feasting on the sweetness,

without getting affected from seasonal or long-term ailments.

However, remember, “Moderation in Sweetness” is the mantra of

disease-free life !

Thank you !!