Bhutan Dietetic Association

18/04/2025

Little is known about the role of change in protein intake in affecting cognitive function among older adults. Therefore, we aimed to investigate the associations between the change in protein intake from various food groups and cognitive impairment among older adults in a prospective cohort study.....

01/08/2024

20/04/2024

Too much sodium in the diet can lead to chronic health issues like water retention, kidney disease, stomach cancer, osteoporosis, high blood pressure and an increased risk of heart attack and stroke. The WHO recommends a maximum daily consumption of 5 g of salt for adults, which is equivalent to less than 2 g of sodium per day.

Substituting sodium for alternatives like potassium, calcium or MSG could reduce the amount of sodium in our foods, without compromising on taste. A so-called “Salt Flip” experiment in 2020, asked participants to evaluate different versions of four healthy dishes made with a standard recipe, enhanced with MSG or reduced salt content. The MSG recipes were liked the same or more than the standard recipe and better than the reduced salt version, leading the authors to conclude that MSG could be used to reduce salt consumption without compromising on taste

MSG could be an alternative for adding flavor in food, because the amount of sodium in its composition is very low; while sodium chloride has ~40% of sodium, MSG has ~12%.

Many people eat much more salt than the recommended maximum of one teaspoon a day.

Eat less salt to reduce your risk of heart disease and death.

06/12/2023

23/08/2023

Calling artists to participate in the cartoon contest: Women - Nourished and Valued

What will it take to overcome the Nutrition Crises in Adolescent Girls and Women in South Asia?

Read the contest guidelines 👉 https://bit.ly/45k3GCj

09/08/2023

TOFU
Tofu is a food made from dried soybeans that have been pressed into a solid block. “Tofu” is a Japanese word but the origin of the food is in ancient China, where the Mandarin term is "Doufu". The scientific name for the soybean is Glycine max, and it is part of the botanical family Leguminosae.
Tofu production begins with soaking and grinding the soybeans. Soybeans are soaked for around 4 to 10 hours and is grinded into a paste called soymilk using a blender. Soymilk is heated and separated from the solid soy pulp or fiber which is done through centrifugation/filtration. Next, Soymilk is coagulated using either salts, acids or enzymes. Traditionally, a natural coagulant like magnesium chloride or calcium sulfate is used to cause the proteins in the soymilk to solidify and form curd. Tofu curds are pressed to release the excess liquid using a cloth and shape them into blocks. The tofu blocks are cooled at room temperature or by immersing them in cold water and then cut into desired shapes. Tofu is packaged and usually sold refrigerated or submerged in water to keep it from drying out.
There are variations in tofu making process and different manufacturers may have their own methods and ingredients. However, the general steps above provided an overview on how tofu is typically made.
Benefits of tofu:
• High in protein: Tofu contains all 9 essential amino acids that your body cannot produce on its own and is a complete protein. Protein is essential for building and repairing tissues.
• Tofu is a perfect choice of complete protein for Vegetarians and Vegans
• Low in calories and fat: Tofu is a low-calorie food that is also low in fat. This makes it a good choice for people who are trying to maintain a healthy weight.
• Good source of calcium, which is important for bone and teeth health.
• Good source of iron.
• As per a meta-analysis done, Soy protein reduced LDL cholesterol by approximately 3–4% in adults (1)
• Tofu contains isoflavones that have antioxidant and anti-inflammatory properties.
Overall, tofu is a healthy and versatile food that can be enjoyed as part of a balanced diet. It is a good source of protein, calcium, iron, and other nutrients.



Through this article, the BDA anticipates the general public to further their knowledge on importance of Tofu and start using the product to meet your daily protein/ nutrient requirements.

TOFU NUTRITIONAL FACT TABLE
TOFU 100g
ENERGY 94 Kcal
PROTEIN 9.4g
DIETARY FIBRE 2.4g
CALCIUM 176mg
IRON 1.69mg
SOURCE: USDA
Reference
1. Blanco Mejia S, Messina M, Li SS, Viguiliouk E, Chiavaroli L, Khan TA, et al. A Meta-Analysis of 46 Studies Identified by the FDA Demonstrates that Soy Protein Decreases Circulating LDL and Total Cholesterol Concentrations in Adults. The Journal of Nutrition [Internet]. 2019 Apr 22;149(6):968–81. Available from: https://academic.oup.com/jn/article/149/6/968/5475972?login=true
2. American Heart Association
https://www.heart.org/en/news/2022/10/10/clearing-up-questions-on-whether-tofu-is-healthy

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17/05/2023

Please get checked your blood pressure whenever you pay a visit to hospital.

"𝐁𝐞 𝐇𝐞𝐚𝐫𝐭 𝐒𝐦𝐚𝐫𝐭: 𝐄𝐝𝐮𝐜𝐚𝐭𝐞 𝐘𝐨𝐮𝐫𝐬𝐞𝐥𝐟 𝐨𝐧 𝐘𝐨𝐮𝐫 𝐁𝐥𝐨𝐨𝐝 𝐏𝐫𝐞𝐬𝐬𝐮𝐫𝐞 𝐚𝐧𝐝 𝐒𝐭𝐚𝐲 𝐈𝐧𝐟𝐨𝐫𝐦𝐞𝐝 𝐛𝐞𝐜𝐚𝐮𝐬𝐞 𝐩𝐫𝐞𝐯𝐞𝐧𝐭𝐢𝐨𝐧 𝐁𝐞𝐠𝐢𝐧𝐬 𝐰𝐢𝐭𝐡 𝐀𝐰𝐚𝐫𝐞𝐧𝐞𝐬𝐬"

12/05/2023

A stroke is a serious and potentially life-threatening condition that occurs when blood flow to the brain is interrupted, often due to a blockage or rupture of a blood vessel. While there is no single diet that can prevent stroke, there are several dietary strategies that may help reduce the risk of stroke.

Eat a variety of fruits and vegetables: Fruits and vegetables are rich in vitamins, minerals, and antioxidants that can help protect against stroke. Aim to eat at least 5 servings of fruits and vegetables per day, and choose a variety of different colors to get a range of nutrients.
Choose whole grains: Whole grains such as whole wheat bread, brown rice, and oatmeal are rich in fiber, which can help lower cholesterol levels and reduce the risk of stroke. Aim to make at least half of your grains whole grains.
Limit saturated and trans fats: Foods high in saturated and trans fats, such as fatty meats, full-fat dairy products, and processed snacks, can raise cholesterol levels and increase the risk of stroke. Choose lean protein sources and use healthy fats such as olive oil and avocado instead.
Reduce sodium intake: High sodium intake can contribute to high blood pressure, which is a major risk factor for stroke. Aim to limit sodium intake to less than 2,300 milligrams per day (or less than 1,500 milligrams per day if you have high blood pressure).
Choose low-fat dairy: Dairy products are an important source of calcium, but full-fat dairy products can be high in saturated fat. Choose low-fat or fat-free dairy products to get the calcium you need without the added saturated fat.
Eat fish and nuts: Fish and nuts are rich in healthy fats, particularly omega-3 fatty acids, which may help reduce the risk of stroke. Aim to eat fish at least twice per week, and incorporate nuts into your snacks or meals.
Limit alcohol intake: Excessive alcohol intake can raise blood pressure and increase the risk of stroke. Limit alcohol intake to no more than 1 drink per day for women and 2 drinks per day for men.
It's important to note that a healthy diet is just one component of stroke prevention. Other factors such as regular exercise, maintaining a healthy weight, not smoking, and managing chronic conditions such as diabetes and high blood pressure are also important for reducing the risk of stroke.

𝐒𝐭𝐫𝐨𝐤𝐞 𝐌𝐞𝐬𝐬𝐚𝐠𝐞

Each year, Bhutan experiences approximately 500 cases of stroke patients. Stroke can lead to permanent disability or even death in some cases.

However, the good news is 80% of stroke are preventable!!

The key to preventing stroke is to recognize the signs of stroke: control high blood pressure and diabetes, avoid to***co and alcohol, and do regular physical activity.

26/04/2023

Till time, the fried foods were proven to be detrimental to our heart and cardiovascular health but the recent research in the west as well found its association with the increase in likelihood of developing anxiety and depression amongst many other mental health problems.
So it's better we change the way we cook foods.
Some better ways of frying are:
1. Air frying
2. Stir frying
3. Sauteing
However, the most healthy ways of cooking foods include:
1. Boiling
2. Simmering
3. Steaming
4. Baking at low temperature
5. Pressure cooking
6. Minimize microwave use

Cook Healthy, Eat Healthy to Stay Healthy

Fried potatoes like french fries stood out, researchers report.

23/03/2023

Research in the West has found that just by taking one eighth tea-spoon of powdered ginger can reduce and alleviate migraine headaches like that of usual anti-migraine drugs ( Vasograin etc..)
Ginger, a spice has many other health benefits like carminative effects, lowering pre and post menstrual cramps, lipid lowering properties, weight loss properties and it also aids in boosting appetite.
Consuming ginger has almost no side effects, unless it is overly consumed.

An eighth teaspoon of powdered ginger was found to work as well as the migraine headache drug sumatriptan (Imitrex) without the side effects.