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Your frequently asked question related to health and diet will be answered here. Content and answers will be provided by qualified professionals from Fraser Health.
FAQ – Frequently Asked Questions

1) The difference between homo, 2%, and 1% milk?
The difference is the fat. Homogenized milk has the most fat, whereas skim milk has no fat. They all have the same amount of protein, vitamins and minerals.

2) Is there any difference in sugar ie. White vs brown vs honey vs gurrh?
Brown sugar is white sugar combined with molasses, which also makes it softer.
White sugar is processed. Gur is less refined and includes sugars from sugar cane. Honey is a natural sugar, but can still increase your blood sugar. All types of sugar (white sugar, brown sugar, honey, and gur) will increase your blood sugar, and when taken too often can lead to weight gain and increase risk of chronic disease.

3) Is there a better alternative sugar that can replace white sugar?
Depends where you are using it and how often you take sugar. For example, if you are drinking 4 cups of tea with 2 teaspoons of sugar each, then perhaps an artificial sweetener would be better. If you are using it in baking, then you can half the sugar and use something like applesauce.

4) How many meals should be consumed in a day?
The goal is healthy, regular eating. Try and eat every 4-6 hours, and if your meal is more than 6 hours apart, make sure you snack between meals so you are not too hungry at meal time and overeat. Some snack ideas are 1 or 2% yogurt + fruit or 1 piece fruit with ¼ cup (~23) almonds or ½ cup oatmeal with milk.

5) After heart surgery what should you eat? Are dry fruits okay if the doctor says no to fats?
A heart healthy diet is recommended for individuals with heart disease. Replace unhealthy fats (e.g. butter, ghee) with healthy fats (e.g. olive oil, canola oil, avocado, flax seed). Cook with less salt and choose products with less salt. Eat more fiber from whole grains (whole wheat bread, whole wheat pasta) and fruits and vegetables.

6) How many rotis should I eat?
How many rotis you should eat depends on how big and thick the roti is and how active you are. A standard roti should be 6-inch. Generally, 1-2 roti is recommended for the average person.

7) The effects of natural vs ‘added’ sugars:
Added sugar can spike your blood sugars when eaten alone. Too much added sugar can lead to weight gain and increased risk of chronic disease. Added sugars are foods like granola bars, flavored yogurts, muffins, cookies, hot chocolate. Natural sugars tend to be found in foods that have fiber and protein and so will keep your blood sugars stable and keep you full longer.

8) How much trail mix (nuts) can you eat?
The recommendation for nuts is ¼ cup or 23 almonds; these can be eaten all at once or throughout the day.

9) Diet for diabetics
Eating 3 meals per day no more than 6 hours apart – snack if necessary. Limit sugars and sweets, candies, jam and honey. Limit amount of high fat food like chips, samosa, pakoray. Eat more high

10) What fruits can I have if I am diabetic?
Any fruit is okay if you are diabetic. Portion size is the most important, e.g. only 20 grapes, ½ mango.

11) Is paneer good for us compared to tofu?
Paneer should be eaten as a treat. It does contain some protein, but it also has high amount of fat that can increase cholesterol and weight gain. Tofu is a great substitute for paneer, especially when crumbled; tofu has double the amount of protein and less fat.

12) Which atta should I use?
Whole wheat atta is the best to use. Regular atta can be mixed with whole wheat or other types of atta like besan or soybean to increase protein.