Eight ingredients you're going to include in your diet this year, and one that you don't even think of

ingredientes1

The boom of smart food, the preference for the local product and the elaboration of simpler dishes, the incorporation of flowers to our diet or the experimentation with distant flavors are some of the tendencies that will shake the food this Year, as we counted in the II BUENAVIDA report of the food that arrives.

Among the novelties, also will be strained in our dishes ingredients such as Aquafaba, exotic fruits such as jackfruit (which is used as a substitute for meat) and spices that until now were not part of the crate of condiments of our kitchens.

With the help of the Spanish Academy of Nutrition and Dietetics we explain what they are, how they are consumed and whether they have nutritional benefits or not.

ingredientes2the Aquafaba

It is the viscous broth to cook the legumes, and is used in a similar way to the egg whites that serve to prepare biscuits or to prepare a mayonnaise without eggs. These qualities make Aquafaba an alternative for people who choose not to eat food of animal origin.

The ideal is to prepare it at home, however, as explained Noelia Bonfanti, Diestista-sports nutritionist and clinic, doctor of physical activity and sports and member of the Spanish Academy of Nutrition and Dietetics, get the Optimal consistency to replace the egg "is quite complicated", so the broth of canned legumes is usually used. The problem with him, continues the expert, is that "it can have preservatives and additives, in addition to a high content of sodium", an element that, although it has its functions in the organism, must be consumed in moderation, according to the World Health Organization.

ingredientes3the ' jackfruit '

This fruit, also known as Nanjea or Yaca, is native to Indonesia and takes the prize to the world's largest "for its weight and dimensions," says Bonfanti. But this is not what will turn it into a trend this 2019, but its flavor when young. It is not sweet, rather resembles that of zucchini or artichoke, which makes this fruit the perfect substitute for different meat dishes, such as roast pork and frayed, some burgers and even a goulash. According to the Mintel report, the Yaca owes its popularity to the generation Z (the people who were born between 1990 and 2010), "Adventurous eaters for which international does not mean conventional".

As for its nutritional properties, is "very rich in fiber and antioxidants," clarifies Bonfanti, who adds that currently "science is studying the properties that have for health both its pulp and its seeds and skin." As if it were not enough, it could have the ability to inhibit the enzyme glucosidase, "which would help control the blood glucose values after ingesting carbohydrates," continues the expert.

ingredientes4 ' Sumac '

The integrated social Entertainment and marketing platform for bars and restaurants Buzztime recommends that this year, instead of seasoning stuffed eggs or roasted chicken with paprika, let's do it with Sumac, a flavor Pimentoso and Lemony and a bright red color. "

Traditionally used in Middle Eastern cuisine — in countries such as Lebanon, Syria, Turkey, and Iran — sumac is "rich in polyphenols [those micronutrients that protect cell oxidation] and anthocyanins [properties pigments Antioxidants]", says the dietitian-nutritionist and adds that this ingredient also" could maintain and improve the quality of food in a natural way. "

ingredientes5 ' Arima Sansho '

Another of the trends listed by Buzztime is this plant originally from Japan, commonly known as Japanese pepper. It "uses both its fruit and its extract for Japanese cuisine and medicine," says Bonfanti. It is precisely this last use that has turned it into an object of study of science, which seeks to discover its "possible anti-inflammatory properties, associated with its capsaicin content [also present in the Hot Peppers] and piperine [which is Found in the black pepper]. "

ingredientes6 ' Shoyu '

"It is a type of mild soy sauce, which is fermented with cereals and fungi," says Bonfanti, who alerts the Celiacs: The process can have wheat as the protagonist. This ingredient "could also have antioxidant properties but, as with the Arima Sansho, there is still a lot to study."

On the other hand, it is very rich in sodium, so the expert does not recommend its consumption to people with hypertension and, in addition, is not usually pasteurized, so "we must know that comes from a safe source" before consuming it.

Once the alarms are off, we have a green light to consume.

ingredientes 7 ' Kimchi '

This food of Korean origin is prepared with fermented vegetables and seasoned with different spices, according to the geographical area (red pepper, garlic or onions, although the most common is the cabbage). "Like any fermented food, if the properties of the fermentation are preserved intact, it can act as probiotic, helping to develop and maintain a healthy intestinal flora," says the dietitian-nutritionist.

ingredientes8 ' Sriracha '

This sauce is consumed a lot in Thailand, where they prepare it combining fermented chili, vinegar, garlic, sugar and salt. "It has a high concentration in capsaicin, which seems to have health properties as a modeling of metabolic disturbances and could help treat pain," explains Bonfanti. The dietitian-nutritionist does not recommend it to people with gastrointestinal problems because it "can become very pungent and be irritating to digestive mucosa". The best thing is that it is homemade but, if not, it is never more to check the label of which we bought because "may contain added sugars."

ingredientes9Polvo de Algarrobo

This flour, which comes from the carob tree, is another ingredient that, according to Buzztime, will make a hole in our dishes throughout this year. In particular, as a substitute for cocoa and wheat flour, the dietitian-nutritionist says, since it has no gluten. In addition, it has a high fiber content and less carbohydrates than other similar foods, although this does not mean that it does not have to moderate its consumption, clarifies the expert.

ingredientes10El that it is better to avoid: water with flavoring

Beyond the natural mineral, on the shelves of supermarkets there are more and more varieties of water. Each of them is associated with a different claim that pursues more earnings per bottle than the health benefits. There are the vitamin waters (unnecessary if we eat well, as explained in BuenaVida), the hydrogenated (whose bubbles only serve to evaporate), seawater (which only serves to cook and is not suitable for consumption) and crude (an invention of Silicon Valley It can be a big problem for your health.)

the star of 2019 is an old acquaintance: water with flavoring, which, it seems, helps us to drink more. The problem? According to Eduard Baladía, dietitian-nutritionist at the Center for the analysis of scientific evidence of the Spanish Academy of Nutrition and Dietetics, which may contain added sugars or sweeteners, "which displace healthier products." That's why the expert recommends that we get used to drinking tap water, which is "a cheap source of calcium."