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The Murthy Clinic

Notes that Nourish

One

The Sweet Trap: Why We Need Bitters for Better Health

Finally, summer came to the UK and we were able to enjoy some sunshine, sweet fruits and ice cream. As a Doctor, I see the overabundance of the sweet taste in the obesity epidemic currently facing the world. What was once an occasional treat has become an everyday indulgence even addiction replacing foods that are better for our body and overall long-term good health.

Recently, time in France and Italian friends, who still have in their culture an aperitif before a meal, I wondered why in the UK there is less of a tradition for what is known as Bitters. Although even traditional bitters have become sweeter to allow for an ever-increasing sweet tooth. It is interesting that at one time regions in Europe, even families, would have made their own bitter tonics for health. The espresso so beloved of Italians with its bitter taste is a good example, rather than a latte or cappuccino, which should be taken, according to Italians, only before 11am.

 

We all have bitter taste receptors on our tongue. Bitter alerts us to poison, meaning we are hardwired to avoid and thus be drawn to sweet. However, as the average sugar consumption per person in the UK is now over 43kgs a year, this sweet craving has resulted in an epidemic of weight gain and illnesses attributed to sugar.  The time to stop and consider the right balance of nutrients for health is well overdue.

 

Initially sweet makes us and our brain happy, after all it was a rare taste in nature typically available only in the summer and autumn. Now, with modern food production, few are exposed to coarsely milled bitter flour or bitter dandelion leaves as eaten by our ancestors. Rather we prefer sweet treats like croissants and pastries so beloved of the French. As sweet consumption has increased and bitter decreased, agriculture has followed with excess corn production leading to an abundance of ultra processed foods and a rising tide of diabetes leaving the human body struggling to understand just what we are consuming.

 

Bitter, as well as high protein or high fat awaken the appetite short term (which is why Europeans take bitters before a meal) but interestingly lower overall calorific consumption long term. This means that If we can include some bitter into our diet on a regular basis, it may help slow down the absorption of sugar from the bloodstream, reducing insulin sensitivity. Of course this is not a quick fix and will always be milder than any drug intervention. Bitter can also help with hypersensitivity to allergies, again so prevalent today as we become more and more unaware of the environment we live and take our nutrients from.


Two

The Bitter Prescription: Why We Need to Embrace This Essential Taste 

 

No one wants to end up, or even be accused of being bitter and twisted, so bitter generally has a bad wrap. But without this essential taste we are destroying the finely balanced eco-system within our gut and allowing the sweet taste to dull our mind and senses. This can lead to unhindered overgrowth of bad bacteria as the microbiota is replaced leading to an overall poor gut microbiome and poor digestive health at the very least.

 

The food we eat becomes the bodies chemistry. If we have an excess of sweet and a drought of bitter, health will suffer in the end.  Increased weight gain, inflammation, indigestion, non-alcoholic fatty liver disease, diabetes, tooth decay leading to build up of plaque, heart disease… 

 

Love them or hate them, bitter plants help in the release of digestive juices, induce salivation, aid in liver detoxification and ultimately help in regulating blood sugar.

 

Although when we eat sugar and enjoy the luxury of sweet, as we age, we may regret the over indulgence as one by one the bodies systems break down requiring more and more medical interventions. 

 

In the Edwardian era around 1910, Mary Poppins sang to the children; a spoonful of sugar helps the medicine go down… perhaps in 2024 we should change to a new mantra for all; a spoonful of bitter helps keep sugar levels down.

 

So what should you include in your diet?

When we include more plants, we are also adding fibre, both soluble and insoluble, which in turn sweeps and cleans debris as it goes through our digestive tract. By adding a variety of bitter plants we are taking this to the next level. Simple garden lettuce is bitter, so too are; dandelion leaves, black walnuts, artichoke, cacao, coffee, grapefruit, hops, parsley, rhubarb, rosemary, tulsi, vanilla, chamomile, bitter melon, pomogranate…currently you may not include many of these in your diet but the great thing with bitter, you only need a little, so when we include some new bitter herbs and teas, we are also increasing the bitter taste, so crucial for good health.

 

Three

Ayurveda and the Power of Bitters

 

In Ayurveda, the taste of food is deeply connected to its therapeutic properties. Among the six tastes (rasa) defined in Ayurveda—sweet, sour, salty, bitter, pungent, and astringent—bitters are often the least favoured by many due to their intense and often sharp flavour. However, despite their challenging taste, bitters hold a unique place in Ayurvedic medicine, particularly in the works of Charaka and other classical texts on Ayurvedic nutrtion like "Bhojana Kutuhalam."

Charaka, one of the great sages and authors of the "Charaka Samhita," extolled the virtues of the bitter taste (tikta rasa). He described it as a potent purifier, with the ability to cleanse the blood, enhance digestion, regulate bowel movements, and act as a remedy for worms and poisons. Charaka states, “Though itself non-relishing, the bitter taste destroys kapha and pitta, dries up moisture, and kindles the digestive fire (agni).”

The "Bhojana Kutuhalam," another revered text in the Ayurvedic tradition, also emphasises the importance of including bitters in the diet. It highlights that bitters, though often overlooked, are essential for maintaining balance within the body and should be incorporated regularly, especially to combat disorders related to toxins (ama) and imbalances in the digestive system.

 

Bitter Melon Chutney Recipe

To bring these principles into your kitchen, here's a recipe that combines the wisdom of Ayurveda with a modern twist: Bitter Melon Chutney. This chutney not only offers the health benefits outlined in ancient texts but also delivers them in a delicious and approachable way.

Ingredients (Serves 3):

  • 2 medium-sized bitter melons (karela)
  • 1 tablespoon coconut oil or ghee
  • 1 teaspoon mustard seeds
  • 1 teaspoon cumin seeds
  • 1 tablespoon grated ginger
  • 2 green chilies, chopped
  • 1/2 cup grated coconut
  • 1 tablespoon jaggery or palm sugar (optional, to balance the bitterness)
  • Juice of 1 lemon
  • Salt to taste
  • Fresh coriander leaves for garnish

 

Instructions:

  1. Prepare the Bitter Melon: Wash the bitter melons thoroughly. Cut them into thin slices and remove the seeds. If you prefer a less bitter taste, you can rub the slices with salt and set them aside for 15 minutes before rinsing.
  2. Cook the Spices: In a pan, heat the coconut oil or ghee. Add mustard seeds and cumin seeds, and let them splutter. Add the grated ginger and chopped green chilies, sautéing until fragrant.
  3. Add Bitter Melon: Add the sliced bitter melon to the pan and cook until it softens slightly, about 5-7 minutes.
  4. Combine Ingredients: Add the grated coconut, jaggery (if using), and salt. Stir well to combine and cook for another 2-3 minutes.
  5. Finish and Serve: Remove from heat and stir in the lemon juice. Garnish with fresh coriander leaves. Serve the chutney warm or at room temperature as a side dish or condiment.

Incorporating bitters like bitter melon into your diet can align your daily meals with the ancient wisdom of Ayurveda. Though challenging to the palate, the benefits these flavours bring to your digestion, detoxification, and overall health are invaluable. Remember the words of Charaka: "The bitter taste, though non-relishing, destroys disorders of kapha and pitta, enhances digestion, and purifies the blood." Embrace the power of bitters and let Ayurveda guide you to balanced health.

The Health Benefits of Pomegranate: A Bitter-Sweet Remedy

Pomegranate, with its unique combination of sweet and slightly bitter taste, is a powerhouse of nutrients that offers numerous health benefits. The bitter taste in pomegranate is primarily due to the presence of tannins, particularly in the pith and peel, which contribute to its astringent properties. These tannins, along with other bioactive compounds like flavonoids, anthocyanins, and ellagic acid, play a crucial role in the health-promoting effects of pomegranate.

  1. Antioxidant Powerhouse: Pomegranate is rich in antioxidants, which help combat oxidative stress in the body. The bitterness, linked to the tannins, enhances the fruit's antioxidant capacity. These antioxidants neutralise free radicals, reducing inflammation and lowering the risk of chronic diseases such as heart disease, cancer, and neurodegenerative conditions.
  2. Anti-inflammatory Properties: The bitter compounds in pomegranate, particularly the ellagitannins, have potent anti-inflammatory effects. They inhibit inflammatory markers and enzymes, helping to reduce the risk of conditions like arthritis and inflammatory bowel disease.
  3. Digestive Health: The bitter taste of pomegranate stimulates the secretion of digestive enzymes, which aids in better digestion and nutrient absorption. Additionally, the tannins can help tighten the tissues in the digestive tract, improving gut health and reducing the incidence of diarrhoea.
  4. Blood Sugar Regulation: Pomegranate has been shown to help in regulating blood sugar levels. The bitter compounds slow down the absorption of sugar into the bloodstream, reducing insulin spikes and enhancing insulin sensitivity. This makes pomegranate beneficial for individuals with or at risk of developing type 2 diabetes.
  5. Heart Health: Pomegranate's polyphenols, particularly the bitter ones, help lower blood pressure, reduce LDL cholesterol oxidation, and improve overall cardiovascular health. By promoting nitric oxide production, these compounds help relax and dilate blood vessels, improving blood flow.

Pomegranate and Mint Salad

Here is a simple recipe to incorporate pomegranate into your diet, allowing you to enjoy its bitter-sweet health benefits:


Ingredients:

  • 1 medium pomegranate, seeds extracted
  • 1 small cucumber, diced
  • A handful of fresh mint leaves, chopped
  • Juice of 1 lemon
  • 1 tablespoon extra-virgin olive oil
  • A pinch of sea salt
  • Optional: A sprinkle of ground black pepper


Instructions:

  1. Prepare the Pomegranate: Cut the pomegranate in half and gently tap the back with a wooden spoon to release the seeds into a bowl. Remove any pith that may fall in with the seeds.
  2. Mix the Ingredients: In a large bowl, combine the pomegranate seeds, diced cucumber, and chopped mint leaves.
  3. Dress the Salad: Drizzle the lemon juice and olive oil over the salad. Add a pinch of sea salt and mix well to combine. If desired, sprinkle with a little black pepper for extra flavour.
  4. Serve: Enjoy this refreshing salad as a side dish or a light snack. The combination of sweet and bitter flavours, along with the refreshing mint, makes it a delightful way to boost your health.

Incorporating pomegranate into your diet not only adds a unique burst of flavour but also provides significant health benefits due to its bitter compounds. By including this fruit regularly, you can enhance your antioxidant intake, support digestive health, regulate blood sugar levels, and promote overall well-being.