Weekend Ramble: Health Benefits of Leeks

Right off the bat please know that I have only recently begun to include leeks in my cooking. Why have I overlooked this green beauty for decades? I have no clue. A recent recipe I found had them as a fairly substantial component and... well... I fell in love. I have since been experimenting with leeks, embracing their similar yet different flavor when compared to my go-to onions and scallions. As a new favorite in my pantry, leeks deserved some nutritional exploring. What follows is an article found on Health.com that gives some interesting insight. Enjoy!

Health Benefits of Leeks

By Jillian Kubala, RD

Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.

Published on February 5, 2024

Medically reviewed by Elizabeth Barnes, RDN

Leeks (Allium fistulosum L.) belong to the allium family of vegetables, which also includes onions, shallots, scallions, chives, and garlic. They have a mild, slightly sweet taste and are commonly used in dishes like soups and pasta.

Leeks are a rich source of antioxidant plant compounds and nutrients that may benefit health in several ways, such as protecting against certain diseases and promoting gut health.

Here's everything you need to know about leeks, including their potential health benefits, nutrition, and more.  

1. High in Anti-Inflammatory and Antioxidant Compounds 

Leeks are concentrated in cellular-protective and anti-inflammatory compounds, such as flavonoids and organosulfur compounds. For example, leeks are high in quercetin, a flavonoid compound that may help protect cells from oxidative damage, which may help lower the risk of chronic diseases, like heart disease.

Numerous studies have found that people with higher intakes of flavonoids, including quercetin, have lower rates of heart disease and heart-related health complications, such as heart attacks. Researchers suggest that the antioxidant and anti-inflammatory activity of quercetin and other flavonoids contributes significantly to their beneficial impact on heart health.

Quercetin may also help protect against neurodegenerative diseases by suppressing inflammation in the brain, stimulating the regeneration of nerve cells, and interfering with the formation of neurotoxic substances associated with the development of Alzheimer's disease.

2. May Protect Against Certain Cancers

A diet rich in allium vegetables, like leeks, may help protect against some cancers, such as breast cancer. The organosulfur compounds, flavonoids, and antioxidant nutrients concentrated in leeks have powerful anticancer effects, and studies show that people who consume more allium vegetables have lower rates of certain cancers.

For example, a 2022 review of 17 studies found that women with the highest intake of total allium vegetables, including garlic, onions, leeks, and chives, had a 30% lower risk of breast cancer compared to women with the lowest intake.

Research findings also suggest that allium vegetables may be protective against stomach cancer, prostate cancer, and many other common types of cancer. Findings from a 2022 review of 25 studies suggested that consumption of allium vegetables could decrease the risk of non-digestive tract cancers, such as prostate cancer, by as much as 14%.

The flavonoid antioxidants, organosulfur compounds, and vitamin C found in leeks may protect against cancer by inhibiting cancer cell growth, reducing inflammation, and protecting cells from oxidative damage. 

3. Supports Gut Health 

Leeks are an excellent source of prebiotics. Prebiotics are undigestible compounds found in certain foods that are broken down by gut bacteria in the large intestine. When bacteria break down or ferment prebiotics, it releases byproducts called short-chain fatty acids (SCFAs). SCFAs act as an energy source for the cells that line the colon and benefit gut health in several ways.

For example, SCFAs suppress inflammation in the intestines, regulate intestinal pH, and support the growth of beneficial bacteria. What's more, SCFAs have anticancer effects and may help protect against cancers of the digestive system, like colorectal cancer.

Additionally, leeks contain anti-inflammatory substances, like organosulfur compounds and flavonoids, which may help promote a healthy gut environment and protect against bowel-related diseases, such as inflammatory bowel disease, by reducing intestinal inflammation.

4. May Benefit Cognitive Function

Eating more vegetables, in general, is an effective way to boost brain health, but certain vegetables, like leeks, may be especially effective for protecting and improving cognitive function.

Leeks contain carotenoid pigments, which have been shown to benefit brain health. Leeks are especially rich in the carotenoids lutein and zeaxanthin. These pigments are found in high concentration in the retina, a layer of tissue located at the back of the eyeball. Macular pigment (MP), or the retinal accumulation of lutein and zeaxanthin, is linked to cognitive function, with higher MP associated with better cognitive performance and memory.

A number of studies in both children and adults have shown that lower MP is related to poorer performance on cognitive tests, poorer memory, and slower reaction times, while higher MP is associated with better cognitive function.

Additionally, people with Alzheimer's disease have been found to have significantly lower MP compared to people without Alzheimer's.

Diets rich in leeks have also been associated with smaller improvements in cognitive performance, including attention and memory, and research suggests that consuming lutein-rich foods may help prevent cognitive decline. Leeks are amongst the richest sources of lutein and zeaxanthin you can eat, making them an important food for brain health.

Nutritional Facts of Leeks

Leeks provide several nutrients, such as vitamins A, C, and B6.

Here's the nutrition breakdown for a one-cup serving of cooked leek:

• Calories: 31
• Fat: 0 grams (g)
• Carbohydrates: 7.62 g
• Fiber: 1 g
• Protein: 0.81 g
• Vitamin A: 41 micrograms (mcg) or 5% of the Daily Value (DV)
• B6: 0.113 milligrams (mg) or 7% of the DV
• Copper: 0.062 mg or 7% of the DV
• Folate: 24 mcg or 6% of the DV
• Vitamin C: 4.2 mg or 5% of the DV
• Vitamin K: 25.4 mcg or 21% of the DV
• Manganese: 0.247 mg or 11% of the DV

Leeks are very low in calories, but do contain a decent amount of essential vitamins and minerals, including vitamins like vitamins A, B6, C, and K, and minerals like copper and manganese.

They're especially rich in vitamin K, a nutrient that's required for blood clotting and plays important roles in bone and heart health.

Additionally, leeks are also a good source of manganese, a mineral that's also required for blood clotting as well as energy metabolism, and the functioning of the immune and nervous systems.

Risks of Eating Leeks

Leeks are safe for most people to eat, but should be avoided by those who are allergic to leeks. Leeks contain a compound called diallyl disulfide, which can cause skin reactions, including an itchy, red rash called contact dermatitis, in some people.

Also, leeks are high in compounds called FODMAPs, which is an acronym that stands for Fermentable Oligo-, Di-, Mono-saccharides, And Polyols. FODMAPs are types of carbohydrates concentrated in certain foods, like garlic and leeks, that are poorly absorbed by the digestive system.

People who are sensitive to FODMAPs may experience digestive symptoms, such as bloating, diarrhea, and gas after consuming high-FODMAP foods. People with certain digestive conditions, like Irritable bowel syndrome (IBS), are more likely to be intolerant to FODMAPs.

People who are intolerant to FODMAPs may need to cut high-FODMAP foods, like leeks, out of their diet to avoid gastrointestinal side effects.

Tips for Consuming Leeks

Leeks can be added to a variety of savory dishes and can be used in the same way as onions and shallots.

They have a mild, sweet, onion-like flavor and are delicious in baked goods, soups, egg dishes, and more.

Here are a few ways to add leeks to your diet:

Add caramelized leeks to savory baked goods, sandwiches, eggs, and potato salad.

Use leeks in stews, soups, and broths for a kick of flavor.

Incorporate sautéed leeks into egg dishes like omelets and frittatas. 

Thinly slice or dice raw leeks and use them in salads or as a garnish.

Try adding leeks to guacamole and tuna, chicken, and bean salads.

Use leeks in place of onions in stir-fry dishes.

Add leeks to pasta, rice, and quinoa recipes.

Use the tough part of leeks to add flavor to sauces and broths.

Leeks should be thoroughly washed before cooking because dirt and other debris can get caught in their many layers.

Though the entire leek is edible, most people use the more tender white and lighter-green parts of the plant and discard the tougher, dark green top part. However, this dark green section can be saved and used to infuse flavor into broths, sauces, and other recipes and can be stored in your freezer until you're ready to use it.

A Quick Review

Leeks are allium vegetables that are concentrated in health-promoting plant compounds, such as flavonoids and organosulfur compounds.

Eating leeks may benefit health in several ways, from increasing the antioxidant density of your diet to protecting against cognitive decline and some health conditions, like breast cancer.

Leeks have a sweet, onion-like taste that pairs well with many savory foods, but keep in mind that they're high in FODMAPs and may cause unpleasant gastrointestinal side effects in sensitive people.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: Foods With More Protein Than an Egg

Written by Jon Cooper
Medically Reviewed by Minesh Khatri, MD on April 24, 2022

1: Chickpeas

With about 6 grams of protein apiece, eggs are an excellent source of this vital nutrient. But lots of other foods offer as much or more. For example, chickpeas (also known as garbanzo beans) provide nearly 8 grams of protein per 1/2 cup. People have enjoyed them since the days of ancient Egypt. They're best known these days as the base for hummus. Toss a handful on a salad, or cook them into a hearty soup. 

2: Cottage Cheese

This nutritious source of protein, with nearly 12 grams in a half-cup, plays well with others. That's because it doesn't have a strong flavor on its own. Make a healthy snack by pairing cottage cheese with most any kind of fruit. Or use it as a protein-boosting secret ingredient in pancakes. Go with low-fat cottage cheese to keep it healthy.

3: Almond Butter

This creamy spread isn't as well-known as its peanutty cousin. But with 7 grams of protein in 2 tablespoons, it should be. With plenty of heart-healthy fats, it's a great  way to fuel up before a workout. You can even make it at home -- all you need is almonds and a blender. Spice it up with cinnamon, nutmeg, vanilla extract, or curry powder if that's how you roll.

4: Cheddar Cheese

This zingy cheese is loaded with protein -- about 7 grams per ounce -- as well as other nutrients like calcium, zinc, phosphorus, and vitamins A and B12. But keep your portions small or choose a lower-fat version. The fats found in dairy foods aren’t the heart-healthy type. Cheese can be high in salt, too.

5: Lentils

A half-cup of these legumes gives you 8 grams of protein, about as much as you’d get from 1 ounce of lean steak. They come in lots of colors -- brown, green, black, yellow, red, and orange. They cook up faster than beans. And you don’t even need to soak them first. Try the brown ones in veggie burgers, the green ones in salads, and the red ones in a spicy curry. 

6: Pumpkin Seeds

Don’t toss these after you carve the jack-o’-lantern. (An easier route is to buy the already roasted type at the store.) An ounce of shelled ones has 8 1/2 grams of protein. They’re also a good source of zinc, iron, copper, magnesium, potassium, and selenium. Eat a handful with an apple for a filling snack. Or stir them into oatmeal, granola, or homemade bread dough.

7: Shrimp

You only need about 4 ounces of these shellfish to get more than 17 grams of protein. They’re also low in calories and fat and have little mercury. Shrimp cook quickly, too. But step away from the breaded, deep-fried variety. Instead, toss grilled shrimp into pasta with marinara sauce for a fast, protein-rich meal.

8: Quinoa

This whole grain (actually an edible seed) packs about 7 1/2 grams of protein per cup. It’s a good source of fiber, too. Naturally gluten-free, quinoa is as easy to prepare as rice. Because it tastes rather bland on its own, add it to salads or grain bowls. You can also eat it as a hot cereal, or even pop it like popcorn.

9: Jerky

Long known as a backpacking standby, jerky is dried, lean meat. One ounce can have up to 15 grams of protein. Many brands are high in salt, sugar, and additives like nitrate. But some new products are changing jerky’s reputation as junk food. You can find jerky made from turkey, salmon, and even elk and ostrich. Check the label for sodium, sugar, and chemicals. You can make your own as well.

10: Hemp Seeds

They won't get you high -- they're from a different type of cannabis plant than marijuana. But these nutty-tasting seeds (sometimes called hemp hearts) do pack a powerful jolt of protein. Three tablespoons give you 9 1/2 grams, along with lots of heart-healthy fats. They're tasty blended into smoothies. Try some hemp milk on your morning cereal.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: All About Cottage Cheese

Full credit for this informative article and all pics goes to WebMD

All About Cottage Cheese

Written by Julie Davis

Medically Reviewed by Poonam Sachdev on August 30, 2024

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The Cottage Cheese Comeback

It was the dairy queen until yogurt came along. At the peak of its popularity in the ‘70s, Americans scarfed down 5 pounds of the stuff per person per year. But as yogurt rose to fame on the wings of clever marketing, Americans soured on cottage cheese. Annual consumption dropped to just 2 pounds per person. But this once-forgotten dairy product is back on the upswing. It would have to be: America produces about 700 million pounds of it a year. 

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Just What Is Cottage Cheese?

Remember Little Miss Muffet eating her curds and whey? That was the makings of cottage cheese. It’s more like yogurt than cheddar or Swiss. You make it by adding acid or cultures to milk. That gives it a slightly tart flavor. Then lumpy curds form and leave behind a liquid called whey. The curds then get some salt and cream for flavor and texture. This fresh cheese isn’t aged like brie or gruyere. Its shelf life in your fridge is shorter than the lives of those others, too.

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How Did It Get Its Name?

Cottage cheese began as a kind of “cottage industry.” In the 1800s, people used this method to make fresh cheese at home with milk that had soured naturally or that was left over from making butter. The name likely comes from the type of homes they lived in -- cottages. During World War I, the U.S. Department of Agriculture pushed this cheese as a protein source in order to save meat for soldiers overseas. It’s thought to be the first commercially made American cheese.

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Cottage Cheese’s Curd Appeal

Those white lumps give this fresh cheese its distinct appearance. You can buy it in large-curd or small-curd varieties. The smaller nuggets are about a quarter inch in diameter. The big ones measure up to 3/8 of an inch. It’s the size of the knives used in cottage cheese production that determines the size of the curd. The nutrition profile is the same either way. It’s just a matter of personal preference or what your recipe requires.

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A Protein Powerhouse

Here’s a surprise: Ounce for ounce, cottage cheese has about as much protein as protein-superstar Greek yogurt. A full cup has 23 grams compared with Greek yogurt’s 24. But, read labels because protein can vary slightly from brand to brand and variety to variety. For instance, large curd often has a gram or two more than small curd, and low-fat has slightly less than full-fat. Still, a serving will meet about half your daily protein needs. 

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Cottage Cheese Satisfies

Compared with an omelet (a dish with the same amount of protein), lowly cottage cheese is just as satisfying, according to a study in the journal Appetite. It does as good a job of squashing hunger pangs, too. Part of the reason could be the type of protein it has -- casein. Your body digests it more slowly than whey protein, which can leave you feeling full for longer.

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Facts on Fat and Calories

Like milk, cottage cheese comes in full-fat, low-fat, and fat-free. But, consider the trade-offs: Less fat means more artificial ingredients. That might not be worth the 50 or so calories you save. A cup of full-fat has about 220 calories. One percent has around 164. Research suggests that dairy fat doesn’t pose the heart threat that saturated fat in meat does. It could even help prevent type 2 diabetes. Plus, the richer version usually tastes better.

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Beware of Added Ingredients

Real cottage cheese has just four ingredients -- milk, culture or acid, cream, and salt. Both flavored and lower-fat versions have a wealth of other additives, like sweeteners, stabilizers, thickeners, and preservatives. If you’re trying to avoid genetically modified organisms (GMOs), which could be in the dairy cows’ feed, choose organic. But that doesn’t guarantee you’ll avoid additives. What’s the only way you can be sure what you’re going to get? Always read the label.

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Good for Gut Health

There’s one new variety of cottage cheese that you might want to seek out: Those that have live and active cultures, similar to the ones in yogurt. Unlike yogurt, you don’t need cultures to make cottage cheese. But these probioticbacteria can boost gut health, and they add to this snack’s good-for-you profile.

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The Calcium Connection

Unlike some other dairy foods, cottage cheese is not at the very top of the list for calcium content. That’s because a lot of milk’s natural calcium ends up in the whey, not the curds. At about 125 mg per cup, it has a little less than half the calcium of 8 ounces of milk, but check the label to be sure. The amount of calcium varies with fat content.

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Nutrient Hits and One Miss

One cup of full-fat cottage cheese delivers 40% of your daily vitamin B12 needs. That’s important for nerve and blood cell health. It’s got about half a day’s phosphorus, which helps make energy and protect bones, and 40% of your daily selenium, for reproductive and thyroid health. You’ll also get other B vitamins, vitamin A, and even some K. But, it does have a lot of salt. Depending on the variety, one cup could eat up a third of your daily sodium max.

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Bedtime Snack with Benefits

A study involving active women in their 20s, published in the British Journal of Nutrition, found that eating a cup of cottage cheese about 30 to 60 minutes before sleep boosted metabolism, promoted muscle recovery and repair from exercise, and had positive effects on overall health.

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Go Sweet or Go Savory

Cottage cheese has a neutral taste profile, so you can sweeten or spice it up. Top a serving with fruit slices or drizzle on a fruit puree for a dessert-like treat. Add a scoop to a bowl of greens and sprinkle with your favorite herbs to turn a side dish into a light main course. Use it as a high-protein filling for omelets, crepes, or stuffed peppers.  

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A Super Swap

Cottage cheese makes a yummy alternative to yogurt when you want less tang in the taste. Layer it into a parfait of oatmeal and nuts or add it to smoothies. It’s also a great way to trim calories in many pasta dishes -- use it instead of ricotta, for instance. Process until smooth in a blender and, voila, you have a sub for sour cream in dips and dressings. Enjoy!

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: Shirataki Noodles - Diabetic Gold :-)

Several people in my Facebook group Our Diabetic Kitchen had featured konjac noodles in a variety of dishes. Intrigued, I researched them and found out that these noodles are a perfect diabetic food/noodle as they have a glycemic index of zero! 

What follows is some in-depth information from Very Well Fit on these noodles, and at the end of this post I will share how I cook them. Enjoy!

Shirataki, or Konjac, noodles are an option for pasta if you follow a low-carbohydrate or gluten-free diet. While they don't mimic the exact taste and texture of regular pasta (they're gelatinous and mostly tasteless), they can take on the flavor of whatever sauce you're preparing. They also are a source of glucomannan fiber.

Shirataki noodles are made from a tuber of an Asian plant (Amorphophallus konjac) called a konjac plant, konjac yam, or elephant yam. The tubers are dried and ground to make flour. In Asia, this flour has been used for centuries to make noodles, tofu, and snacks, as well as traditional Chinese medicines.

Shirataki Noodles Nutrition Facts

The following nutrition information for 4 ounces of shirataki noodles (112g) is provided by the USDA.1

• Calories: 10
• Fat: 0g
• Sodium: 0g
• Carbohydrates: 3g
• Fiber: 3g
• Sugars: 0g
• Protein: 0g

Carbs

With very few carbs per serving (all of which are from fiber), shirataki noodles are an option for people who need to follow a low-carb diet but still want to eat pasta dishes. They contain a beneficial type of soluble fiber called glucomannan that isn't digested in the small intestine. With almost no usable carbohydrates, they don't cause blood sugar to rise and have a glycemic index of 0.

Fat

Shirataki noodles are naturally fat-free.

Protein

Shirataki noodles do not contain any protein, so you will need to get protein from other sources. Some manufacturers offer shirataki noodles made with tofu, which adds a little protein as well as carbohydrates.

Vitamins and Minerals

Other than a small amount of calcium (20 milligrams per 4-ounce serving), shirataki noodles do not provide micronutrients.

Calories

Shirataki noodles have 10 calories in a 4 ounce serving, all of which come from fiber based carbohydrates.

Health Benefits

Shirataki noodles have almost no calories, carbohydrates, fat, sugar, or protein. They are gluten-free and vegan. In general, any health benefits of shirataki noodles are due to the glucomannan fiber they contain. Fiber, in general, is known to help lower cholesterol, reduce appetite, and aid in weight loss.

Increases Satiety

Glucomannan is a soluble fiber that swells to many times its original volume when combined with water. It forms a gel-like mass in your digestive tract that might help you feel fuller after eating and could keep food in your stomach longer.

May Help Reduce Cholesterol

The soluble fiber in glucomannan noodles may help reduce cholesterol. Fiber is known to improve cholesterol levels, boosting heart health.

Keep in mind that most studies are conducted using glucomannan supplements rather than noodles. According to some research, glucomannan may have beneficial effects on cholesterol and triglycerides.

May Help with Weight Loss

Studies are inconclusive as to whether glucomannan has an effect on weight loss, with some reviews saying yes and others saying no.5 Similarly, there is mixed evidence on the effectiveness of glucomannan for treating constipation, particularly in children, as a 2017 review study reported.6

Allergies

No allergic reactions to shirataki noodles have been reported in the medical literature. Since they do not contain proteins, they are unlikely to be allergenic. However, if you have a soy allergy, avoid tofu shirataki noodle products.

Preparation:

Drain the package of shirataki noodles in a colander and rinse the noodles well for about 2 minutes under cold running water. They are packaged in a liquid that smells a tad fishy.

Bring a large saucepan of water to a boil. Add the rinsed noodles to the boiling water, and let them boil/simmer for 1-2 minutes. Drain the noodles and pat them dry with a paper towel.

Transfer the noodles to an empty/dry non-stick skillet and heat them on medium-high heat for 4-6 minutes, tossing them frequently as they heat. Add a pinch of salt. Let them cook until they are completely dry. Set the noodles aside.

The noodles are now ready to be blended into any soup or stir fry of your choosing.

Here's the result of my first ever dish with Shirataki noodles. :-)

Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: Red Flags in Ultra Processed Foods

 

Look for these 9 red flags to identify food that is ultra-processed. Free yourself from the grip of ultra-processed food by looking for these signs on the label.

By Anahad O’Connor - Writer at The Washington Post

January 2, 2024 at 6:00 a.m. EST

To improve your eating habits, there is more to do than just counting calories or carbs. You can begin right in the grocery store by focusing on how much your food has been processed before it gets to your dinner table.

If you’re like most people, you eat a lot of ultra-processed foods and don’t even realize it. Many of these foods — protein and granola bars, low-fat yogurts and breakfast cereals — sound like healthful choices.

But ultra-processed foods are formulations of industrial ingredients that are designed by manufacturers to achieve a certain “bliss point,” which causes us to crave and overeat them. Ultra-processed foods make up a majority of the calories most people consume, and scientists say they are a driving force behind the multiple diet-related illnesses that are shortening our life spans.

“Empowering yourself with the knowledge of what you’re about to eat or what you’re about to feed your family is critical,” said Nicole Avena, a visiting professor of health psychology at Princeton University.

So how can you free yourself from the grip of ultra-processed foods? Start by reading the labels on the foods in your fridge, pantry and the grocery aisle. We’ve created a simple guide to help you spot nine red flags that signal a food probably is ultra-processed.

1: More than three ingredients

Many ultra-processed foods have long lists of ingredients that can sound like a high school chemistry experiment. If you like bread, for instance, choose a brand that contains only simple ingredients, such as wheat flour, barley flour, sourdough starter, salt, nuts or raisins. Many ultra-processed breads contain sugar, vegetable oil, artificial sweeteners, and multiple preservatives, emulsifiers and shelf-life extenders such as sorbic acid, calcium propionate, datem, and monoglycerides.

“You can still buy the foods you want,” said Stephen Devries, an adjunct associate professor of nutrition at the Harvard T.H. Chan School of Public Health and the executive director of the educational nonprofit Gaples Institute. “But you should find the least-altered version of those foods with the fewest ingredients possible.”

2: Thickeners, stabilizers or emulsifiers

Look for ingredients such as soy lecithin, guar gum, xanthan gum, carrageenan, mono- and diglycerides, or carboxymethylcellulose. Ultra-processed foods often contain dyes to make them look appealing, preservatives to give them a long shelf life, and thickeners, stabilizers and emulsifiers to improve their texture or to keep their ingredients from separating as they sit on store shelves for weeks or months at a time.

3: Added sugars and sweeteners

Try to avoid foods with corn syrup, cane sugar, malt syrup or molasses on the label. If you want extra sweetness, add your own sugar or honey.

“Most people would add less honey or sugar than you will find in the packaged versions,” said Devries. “That’s much healthier than relying on the yogurt company to determine how much sugar or honey or additives you should eat.”

4: Ingredients that end in ‘-ose’

Examine the label for sucrose, maltose, dextrose, fructose or glucose. These are other names for added sugars.

5: Artificial or ‘fake’ sugars

Look for aspartame, sucralose, acesulfame-k, saccharin or stevia. Sweeteners and artificial flavors are another hallmark of ultra-processed foods. Sugar and sweeteners often are added “to mask the off-putting taste from the preservatives and other ingredients that are added in,” said Avena, author of the new book “Sugarless.”

Many store-bought English muffins, for instance, contain an array of emulsifiers, preservatives and sweeteners. But you wouldn’t know that unless you looked at the ingredients. “They don’t taste sweet and yet they have added sugar,” said Avena.

6: Health claims

Ultra-processed foods often have buzzy marketing claims on their packages. Many products that are marketed as nutritious are actually laden with sweeteners and other additives. These products include breakfast cereals, granola, flavored yogurt, snack bars, salad dressings and canned soups.

7: Low-sugar promises

Does the label say that the product is low in added sugar? That can be a red flag, because manufacturers often replace the added sugar in their products with artificial sweeteners.

8: Instant and flavored varieties

“When it’s instant, it’s usually mechanically altered in a way that degrades it," said Devries. If you like oatmeal for breakfast, buy the product that has only oats in it and nothing else.

Don’t be tempted by foods offered in a variety of fruity or other flavors. If you like fruit-flavored yogurt, buy plain yogurt and add your own fresh fruit. Many fruit-flavored yogurts contain not just fruit but several other additives such as cane sugar, cornstarch, “natural flavors” and juice concentrates. Yogurt should have just two ingredients: Milk and cultures (i.e. probiotics).

9: Could you make it in your kitchen?

When in doubt, look at the ingredient label and ask yourself whether you could make it at home. Ultra-processed foods contain additives that are not typically used in home kitchens. They are often transformed into textures and shapes not found in nature — things like frosted cereals, doughnuts, hot dogs and chicken nuggets.

Conclusion:

To be sure, you don’t have to avoid all processed foods. Instead, think of food processing as a spectrum, ranging from minimally processed foods all the way to ultra-processed foods. Minimally processed foods come from plants or animals with minimal alteration. Think whole grains, vegetables, eggs, milk and meat. Processed culinary ingredients are used to cook and season food in homes and restaurants. They include butter, sugar, spices, salt, and olive oil.

Processed foods include items such as canned vegetables, bacon, cheeses, smoked fish, canned tuna and freshly made breads. Most processed foods are things you can make in your own kitchen. They typically contain two or three ingredients, but they’re still recognizable as versions of things found in nature. Some examples would be a jar of unsweetened apple sauce, tofu, hummus, tomato sauce, and frozen fruits and vegetables.

Most ultra-processed foods are found in the middle aisles of a grocery store. Shop the perimeter where stores stock fresh, whole foods, said Albert-Laszlo Barabasi, a professor at Northeastern University and a lecturer at Harvard Medical School who studies ultra-processed foods. “Most of the foods that are fresh are good for you,” he said.

If you choose to buy ultra-processed foods, avoid “family size” and choose single serving items. Large packages are designed to make you overeat, said Marion Nestle, an emeritus professor of nutrition, food studies and public health at New York University and the author of “Soda Politics.” “If you can’t stop eating from big packages, don’t buy them,” she added.

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: Top 7 Veggies You Should Be Eating And Why

Welcome to the Weekend Vegetable Ramble!

Vegetables are great for diabetic meal plans. They provide all sorts of nutrients that help make our systems run better. There are many many choices out there, but the American Diabetes Association has identified seven vegetables that really should be in every diabetic's food arsenal. Here is their article with full credit written by Jackie Newgent, RDN, CDN. Enjoy!

Top 7 Veggies You Should Be Eating And Why

by Jackie Newgent, RDN, CDN

We’ve all been told to eat our veggies from a young age. That’s because vegetables are nutrient dense and can help protect your health and reduce your risk of developing chronic health conditions. As a person living with diabetes, there are seven stellar picks that offer bonus benefits. Plan to fill half of every mealtime plate or bowl with non-starchy veggies by regularly enjoying these winners.

Spinach

Leafy greens, including spinach, kale, and collard greens, are low in carbs and calories but high in nutrition. They’re packed with vitamins A, C, and K, folic acid, calcium, iron, and powerful antioxidants which fight oxidative stress, help reduce damage to cells, and may help reduce the risk of developing heart disease. Research suggests leafy greens could reduce risk of developing chronic conditions like diabetes. Plus, they provide lutein and zeaxanthin, plant compounds that are beneficial for maintaining eye health. Spinach is the most widely available and enjoyed of all the leafy bunches.
 
Cooking tip: In recipes, add a squirt of lemon juice to spinach for taste balance. By combining the vitamin C from citrus fruits like lemons or oranges with dark leafy greens, the iron in the spinach is better absorbed.
Try this recipe: Garlic Sauteed Spinach and Kale

Broccoli

Broccoli contains soluble fiber, which can help maintain good gut health and manage blood glucose (blood sugar) levels. When not overcooked, broccoli is an excellent source of vitamin C and K. Cruciferous vegetables (veggies in the cabbage family like broccoli, kale, and brussels sprouts) contain sulforaphane, a bioactive compound which may help with blood glucose management.
 
Cooking tip: Don’t forget the stems! Try thinly slicing into coins and stir-frying them.
Try this recipe: Crispy Baked Broccoli

Bell Peppers

With their vivid colors, bell peppers offer a significant amount of vitamin C and beta-carotene, offering antioxidant benefits. Red bell peppers are slightly sweeter and richer in these health-protective nutrients than green peppers (their less ripe counterparts). All bell peppers are considered non-starchy vegetables, making them diabetes-friendly foods.
 
Cooking tip: Blend roasted peppers with hummus to create colorful dips. 
Try this recipe: Simple Roasted Peppers

Tomatoes

Botanically, tomatoes are fruits. But since they’re nutritionally more similar to vegetables and typically used in savory dishes, consider tomatoes as veggies. Along with plenty of vitamin C, they’re rich in lycopene, a carotenoid pigment that may play a role in reducing the risk of developing diabetes, obesity, and heart disease. Enjoy all forms of tomatoes cooked or canned with low sodium or no added salt. For best taste and texture, don’t refrigerate whole raw tomatoes.
 
Cooking tip: Sauté (or “blister”) grape tomatoes in olive oil for a quick breakfast side. 
Try this recipe: Italian-Style Blistered Tomatoes

Cauliflower

Nutritionally, cauliflower provides nutrients like folate and vitamins C and K.  Like broccoli, it contains sulforaphane, but it stands out on the diabetes plate thanks to its versatility. Enjoy as a carb-friendly swap in place of rice, serve roasted thick slabs as “steak,” or slow-cook the head of cauliflower as a wow-worthy “roast.” Add color to your plate by using purple or orange cauliflower. Their colorful pigments indicate the presence of antioxidants like beta carotene and anthocyanins and offer extra health-protective benefits.
 
Cooking tip: Make mashed potatoes with a 50/50 mixture of potatoes and cauliflower. 
Try this recipe: Whole Roasted Cauliflower with Lemon Vinaigrette

Mushrooms

Mushrooms are types of fungi, but count them as vegetables in your meal plan—and this list. The array of unique mushroom types offers several minerals as well as bioactive compounds which may play a role in diabetes prevention and treatment. Maitake mushrooms and ultraviolet-light exposed mushrooms, like white button, crimini, and portabella, are rich in vitamin D, which can help support your immune system and is critical for bone building.
 
Cooking tip: With their “meaty” taste (thanks to umami) and texture, mushrooms can be an ideal plant-based stand-in for meat. 
Try this recipe: Smoky Mushrooms

Asparagus

This nutrient-dense veggie is low in carbs and overall calories and high in folate. It offers anti-inflammatory properties that can be beneficial for people with diabetes. Plant compounds found in asparagus may play a role in blood glucose and blood pressure management and in maintaining a favorable lipid profile. Try all asparagus varieties for plate and palate appeal—green, white, and purple.
 
Cooking tip: Using a vegetable peeler, shave thick asparagus spears into ribbons and enjoy raw as the star of a salad. 
Try this recipe: Grilled Sesame Asparagus

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Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R