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: Shirataki Noodles - Diabetic Gold :-)

Several people in my Facebook group My "Diabetic" Food (Recipes) 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 2-3 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

Weekend Ramble: Tips for Dining Out

Okay so here we are with a massive arsenal of fantastic recipes to make at home, but every now and then it's still nice to go out to eat. Special occasions, date night or even any given Tuesday when you just don't feel like cooking. Yes... as much as I love to cook I do have those days as well. :-)

Going to a restaurant can be challenging for us diabetics for sure, but with some simple guidelines to follow there's almost no need to compromise or "cheat". This article is from one of my very favorite sources, WebMD. I like them because they have all their stuff medically reviewed by actual doctors. I have looked up some of them at times and have never been disappointed regarding their real-life credentials. Without further ado.... Have a good read! :-)

Diabetes & Restaurants: What to Order When Dining Out

Medically Reviewed by Michael Dansinger, MD on January 28, 2023

Make the Right Menu Choices

Whether it’s dinner in a restaurant or lunch from the drive-thru, you can enjoy eating out with type 2 diabetes. The key is to choose nutritious dishes. That’s not always easy, because many meals made outside your kitchen are high in calories, fat, and carbs. You can stick with your diabetes meal plan if you ask the right questions and know what to look for on the menu.

Time It Right

Eating around the same time every day keeps your blood sugar steady. That’s important if you take insulin or medicine for your diabetes. Try to make a reservation at your usual mealtime. If you know you’ll have a late lunch or dinner, snack on a piece of fruit or bread, then skip that serving during your meal, so you don’t double up.

Do Some Prep Work

It’s easy to give in to temptation when you’re dining with friends, especially if your decisions feel rushed. Before you go, look up the restaurant’s menu online, and choose a dish that fits with your diabetes meal plan. You also can call ahead of time to ask questions and make requests. Some chefs will prepare a special meal.

Be Careful With Carbs

Your body needs carbs for energy, but too many at once can raise your blood sugar. To keep your levels steady, experts recommend 45 to 60 grams per meal. Many restaurant meals pack in much more. In fact, one baked potato or medium serving of fries delivers 60 grams. Keep an eye on your portions, and consider meals that are lower in carbs, like a spinach salad with grilled chicken.

Scan the Menu for Healthy Buzzwords

Grilled, steamed, poached, braised, and broiled: These cooking methods usually don’t add a lot of fat or calories. Skip the ones labeled creamy, breaded, crusted, crispy, and fried. Ask your server how a dish is prepared if it’s not clear on the menu.

Watch the Portions

Many restaurants give you enough for two meals in one serving. If you know this is the case, ask your server if a half-serving is an option, or ask for a take-home container and set aside half for a later meal as soon as your food arrives. You also can split an entree with someone, or pair a healthy appetizer with a salad or broth-based soup for your meal.

Get Sauces and Dressings on the Side

Some restaurant dishes come doused in dressing or sauce. That usually means you’re getting more calories, sodium, and fat than you need -- or expected. To scale back, ask for it on the side, then dip your fork in the sauce before taking each bite of food. You also can drizzle it on your salad or entree one teaspoon at a time. Better yet, flavor your dish simply with lemon juice and a little olive oil.

Ask for Substitutions

A few swaps can make your meal healthier. Instead of French fries or hash browns, get a double order of a vegetable, such as a side salad, broccoli, or tomato slices. Having tacos or a burrito? Salsa or pico de gallo works well in place of cheese and sour cream. Don’t be shy about asking for what you want. Restaurant staffs should be eager to make their customers happy.

Choose Wisely at the Salad Bar

This is a good place to fill up on nutritious vegetables. Pile your plate with low-carb picks, like leafy greens, broccoli, and bell peppers. Then add lean protein, such as grilled chicken or chickpeas. Cheese, croutons, dried fruit, and bacon bits are high in calories, so only sprinkle on a small amount. Skip the creamy pasta and potato salads, and go easy on the dressing.

Think About Your Drink

Sweetened beverages tack calories and carbs onto your meal. If you’re not a fan of unsweetened tea or coffee, have a glass of sparkling water with a squeeze of lemon or lime. Want a glass of wine, beer, or a cocktail? With your doctor’s OK, alcohol is fine on occasion. A light beer or wine spritzer doesn’t pack too many calories. If you want a cocktail, opt for a calorie-free mixer like club soda instead of soda or tonic water.

Room for Dessert?

You can indulge in the occasional sweet treat while sticking with your diabetes meal plan. If you want something sweet, cut back on carbs during your meal. Pass on the bread basket, and hold the side of potatoes. To keep from overdoing it, share the dessert with someone. A few bites are usually all you need to feel satisfied.

Look Out for Sneaky Sugars

Even if you play it right with your drink and dessert, your meal can still serve up a sugar shock. That’s because many dishes are prepared with added sweeteners. For example, a quarter-cup of barbecue sauce can pack in 7 teaspoons of sugar. It’s best to steer clear of dishes described as BBQ, glazed, sticky, honey, and teriyaki.

Build a Better Sandwich

Keep it simple. Specialty breads such as biscuits, croissants, and hoagies are usually higher in fat and calories than a bun or English muffin. Whatever you choose, it’s a good idea to take off the top and go with an open-face version. For the filling, opt for a lean protein, such as grilled chicken, deli turkey, or low-fat roast beef. Cheese packs in 100 calories per ounce, so skip it or stick with one slice. Then top it off with mustard or oil and vinegar along with fresh vegetables, lettuce, and tomato.

Be Careful With Buffets

With their large spread of dishes, all-you-can-eat buffets can be trouble. If possible, order off the menu instead. If you can’t avoid the buffet, choose only a few dishes instead of small scoops of several different things. A good rule of thumb: Fill half your plate with non-starchy vegetables, then split the rest between a lean protein and starch, such as a whole grain.

Fast-Food Tips

The average fast-food meal can deliver 1,000 calories or more. But you can find diabetes-friendly options at the drive-thru. First, check the menu’s nutritional information: Grilled chicken sandwiches are often low-fat options. Pair it with a side salad or apple slices instead of fries. And to keep your portions in check, order the junior size instead of a deluxe or supersize meal.

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

Blessed be… and happy cooking!

                                                            Chef Michael R