Weekend Ramble: The Health Benefits of Legumes

 Legumes.... That's such a weird name for a really great food.

Here this wonderful vegetable is introduced by Janie McQueen, an author at WebMD. 

Legumes

Written by Janie McQueen

 Medically Reviewed by Christine Mikstas, RD, LD on August 15, 2022

What Are Legumes?

Legumes are a type of vegetable. If you like beans or peas, then you’ve eaten them before. But there are about 16,000 types grown all over the world in different sizes, shapes, colors, and textures.

You can eat green beans and snow peas in their pods, fresh off the vine. With other types, the edible parts are the seeds -- or pulses -- inside the pods. Pulses can be prepared many ways: canned, cooked, dried, frozen whole, ground into flour, or split.

Legumes come from the Fabaceae, also called the Leguminosae, plant family. It’s hard to say where they started. All major cultures grew some type of legume. In Asia, red adzuki beans are crushed into a paste to make sweets. Black beans are popular in Mexico and Brazil. And you’ll find white cannellini beans in many Italian dishes.

Some common, good-for-you legumes include:

• Chickpeas
• Black beans
• Green peas
• Lima beans
• Kidney beans
• Black-eyed peas
• Navy beans
• Great Northern beans
• Pinto beans
• Soybeans
• Lentils
• Cannellini beans
• Peanuts

Legume Nutrition

Nutritional values for legumes depend on the type. For example, a half-cup (86 grams) of cooked black beans (boiled with no salt) has:

• 114 calories
• 7.6 grams of protein
• 20 grams of carbohydrates
• 0.5 grams of fat
• 0 milligrams of cholesterol
• 7.5 grams of fiber
• 1.8 milligrams of iron
• 128 micrograms of folate
• 23 milligrams of calcium
• 305 milligrams of potassium
• 60 milligrams of magnesium

Legumes are loaded with health benefits. They’re very low in fat, have no cholesterol, and have the same amount of calcium as a glass of milk. They also have:

• Lysine, an essential amino acid
• Powerful antioxidants called polyphenols
• Resistant starch, which (along with high fiber content) helps keep your blood sugar levels low

Legume Health Benefits

Studies show that legumes can:

• Guard against type 2 diabetes
• Improve glycemic and lipid control for people who have diabetes
• Lower blood pressure and cholesterol
• Help control weight
• Lower your risk of heart disease

Legume Antinutrients

Legumes also have compounds called antinutrients. These could block the way your body absorbs some nutrients. You can fight that effect by limiting how much of one food you eat at a time and by eating a lot of different healthy foods every day. Antinutrients in legumes include:

• Lectins. These can interfere with your absorption of calcium, iron, phosphorus, and zinc.
• Phytates (phytic acid). These can lower absorption of iron, zinc, magnesium, and calcium.
• Tannins. These can lower absorption of iron. 
• Saponins. These may also interfere with the way your body absorbs nutrients.

Legume Preparation and Storage

Beans have carbs called galacto-oligosaccharides (GOS), which may cause gas. You can get rid of most of these by soaking and rinsing dry beans before you cook them. Rinse canned legumes, too. If you’re trying them for the first time, start with small amounts to help your body get used to the higher fiber.

The lectins in raw or undercooked beans can upset your stomach and cause nausea, diarrhea, and bloating. Because lectins are mostly on the outside of legumes, you can remove them by cooking the legumes at a high temperature or soaking them in water for a few hours.

Dried legumes -- except for a few like lentils and black-eyed peas -- need to be soaked to get them ready to cook. You can cover them in water and refrigerate overnight, or boil and set them aside at room temperature for 1 to 4 hours. To cook, boil until tender, usually around 45 minutes.

Need them now? Choose a “ready to go” or fresh legume that doesn’t need soak time. Or open up a can. Be sure to rinse them before serving.

Store dried legumes in sturdy containers with tight-fitting lids. Keep them out of sunlight in a cool, dry place.

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My hope is that this article helps my readers to include more of this healthy food in their diet. I have a White Bean Salad to get you started... ENJOY!

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

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: The Glycemic Index of Carrots

Carrots are an intriguing and somewhat deceiving vegetable. :-) For years I was under the impression that they are not a good food for diabetics because of their apparent sweetness. As it turns out they are an excellent diabetic food! The glycemic index does change drastically, though, depending on how they're prepared and consumed. Have a look at this in-depth article by Michelle Saari RD MSc and then make this amazing vegetable a staple item in your diabetic meal plan. Enjoy!

Glycemic Index of Carrots: A Dietitian’s Recommendation
By Michelle Saari RD MSc

Ever wondered about the sweet crunch of carrots and what it does to your blood sugar? Carrots are a kitchen favourite, loved for their flavour and health perks. But if you’ve ever paused at their sweetness, you’re not alone. You’ll be surprised to learn about the glycemic index of carrots and how it can fit into a perfectly healthy diet.

The glycemic index (GI) tells us how foods impact our blood sugar, and for those keeping an eye on that—like folks with diabetes or anyone watching their intake—it’s key. 

Despite their sugary taste, carrots are on the lower end of the GI scale. This means they’re less likely to spike your blood sugar quickly. We’ll break down what affects carrot’s GI, from how ripe they are to the way you cook them.

Glycemic Index of Carrots

The glycemic index of carrots varies, generally falling between 16 and 41, which classifies them as a low-GI food. This range indicates that carrots, especially when consumed raw, lead to a slower and more gradual increase in blood sugar levels, making them a suitable choice for maintaining stable blood glucose.

Carrots have a range for their GI due to:

• Ripeness
• Cooking method (raw, baking, roasting, boiling)
• Type

Specifically, boiling increases their GI more significantly than steaming, highlighting the importance of cooking methods in managing blood sugar responses.

But the average according to a study by the American Diabetes Association is 39, putting it at the lower end of the GI.

This variability underscores the need for individuals, particularly those with diabetes or insulin resistance, to consider not just the carrot’s GI but also its preparation. By choosing the right preparation method, carrots can remain a healthy part of a balanced diet without causing undesirable spikes in blood sugar.

Top 10 Health Benefits of Carrots 
(For Diabetes & Everyone Else!)

Low Glycemic Index (GI): Carrots have a low GI, around 39, meaning they have a minimal impact on blood sugar levels when eaten in moderation. This makes them a safe choice for people with diabetes.

Rich in Fiber: The fiber in carrots slows down the absorption of sugar into the bloodstream, helping to regulate blood sugar levels.

Antioxidants: Carrots are high in antioxidants, such as beta-carotene, which can help reduce the risk of diabetes complications by combating oxidative stress.

Heart Health: The potassium and fiber in carrots support heart health by lowering blood pressure and cholesterol levels, important for people with diabetes who are at increased risk of heart disease.

Weight Management: Low in calories and high in fiber, carrots can help in weight management, a crucial aspect of managing diabetes.

Eye Health: Vitamin A and beta-carotene in carrots support good vision, preventing diabetes-related eye conditions like diabetic retinopathy.

Immune Function: Vitamin C and antioxidants in carrots support the immune system, helping to prevent infections and illnesses, which is particularly important for individuals with diabetes.

Skin Health: The nutrients in carrots can help improve skin health, reducing the risk of skin conditions, which people with diabetes may be more susceptible to due to poor circulation and blood sugar levels.

Digestive Health: The dietary fiber in carrots helps maintain a healthy digestive system, reducing the risk of constipation and promoting gut health.

Reduced Cancer Risk: Some studies suggest that the antioxidants in carrots may lower the risk of certain types of cancer, which is beneficial for everyone, including those with diabetes.

Nutritional Facts of Carrots

Carrots are an incredibly healthy vegetable to add to your diet!  They offer a wealth of vitamins, minerals, and fiber while being low in calories. Here’s a breakdown of the nutrition facts for a 100 gram serving of carrots.

Calories: Carrots are low in calories, with about 41 calories per 100 grams. This makes them a great option for snacking or adding to meals without significantly increasing calorie intake.

Protein: They contain about 0.9 grams of protein per 100 grams. While not a high-protein food, carrots do contribute to your daily protein intake.

Carbohydrates: Carrots have about 9.6 grams of carbohydrates per 100 grams. This includes both simple and complex carbohydrates, providing a good energy source.

Fiber: With about 2.8 grams of fiber per 100 grams, carrots are a good source of dietary fiber, which is important for digestive health.

Sugars: They contain about 4.7 grams of sugars per 100 grams. These are naturally occurring sugars, which are considered healthier than added sugars.

Fat: Carrots are very low in fat, with just 0.24 grams per 100 grams. This makes them a great addition to a low-fat diet.

Vitamin A: Carrots are renowned for their high vitamin A content, providing around 16706 IU (over 334% of the Daily Value), primarily in the form of beta-carotene. Vitamin A is crucial for maintaining good vision, immune function, and skin health.

Vitamin K: They offer about 13.2 mcg of vitamin K, which is about 11% of the Daily Value. Vitamin K plays a key role in blood clotting and bone health.

Vitamin C: Carrots contain about 5.9 mg of vitamin C, contributing to about 10% of the Daily Value. Vitamin C is important for the growth and repair of tissues in all parts of your body and is an antioxidant that blocks some of the damage caused by free radicals.

Potassium: With 320 mg of potassium per 100 grams, carrots help support heart health by maintaining a healthy blood pressure. Potassium is an essential mineral that is good for your nerves and muscles.

Calcium: They provide about 33 mg of calcium per 100 grams. While not a high source, calcium is vital for bone health and the proper function of your heart, muscles, and nerves.

The fiber content in carrots not only aids in digestion and promotes bowel regularity but also plays a role in blood sugar management. By slowing down the absorption of sugar into the bloodstream, the fiber in carrots helps prevent sudden spikes in blood sugar levels.  This helps not just individuals with diabetes, but also anyone looking to better manage energy and glucose levels.

Carrots and Diabetes

Carrots, with their low GI, are perfectly healthy for people with diabetes. Their fiber content is particularly beneficial, as it slows the digestion and absorption of carbohydrates, helping to prevent spikes in blood sugar levels. 

The impact of carrots on blood sugar levels, particularly in the context of raising blood sugar, depends on several factors including the individual’s metabolism, current blood sugar levels, and how much they consume. 

For most people, eating carrots in moderation is unlikely to cause a significant spike in blood sugar levels. The exact amount that would cause a noticeable increase in blood sugar levels can vary greatly from person to person.

In general, consuming carrots as part of a balanced diet, where they are eaten alongside foods with protein and healthy fats, can help mitigate rapid increases in blood sugar. For someone looking to manage their blood sugar levels effectively, it’s not just about how many carrots or any single food they eat, but rather how they fit into the overall dietary pattern.

Carrots and Blood Sugar Levels

Carrots have a low GI, which means they have a minimal impact on blood sugar levels. This characteristic makes them a great choice for individuals looking to manage their glucose levels, including those with diabetes. 

The fiber in carrots plays a crucial role in this process, as it slows the absorption of sugar into the bloodstream, preventing sudden spikes in blood sugar.  Fiber is always the number 1 thing to add in managing those spikes.  

Despite their sweet taste, the natural sugars in carrots are balanced by their fiber content. This balance is key to their low GI value and their ability to contribute to stable blood sugar levels when eaten as part of a balanced diet. 

For people monitoring their blood sugar, incorporating carrots can be a smart way to add variety and nutrition without compromising glycemic control.

Eating carrots in moderation and as part of a mixed meal can further optimize their benefits. Pairing carrots with proteins or healthy fats can help minimize their impact on blood sugar and enhance satiety, making them a versatile and healthy choice for maintaining balanced blood sugar levels.

Carrots’ Role in Weight Loss

Carrots are an excellent addition to a weight loss diet due to their low calorie content and high fiber. This combination helps increase feelings of fullness, reducing overall calorie intake in subsequent meals. The fiber in carrots not only aids in digestion but also slows down the absorption of nutrients, contributing to longer periods of satiety and less frequent hunger pangs.

The presence of vitamin A in carrots has also been linked to the regulation of fat cells and the reduction of abdominal obesity. Research suggests that certain forms of vitamin A can influence fat storage and fat cell growth, potentially aiding in weight management efforts. People with low vitamin A stores tended to have higher levels of fat.

Including carrots in your diet can therefore support weight loss goals by providing essential nutrients while helping to control appetite and reduce calorie intake.

Incorporating carrots into meals and snacks is a smart strategy for anyone looking to lose weight. Their versatility allows them to be easily added to a variety of dishes, ensuring that you can enjoy their health benefits without compromising on taste or dietary preferences.

Carrots and Allergies

While carrot allergies are rare, some individuals may experience allergic reactions to this vegetable. Symptoms can range from mild, such as itching or tingling in the mouth, to more severe reactions like anaphylaxis. Cooking carrots may reduce allergenic proteins, potentially decreasing the likelihood of a reaction for some people.

If you suspect an allergy to carrots, it’s important to consult a healthcare professional for proper diagnosis and management advice. For those with sensitivities, identifying and avoiding trigger foods is key to managing symptoms. However, many can still enjoy cooked carrots without adverse effects, depending on individual sensitivities.

Understanding your body’s response to carrots is crucial for incorporating them into your diet safely. Whether you can enjoy them raw or need to stick to cooked versions, carrots can still be a part of a healthy and balanced diet with the right precautions.

Final Thoughts

Carrots, with their vibrant color and sweet taste, are more than just a staple vegetable. They offer a multitude of health benefits, from supporting vision and skin health to aiding in weight management and blood sugar regulation. 

Their low GI makes them a safe and nutritious choice for nearly everyone, including those with diabetes, highlighting their role in a balanced and healthy diet.

Incorporating carrots into your meals can be a simple yet effective way to enhance nutritional intake without compromising taste or health goals. Whether enjoyed raw, steamed, or as part of a variety of dishes, carrots provide essential nutrients while keeping calorie counts low and satisfaction high.

While carrots are beneficial, they are just one part of a diverse and balanced diet. For personalized dietary advice, especially if managing a health condition like diabetes, consulting with a healthcare provider or dietitian is always recommended. 

Let carrots be a colorful and nutritious addition to your plate, contributing to your overall well-being and health.

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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: Scallions... The Unsung Heroes in the World of Onions

The onion is a most amazing staple in our daily lives... Just think about how many of your dishes incorporate this very simple, yet intriguing vegetable. The three basic types of onions are:

The Yellow Onion

The Red Onion

The White Onion

As much as I love these guys in all their applications... raw, cooked, boiled, sauteed, deep fried, baked, chopped, sliced, minced, cut in slices, slivers or rings and a myriad of other ways to use this great vegetable.... I have to say that the following little beauties are my favorite....

Ladies and gentlemen..... I give you....

The Scallion

or simply the green onion as scallions are known in many circles.

Why is this one my favorite? Simple. The scallion is the onion that is re-usable! 

"What the heck is he talking about... RE-USABLE?!?!?!?!?"

I asked my friend Sunny from Life in Rehab the same thing when she told me to stick the end of my store-bought scallions into some dirt instead of tossing them in the trash... 

Well... good, trusting friend that I am, I followed her advice on February 24, 2014.

A little water... some sun in the living room window.... 

and 11 days later we had THIS!

You just HAVE to love Mother Nature! LOL Not bad for free, right? The best part is they will keep producing for months. If you have a regular garden or even a container garden, you can grow scallions pretty much year-round at minimal cost. 

Thanks again, Sunny!

Now, if y'all want to delve into the history and varied uses of the onion, I highly

recommend visiting The National Onion Association. They'll even

tell you what to do so you don't cry during prep... ;-)

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

Blessed be… and happy cooking!

                                                            Chef Michael R

Weekend Ramble: The Importance of Brining

The Importance of Brining Steak

By Chef John… in a previous life ;-)

“There are three different types of brines in the culinary world. The one most commonly understood is actually called a "Gradient Brine" in which a quantity of salt, usually 5% by weight, is dissolved in a quantity of liquid, usually water but sometimes cola (in the case of pork) or a mixture of water and juice.

Dry rubs are also a brine as, when steaks are salted and allowed to rest before being placed upon the coals, the salt will draw juices out of the steak and onto the surface. Those surfacing juices mix with the salted outer coating and are reabsorbed by the meat, carrying with them whatever additional seasoning the rub contains (garlic, brown sugar, herbs, ground coffee, etc.). Not only do dry rubs diffuse flavoring compounds deep into the steak's interior, they also relax the protein fibers within the steak, helping to create a more tender product.

Salt's chemical name is Sodium Chloride. When dissolved in water, salt breaks apart into a positively charged sodium ion and a negatively charged chloride ion. The chloride ions begin to immediately bond themselves to the protein fibers within the steak. As the population of negative chloride ions increases, they begin to repel one another in the same way magnets will repel one another when aligned to the same poles.

This repelling force separates protein fibers apart from one another, establishing larger space between them. The growing space between protein fibers makes room for larger flavoring compounds to bury their way more deeply into the meat's interior.

In the case of Gradient Brines, this is why a turkey or whatever will absorb more water than it would if submerged in pure water without added salt. Added water makes for a more moist bird, and the separation of protein fibers due to negative chloride ions make for a more tender meat.

By coating your steaks with a dry rub and allowing them to rest in that rub for an hour or more before placing them on the grill, you will be assured a far more flavorful and tender steak dinner.”

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Finally… let’s talk chicken since I have made chicken breast my go-to meat after realizing just how much red meats mess with my diabetic system. The first time I found a chicken recipe that called for brining I was, of course, skeptical. Well….. SURPRISE!!!

A simple salt brine made whole baked chicken breasts a culinary joy of juicy goodness. I now brine all white meat chicken for about an hour, regardless of the recipe. Dry chicken is now a thing of the past. 😊

One dish I brine regularly is Homemade Chicken Breast Coldcuts. You can use the recipe as is or serve the breasts whole as a dinner protein. Either way, I assure you juicy goodness!

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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: Zero Net Carb Products - Are they marketing a lie?

Recently I came across a post where someone was raving about these great tortillas they found with "NO CARBS!!!" The thread that followed nearly whipped people into a frenzy of must-have-these tortillas as they thought they were going to be able to have as many tacos as they'd like without spiking their sugar.

Skeptic that I am and having grown up being taught to always look a gift horse in the mouth, I found myself scouring the internet for truths. What follows is an article I found on WebMD.com that examines this contrary notion in depth.

When a Carb's Not a Carb: The Net Carb Debate

Will counting net carbs help or hurt weight loss efforts?

When is a carb not a carb? That's the question many carb-conscious dieters are facing as they struggle to keep their carb counts within the strict limits recommended by Atkins and other low-carb diets.

In an effort to cash in on the low-carb craze, food manufacturers have invented a new category of carbohydrates known as "net carbs," which promises to let dieters eat the sweet and creamy foods they crave without suffering the carb consequences.

But the problem is that there is no legal definition of the "net," "active," or "impact" carbs popping up on food labels and advertisements. The only carbohydrate information regulated by the FDA is provided in the Nutrition Facts label, which lists total carbohydrates and breaks them down into dietary fiber and sugars.

Any information or claims about carbohydrate content that appear outside that box have not been evaluated by the FDA.

"These terms have been made up by food companies," says Wahida Karmally, DrPH, RD, director of nutrition at the Irving Center for Clinical Research at Columbia University. "It's a way for the manufacturers of these products to draw attention to them and make them look appealing by saying, 'Look, you can eat all these carbs, but you're really not impacting your health, so to speak.'"

Although the number of products touting "net carbs" continues to grow, nutrition experts say the science behind these claims is fuzzy, and it's unclear whether counting net carbs will help or hurt weight loss efforts.

What's in a Net Carb?

The concept of net carbs is based on the principle that not all carbohydrates affect the body in the same manner.

Some carbohydrates, like simple or refined starches and sugars, are absorbed rapidly and have a high glycemic index, meaning they cause blood sugar levels to quickly rise after eating. Excess simple carbohydrates are stored in the body as fat. Examples of these include potatoes, white bread, white rice, and sweets.

Other carbohydrates, such as the fiber found in whole grains, fruits, and vegetables, move slowly through the digestive system, and much of it isn't digested at all (insoluble fiber).

Also in this category of largely indigestible carbohydrates are sugar alcohols, such as mannitol, sorbitol, xylitol, and other polyols, which are modified alcohol molecules that resemble sugar. These substances are commonly used as artificial sweeteners.

In calculating net carbs, most manufacturers take the total number of carbohydrates a product contains and subtract fiber and sugar alcohols because these types of carbohydrates are thought to have a minimal impact on blood sugar levels.

For example, the label on PowerBar's new double chocolate flavor "ProteinPlus Carb Select" bar says it has "2 grams of impact carbohydrates." The Nutrition Facts label on the product says it has 30 grams of total carbohydrates.

Just below the nutrition facts box, the "impact carb facts" box provided by the manufacturer explains, "Fiber and sugar alcohols have a minimal effect on blood sugar. For those watching their carb intake, count 2 grams." That's 30 grams minus the bar's 27 grams of sugar alcohols and 1 gram of fiber.

The Skinny on Sugar Alcohols

But researchers say the impact of sugar alcohols on blood sugar levels and the body is not fully understood, and they may also cause problems in some people.

"There are some sugar alcohols that can raise your blood sugar," says Karmally. "Certain sugar alcohols do have a higher glycemic index, and they still are not counted as carbohydrates by these companies."

"When you tell a person 'net carbs' or 'impact carbs,' it's very confusing," says Karmally. "A person with diabetes may think, 'It's fine for me to have as much as I want.'"

People with diabetes are advised to closely monitor their intake of carbohydrates because their bodies can't produce enough insulin to keep blood sugar levels within a safe range.

"I think we should not misguide people and make them aware that these sugar alcohols also contribute calories," says Karmally. "Too much of them can actually have a bad effect, and some of them can also have a laxative effect."

Although sugar alcohols have been used in small amounts in items like chewing gums for years, researchers say little is known about the long-term effects of consuming large amounts of these substances.

Registered dietitian Jackie Berning, PhD, says she steers her patients against products containing sugar alcohols for those reasons.

"I just don't know how they're going to react. We've never put that much in," says Berning, an associate professor of nutrition at the University of Colorado at Colorado Springs. "Some are going to get diarrhea, and some are going to have gastrointestinal problems."

Calories vs. Carbohydrates

Berning says the larger issue she has with products that tout a low "net carb" count is that they also often contain a lot of calories.

"It's my guess that most people are restricting carbohydrates because they want to lose weight," Berning tells WebMD.

"The point I think they're missing is that you may have 2 net carbs in this bar but you've also got 260 calories," she says referring to double chocolate Powerbar. "I don't care that it's only 2 net carbs. The thing is, have you done enough exercise, have you balanced the rest of your diet to put in 260 calories in that bar -- whether it has 30 grams of carbohydrates or 2?"

Rather than focus on what she calls "the little c" of carbohydrates, Berning says people interested in weight loss should focus on the "big C"-- calories.

Karmally agrees and says terms like net carbs shouldn't trick dieters into thinking, "This is a free lunch, and I can have as much as I want," just because a food company says the impact or net carbs are only so much.

"You lose track of the fact that foods have calories, and what has impact on weight management is the number of calories you consume and the amount of exercise you do," says Karmally.

Earlier this year, the FDA's Obesity Working Group also advocated a simple "calories count" approach to battling obesity and helping people make healthy food choices.

"Our report concludes that there is no substitute for the simple formula that 'calories in must equal calories out' in order to control weight," says FDA Acting Commissioner Lester Crawford in a news release announcing the report.

In addition, the report recommended that the FDA respond to requests to define terms such as "low," "reduced," and "free" carbohydrates as well as provide guidance on use of the term "net carbs." Several industry and consumer groups as well as food manufacturers have petitioned the FDA to set official "low carb" levels as well as take action on "net carb" claims.

Until the agency takes action on the carbohydrate claim issue, experts say carb counters are probably better off eating foods that are naturally low in refined carbohydrates, such as fruits and vegetables, rather than highly processed foods like snack bars, pastas, and sweets that have had their natural carbohydrates stripped away.

"Whole foods, like whole grains, fruits, and vegetables, should be the foundation of diet," says Karmally. "Because if you miss out on these foods, then you end up missing out on a whole bunch of nutrients and antioxidants that have a potential benefit on reducing the incidence of chronic, degenerative diseases."

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

Blessed be… and happy cooking!

                                                            Chef Michael R