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

Weekend Ramble: The Evolution of Good Recipes

Not every recipe you find on my blog is my own creation. Like every other chef and cook, I peruse the internet for fun ideas. Sometimes I will come across a really fine dish and won't change a thing about it. Those recipes give credit to the original chef. Most of the time, though, recipes from others will need tweaking in order to make them our own. In those instances I will still acknowledge that the recipe was "adapted" or I was "inspired by" the original creator. 

Chef Jacques Pepin even encourages us to use his work as a mere starting block and not be afraid to change things up in order to allow our own flavor pallet to shine. I'm sure he is proud of his creations, as he very well should be, but the recipe, he insists, is not so much about the individual chef, but rather about the food itself. We all have different taste buds, so modifying any given recipe to your own liking should be the norm.

Be that as it may, I still do my best to give credit where credit is due.

Now let's get into the actual evolution of any given recipe, be it original or adapted. I never try to "remember" things I want to change on any given recipe... ;-) After countless times of forgetting, I have found that putting things in writing actually works! LOL To that end, after making a new dish for the first time, Carolyn and I kick around the recipe after the meal for needed modifications. Changes are then made in my recipe file online, usually in a different color so they're easily identified the next time I make the dish. We'll do this same process as often as it takes to get the recipe just right... for us. ;-)

In a nutshell... never be afraid to make a dish your own, even if you got the recipe at hand from a famous chef. Chef Pepin insists that recipes are not about the cook, but rather the cooking. Nice... right? :-)

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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: "The Health-Food Diner" by Maya Angelou

 

No sprouted wheat and soya shoots
And Brussels in a cake,
Carrot straw and spinach raw,
(Today, I need a steak).

Not thick brown rice and rice pilaw
Or mushrooms creamed on toast,
Turnips mashed and parsnips hashed,
(I'm dreaming of a roast).

Health-food folks around the world
Are thinned by anxious zeal,
They look for help in seafood kelp
(I count on breaded veal).

No smoking signs, raw mustard greens,
Zucchini by the ton,
Uncooked kale and bodies frail
Are sure to make me run

to

Loins of pork and chicken thighs
And standing rib, so prime,
Pork chops brown and fresh ground round
(I crave them all the time).

Irish stews and boiled corned beef
and hot dogs by the scores,
or any place that saves a space
For smoking carnivores.

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I came across this poem and thought... wow... this so true for much of the world these days. Food choices have become very personal. They can be disease related, weight related or simply driven by a belief system of personal choice.

I'm a diabetic who loves food. I will readily admit... I love foods that are bad for me, and I choose to not eat them. It's a rational choice and decision that I must make every day. 

That daily choice is what keeps me alive and moderately healthy. I've now outlived my father by 15 years and love that I get to spend time with my adult sons because of choices I've made.

I created this blog to help diabetics understand that our disease is not the end of the world. We can live well with our disease if we take the time to understand its components. I'm no medical doctor, but I understand glycemic indexes and glycemic loads. I do my best to create dishes that follow my knowledge. Will they always be perfect for a diabetic? No. Will they steer diabetics in the right direction? Almost always.

I'm also a heart patient with three cardiac stents. My cardiologist and my very smart wife convinced me to give up most red meats because of what they do to my system. My blog still features red meat dishes...why? Well, because not everyone is a heart patient and not everyone's system goes into a tailspin when they eat red meat. By the way, I still eat red meat once or twice a month under cardiologist "orders". :-)

My goal for the last decade has been to create good, healthy dishes for all with a lean toward helping fellow diabetics the most.

Thank you to all of you who have expressed appreciation and understanding regarding my handling of a culinary love for excellent food, even if it is somewhat bridled by a disease that affects roughly 1/3 of the population.

Let's cook... let's eat... let's love the world of food!

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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: The Onion... Backbone of Countless Culinary Adventures

Everybody loves onions, right?

Damn skippy we do!!!

Red, yellow, white, green... a staple in every good kitchen...

always on hand to be... quartered, diced, chopped or minced!

My guess is that you all have your own tried and true

techniques and knife skills, but check out Chef Billy Parisi.

He explains the different cuts beautifully!

CLICK HERE

to learn six proper techniques.

Chef Helen Rennie prefers a slightly different method

that doesn't require a parallel cut.

CLICK HERE

to see her methods in action.

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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: Best & Worst Seafood Dishes for Your Health

 Another great compilation from WebMD.

Best & Worst Seafood Dishes for Your Health
Medically Reviewed by Poonam Sachdev on August 30, 2023

What Makes the Difference?

You’ll want to consider what’s in the dish, how it was cooked, freshness, and the type of fish. There are lots of good choices, but some are better than others. You’ll want to limit cream, oil, salt, “bad” fats, and mercury. Do you know what’s in your seafood entree?  

 

Best: Salmon

It’s a nutritional darling that you’ll see on many U.S. menus. It’s high in healthy omega-3 fatty acids. And as a canned fish, it generally has less mercury than tuna. Wild salmon caught in Alaska is a good source, whether fresh or canned. Because fatty fish like salmon can have more of banned chemicals called PCBs, it helps if you cut away or drain extra fat, skin, and darker meat.

Worst: Fish and Chips

The fact that everything in this dish is deep-fried is not a good start. The tartar sauce and ketchup often served with it add even more fat, sugar, and calories. If you bake the fish (try it with a cornflake crust for a crunch) and potatoes, you can control the amount of oil. A simple lemon wedge is a low-calorie way to add flavor.

Have Sparingly: Broiled Swordfish

No matter how it’s caught or how you cook it, swordfish is likely to have high levels of mercury. It’s not a big deal to eat once in a while, but too much can damage your brain and kidneys. If you’re pregnant, that may hurt the baby or cause a miscarriage. Infants, the elderly, and those who have weak immune systems may be more sensitive to it. Shark, king mackerel, and tilefish from the Gulf of Mexico also have high levels of mercury.

Best: Shrimp Cocktail

It’s all about the sauce. The shrimp are usually steamed or boiled, which is pretty healthy. They’re high in protein, and low in fat and mercury. But the sauce, especially the classic bottled tomato-based type, can hide lots of sugar, sometimes listed as “high-fructose corn syrup.” So skip the dip, or make your own sugar-free version. You’ll find lots of recipes online.

Worst: New England Clam Chowder

Sure, it’s got clams, which give you protein. But this soup also has cream, butter, and salted pork. So you could get lots of calories, saturated fat, and sodium, which many people need to limit. Save this one for a special treat and try not to have too much. 

Best: Manhattan Clam Chowder

Instead of butter and cream, this chowder uses a base of tomatoes. That’s a really good start. Potatoes, carrots, and onions fill out the dish. It adds up to about 135 calories a cup with little saturated fat, compared with around 181 calories a cup for the same amount of New England clam chowder. Mercury is not usually a worry with “bivalve” shellfish like mussels, oysters, and clams. Be aware that ready-to-serve soup has an estimated 1000 mg of sodium in 1 cup.

Best: Salad With Anchovies

Because they’re small and don’t live that long, these fish are less likely to have mercury, PCBs, and other chemicals in their flesh. And they’re loaded with omega-3 fatty acids that your body needs to be at its best. Some packaged anchovies have a lot of salt, so check the label, especially if you have to watch your sodium. Look for white anchovies in vinegar -- “boquerones” in Spanish cuisine -- for a less-salty version.

Best: Canned Tuna

This lean fish gives you protein, and has some omega-3s. But tuna grow bigger than fish like sardines and anchovies, so they often have more mercury and other chemicals in their flesh. For lower mercury levels, look for the “canned light” kind. If you like albacore, look for products from the U.S. or Canada. If you’re watching your calories and fat, buy tuna packed in water instead of oil.

Best: Oysters

You’ll get protein and zinc, but it’s best to cook oysters, not eat them raw. That will help avoid food poisoning from bacteria like vibrio. This bacteria is more common in warmer months but can happen anytime. Hepatitis A can also be a risk with shellfish. Your oysters may be fine, but you can’t tell if it’s infected by how it looks and smells. Lemon juice, hot sauce, or alcohol won’t kill vibrio. Only thorough cooking can do that. 

Best: Baked Catfish

They may not be the prettiest fish to look at, but U.S. farm-raised catfish have a lot going for them. They’re low in mercury, eco-friendly, nutritious, and easy to find in grocery stores. You may want to check on the source, since some countries don’t have strict rules about fish farming. Fried catfish is a favorite for many, but frying adds lots of calories and fat. Bake it for a leaner dish. 

Best: Grilled Sardines

They’re usually canned, but you can sometimes get fresh ones at the market that are great when grilled whole. They’ve got plenty of omega-3s and not much mercury, because they’re small and short-lived. Plus, there really are lots of these fish in the sea, and they usually aren’t expensive. As with tuna, you can get them packed in water instead of oil.

Best: Ceviche

Made with raw fish, lime juice, and often potatoes and onions, this is a traditional dish from Latin America. The acid in the lime juice may seem to “cook” it because the flesh changes color. A week in the freezer at -4 F usually gets rid of parasites that could make you sick. But the size and type of fish also make a difference, so let a chef make your ceviche.

Have Sparingly: Sushi

It can be good for you, with lean protein, omega-3s, and not a lot of fat, sugar, and calories. But there are some drawbacks. Raw fish needs expert handling. Bacteria and parasites don’t get cooked away, but a good chef knows how to keep you safe.  And mercury in common sushi fish like ahi and bluefin tuna can start to add up if you eat too much.

If You’re Cooking

When you’re at the market, seafood shouldn’t smell fishy. And if you can see the fish’s eyes, they should be clear. If the bones are a problem, you can buy fillets. Experts recommend that you cook fish until it flakes easily with a fork. You can cook it many ways: roast, bake, grill, or steam, to name a few. There are many recipes to try, so cast a broad net!

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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: "When I cook, I am looking to..."

Have you ever thought about your cooking? ... I mean really thought about why you cook the way you do? What has shaped your style, your ingredients, your go-to flavors? Were you taught by Mom and Dad? Did you take some cooking classes or go to culinary school?

Well, regardless of background, we all have our individual style, and that's a really cool thing, isn't it? Just like the famous chefs out there, there are certain things about our cooking that define a dish as our own.

When I first started cooking (decades ago...ahem) it was all about spices... the notion being that the more spices you added, the better the dish would be. Over the years that did tone down some, but for the most part I have always been heavy handed on adding herbs and spices to my dishes. That is... until I retired and found I had the time to really get into flavors and more complex dishes.

A number of years ago I received as a gift my all-time favorite

cookbook, which is not really a cookbook at all. 

The Flavor Bible by Karen Page and Andrew Dornenburg is an outstanding compilation of food items organized alphabetically along with lists of complimenting flavors for each item. 

There are no recipes in the book... AT ALL. Just... flavors. The recipe is up to the cook to design... and I just love that! I really enjoy being in my kitchen with the book... imagining what the different flavor combos will produce. IT'S FUN!

Scattered throughout the book are little blurbs and quotes from some of the most famous chefs in the culinary field. One, in particular, caught my eye and made me think... Really? Huh! It was a notion so foreign to me that I was blown away by its simplicity. Chef Michael Anthony of Gramercy Tavern in New York City suddenly became my role model with this line:

"When I cook, I am looking to pull myself back from a dish

rather than add to a dish. I would rather a dish feel too

simple than too fussy. Sometimes, though, you need some

extra ingredients as long as they work dynamically."

With this kitchen creed as my guide, I have learned to focus on letting the main ingredient of a dish shine rather than hiding it with spices and cover-up flavors. It's very similar to the art of sushi, where the VERY subtle differences from fish to fish can only be fully appreciated if the base flavor of the fish itself remains the focus at hand.

Stepping back from a dish is often not easy, but with practice it will actually change the abilities of a pallet. Subtle flavor differences become wow factors, and flavor levels within a given dish? Well let's just say it's a whole new world!

Just so you can see I'm serious about Chef Michael Anthony's creed... here it is as seen every day in my kitchen!

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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: Awwwwww....... NUTS! :-)

Nuts... they're a really good snack for us diabetics. Just don't do anything honey roasted, sugared or chocolate covered. This article found on  EVERYDAY HEALTH features the top three nuts and digs into the benefits of each. I especially like pistachios for logistical reasons. Having to shell them takes up time, so over snack time you'll consume less. :-) Hopefully...

Almonds, Walnuts, or Pistachios: Which Is the Healthiest Nut?

By Kelly Kennedy, RDN

Medically Reviewed by Lynn Grieger, RDN, CDCES on July 20, 2023

All nuts have dietary benefits like fiber, plant-based protein, and healthy fat, but is one kind nutritionally superior? See what experts say. All nuts are part of a healthy diet, but some of the nutritional differences may surprise you.

Nuts are a health food that’s often overlooked, despite being a staple of the human diet since hunter-gatherer days. Nuts have been shown to improve overall health when eaten regularly, according to the Cleveland Clinic, and they appear to reduce the risk of several chronic diseases. A study published in Nutrition, Metabolism, and Cardiovascular Diseases in July 2022 found that participants who ate nuts, especially walnuts, had better health markers, including lower BMI and waist circumference, and lower blood pressure, triglycerides, and fasting blood sugar.

A diet that includes nuts may lower heart disease risk by reducing inflammation, improving arterial health, and decreasing the risk of blood clots, which can cause both heart attacks and stroke, according to Mayo Clinic.

Despite these benefits, fewer than one-third of Americans consume nuts regularly, the Cleveland Clinic notes. Calories may be one concern — with their combination of fiber, plant-based protein, and fat, nuts make a filling and nutrient-dense snack, past research found. Ounce for ounce, nuts are a richer source of fat than many other foods, but the types of fats they contain are heart-healthy, and by keeping portions in check, you can easily enjoy nuts daily without going overboard on calories.

Of course, what you’ll find in snack mixes on store shelves can be a far cry from what grows on trees. Nuts are often roasted with added fat or seasoned with added salt and sugar. You’ll get the best nutritional bang for your buck by opting for raw nuts (aka those in their purest form).

With so many varieties to choose from, how do you know which type of nut is best for you? Nutritional choices can be complicated, especially when the foods you’re choosing among seem so similar. Here is a breakdown of what the available research has to say about the pros and cons of three common types of nuts.

Almonds

Almonds are the highest in fiber of the three, and contain the most vitamin E, magnesium, and calcium per serving. You’ll also get a healthy dose of phosphorus and potassium — all nutrients that aid cell growth, energy production, and immune function, notes the Cleveland Clinic. Additionally, almonds contain antioxidants. A study in the January 2023 Frontiers in Nutrition even indicates that almonds may improve muscle recovery post–sweat session. Consider adding almonds to your next salad or enjoying almond butter in place of your usual nut butter.

Walnuts

At first glance, walnuts are lower in protein and fiber and higher in calories than the two other varieties, which may make them seem like a bad choice. But it’s their fat that makes walnuts a standout. You’ll find 2.57 grams (g) of omega-3 fats per 1 oz serving of walnuts, exceeding the minimum amount recommended by the National Institutes of Health.

In fact, walnuts are one of the best plant-based sources of omega-3 fatty acids, a nutrient that has been linked to heart and brain health, according to the Cleveland Clinic.

That fact may explain why research has found these nuts in particular to be so proficient at staving off cognitive decline, boosting mood, and protecting cardiovascular health. For instance, walnuts were found to improve brain health, possibly by decreasing inflammation and oxidative stress in the body, as a study published in Nutrients in February 2020 found. Another small study, published in the same journal in November 2022, noted that regular consumption of walnuts may decrease stress, improve mood, and boost gut microbiome diversity in women (there were not enough male participants to reach statistical significance). There’s also evidence that eating walnuts may help to lower bad LDL cholesterol, triglycerides, and heart disease risk, as Harvard Health Publishing points out.

As a bonus, walnuts are the lowest in carbohydrates of these three types of nuts at only 2 g net carbohydrates (total carbs minus fiber) per serving. This makes them the best fit for those following the ketogenic diet. Try them in tacos, on salads, or in trail mix.

Pistachios

If you like to enjoy more than a handful, pistachios may be the pick for you. They’re lower in calories than almonds or walnuts, but still give you a decent serving, and if you shell them yourself, that'll slow you down, which was shown in a study published in the February 2018 BMJ Open to aid weight loss. In comparison to other nuts, pistachios are lower in calories and fat and higher in heart-healthy unsaturated fats, potassium, and plant-based compounds that can improve overall health and decrease inflammation in the body, a previous review noted. Similarly, a study out of Cornell University found that pistachios were a higher source of antioxidants than blueberries, pomegranates, cherries, and beets. Some laboratory and animal studies have shown that antioxidants in the diet protect against the kind of free radical damage that is associated with cancer, according to the National Cancer Institute. Use pistachios to add a crunch to oatmeal, a salad, or tabbouleh.

Which Nut Is Healthiest?

No matter how you crack them, nuts are a healthy addition to any diet. As a concentrated source of healthy fats, vitamins, minerals, and antioxidants, nuts have long been linked to a lower mortality risk, improved heart and brain health, and even a lower risk of type 2 diabetes. In short, nuts can have health benefits for anyone who does not suffer from a nut allergy. Still wondering what the best choice is?

It depends on your personal health goals. If your goal is to improve immune function or boost bone or digestive health, opt for almonds. Following the keto diet or hoping for better heart or brain health or a little mood boost? Walnuts should be your nut of choice. For those looking to lose weight or for the biggest antioxidant boost, reach for pistachios.

While each nut offers a slightly different nutritional profile, they are all healthy in their own way. As they say, variety is the spice of life, and by mixing things up in your nut routine, you’ll be getting the most nutritional bang for your bite and more of the benefits mentioned above!

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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: 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