Have a great week,
everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R
Welcome to some great recipes for anyone looking to eat healthy and still have fun with food and flavors!
Have a great week,
everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R
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.Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R
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!
---------------------------------------------------------------------
Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R
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 decade? 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
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:
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.
--------------------------------------------------------------------
Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R
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.
--------------------------------------------------------------------------------------------------------------------
Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R
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
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. :-)
Blessed be... and happy cooking!
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.
-------------------------------------------------------------------
Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R
Diabetes can lead to serious health problems if left untreated. Currently, over 30 million Americans suffer from either type 1 diabetes or type 2 diabetes. Another 84 million have what’s called prediabetes, meaning that, without treatment or preventative measures, they will develop type 2 diabetes within the next five years. So, while it’s a good idea for all of us to ensure we aren’t going overboard with simple carbs or sugar, those living with diabetes must take it very seriously.
According to the American Heart Association, the risk of
death from life-threatening strokes or heart disease for diabetics is two to
four times greater than someone without the condition. If the condition isn’t
managed properly, not only can these odds increase, but the odds of
complications from other diabetes-related health issues, like nerve damage or
kidney disease, can increase as well.
That’s why it’s so important for diabetics to not only avoid
overeating, but to be aware of which foods are best for their conditions. But,
by staying mindful and following advice from a physician, many diabetics can
live largely unaffected by the side-effects of the disorder. So, if you or
someone you know is a diabetic looking for food options, you’ve come to the
right place. Here are 30 of the absolute best foods for diabetics to make a
part of their diet.
Disclaimer: The information in this content is for general informational purposes only, not a substitute for professional medical advice. Always consult your doctor before making any changes to your lifestyle.
Eggs
Eggs are great for controlling hunger levels, as they can
keep you full for hours. Regular consumption of eggs can also help your heart
health in a myriad of ways, like increasing your HDL (or “good” cholesterol)
and decreasing inflammation.
They’re great for diabetics due to their ability to improve
insulin sensitivity. Be sure to eat the yolk, however. Most of the healthy
nutrients come from the yolk rather than the white of the egg.
Dark Chocolate
Not many people would expect chocolate to show up on a list
like this, but it’s earned its spot. Dark chocolate that’s 70% or more cacao
can provide a sweet treat without increasing your blood sugar.
For that reason, be sure to check the label and nutritional
value before you snack. Some brands may also have added sugars to look out for.
Cacao is also full of antioxidants, which help combat inflammation.
Blueberries
Blueberries are a great way to satisfy a sweet tooth in a
healthy way, especially for diabetics. Blueberries are rich in anthocyanins, a
type of antioxidant—it’s actually what gives them their blue color.
They also contain flavonoids, which benefit
heart health among other things. Additionally, their high fiber content
makes them a perfect snack for diabetics.
Tomatoes
Tomatoes are a great source of vitamin C and vitamin A. They
provide powerful antioxidants and can decrease the risk of heart disease
according to a 2013 report. Both raw and cooked tomatoes can provide health
benefits, though cooked tomatoes are shown to provide more.
A study in 2011 by the International Journal of Food
Sciences and Nutrition found that eating two medium tomatoes a day can
reduce blood pressure and reduce the cardiovascular risk that's associated with
type 2 diabetes.
Apples
Apples are an excellent source of nutrition, but especially
for diabetics. In one study conducted by the Harvard School of Public Health,
the diets of 200,000 people were analyzed closely, and the results were
surprising.
Those who reported eating five or more apples each week had
a 23% lower risk of developing type 2 diabetes when compared to those who
didn’t eat any apples. They’re also rich in fiber, which slows down the
absorption of carbs and improves blood sugar control.
Bell Peppers
Bell peppers are an excellent addition to any diabetic’s
diet for several reasons. They’re low in calories, which helps with maintaining
a healthy weight—a very important factor for diabetes.
Bell peppers also contain phytochemicals which can act as
powerful antioxidants. On top of this, these peppers contain anthocyanins which
can effectively slow the digestion of carbohydrates and lipids, helping control
blood glucose levels.
Wild Salmon
Salmon won’t raise your blood sugar levels, but it will provide a healthy source of protein and omega 3 fatty acids that can lessen the risk of stroke or heart disease—two things of which diabetics already have an increased risk.
This low-carb meat is also extremely versatile and can be
served grilled, baked, or poached, leaving anyone craving salmon with a lot of
options. Other fatty fish that are healthy for diabetics are sardines,
mackerel, anchovies, and herring.
Garlic
One clove of raw garlic contains one gram of carbs and only four calories. Across multiple studies, garlic has been shown to reduce LDL (or “bad” cholesterol), blood sugar, and inflammation in those suffering from type 2 diabetes.
It’s also possibly useful in lowering blood pressure.
One study in the Natural Medicine Journal showed that those who
ate aged garlic over the course of 12 weeks averaged a 10-point drop in
blood pressure.
Strawberries
Strawberries provide more nutrients than almost any other fruit. They’re high in anthocyanins, the antioxidants that give them their color. That means that these tasty fruits can reduce insulin and cholesterol levels after a meal.
A one-cup serving of strawberries is all you need for your
recommended daily intake of vitamin C, providing even more anti-inflammatory
benefits. Since strawberries are also lower on the glycemic index compared to
other fruits, it can make a great snack.
Red Onion
Onions, specifically red ones, are a great addition to any
burger, sandwich, or salad, because they’re higher in antioxidants than yellow
or white onions. They’re great for heart health as well, as they’re a
reliable source of fiber, folate, and potassium.
Onions are high in flavonoids, which has made them a point
of interest in studying cancer and cardiovascular diseases, as well as chronic
illnesses such as asthma. Next time you’re making food or eating a salad, throw
in a red onion!
Lentils
Lentils are high in a type of carb that the body leaves
effectively undigested, called resistant starch. This means that lentils have a
minimal effect on your blood sugar.
In addition to that, it also means the lentils can feed
the healthy bacteria that lie in the bottom of your digestive tract, improving
the overall health of your digestive system. For those that aren’t a fan of
meats, lentils are the highest level of protein than any other vegetable.
Carrots
Carrots are classified as non-starchy vegetables because
they aren’t rich in carbohydrates. The American Diabetes Association calls a
serving of five baby carrots “free food” that doesn’t need to be counted for in
a meal plan.
Carrots contain beta-carotene as well, which has been shown
in at least one study to help lower the risk of developing type 2 diabetes in a
sample size of those with a genetic predisposition to developing it. The sweet
flavor could help scratch that itch without raising glucose levels. If you can,
stick to raw carrots as the glycemic index rises considerably when cooked.
Oatmeal
Oatmeal has been heralded as a healthy option for a long
time. It was actually the first food to have a specific health claim that was
approved by the Food and Drug Administration (FDA). Oatmeal is a great
alternative to other starchy breakfast options, like sweeter cereals, due to
its high-fiber content.
This richness in fiber allows you to feel full for longer
after eating a bowl of oatmeal. Oatmeal also has the highest percentage of
soluble fiber than any other grain, which is important in lowering “bad” LDL
cholesterol.
Asparagus
Asparagus is a delicious vegetable that’s low in carbs and
calories while high in fiber. Preliminary research has also suggested that
asparagus can help increase the production of insulin and help regulate blood
sugar levels in those with diabetes.
An article in the British Medical Journal also
showed that asparagus triggered an 81% increase in glucose uptake. Talk about a
superfood! Asparagus is also high in glutathione, an antioxidant which combats
the effects of cancer, diabetes, and heart disease.
Greek Yogurt
The combination of protein and carbohydrates can leave a
person feeling comfortably full, and controlling hunger levels is important for
a person with diabetes. That’s why Greek yogurt is a perfect meal choice for a
diabetic, because it delivers plenty of both.
Still, it contains fewer carbs than traditional yogurt,
which helps to better control blood glucose levels. Be sure to read the label
before choosing a Greek yogurt. Some brands add much more sugar, which can
spike glucose levels unnecessarily high.
Cauliflower and Broccoli
Both cauliflower and broccoli are rich in sulforaphane.
Studies have shown that this compound can slow the production of glucose in
cells and also improve tolerance to glucose. Both factors make these perfect
for diabetes.
Both cauliflower and broccoli are versatile foods that can
fit into many meals, as they can be served raw, steamed, or roasted. Ground or
grated cauliflower can also serve as a low-carb substitute for refined white
rice.
Apple Cider Vinegar
Now this isn’t as tasty a treat as some of the items on this
list, but its health benefits make it perfect for diabetes. Studies have shown
that apple cider vinegar can lower fasting blood sugar levels and boost insulin
sensitivity.
When consumed along with a carbohydrate-rich meal, it can
reduce blood glucose response by as much as 20%. A simple way to incorporate
apple cider vinegar into your diet is by mixing one tablespoon in a glass of
water each day, drinking it, and working your way up to two tablespoons at the
most.
Beans
Even the American Diabetes Association suggestions that
people with diabetes consume dried beans or no-sodium canned beans. Heck, it’s
good for everyone. Beans are low on the glycemic, which helps manage blood
sugar levels. In fact, beans do this better than many other starchy foods you
can eat.
Beans also have a good amount of protein and fiber. There
aren’t any beans that are truly off the menu, and each bean offers its own
nutrient profile. For example, black beans are higher in calories but have more
protein and fiber than lima beans. Studies also showed that navy and black
beans can improve gut health, according to the Journal of Nutritional
Biochemistry.
Flaxseed
Flaxseed can provide a great deal of health benefits.
Some of the insoluble fiber found in flaxseed is made of lignans, a
nutrient that can improve blood glucose control and reduce the risk of heart
disease.
Flaxseed is also full of viscous fiber that increases
feelings of fullness while increasing insulin sensitivity and overall gut
health. It’s important to note that flaxseeds can’t be absorbed whole, so they
must be ground before their health benefits can be enjoyed.
Turmeric
This spice is an amazing addition to any diabetic’s diet.
The active ingredient in turmeric is curcumin, which is known to reduce the
risk of heart disease while lowering blood sugar levels and inflammation.
Additionally, curcumin can benefit kidney health, which is
important since diabetes is one of the leading causes of kidney disease.
Curcumin isn’t something that’s absorbed easily—however eating turmeric with
black pepper will increase the overall absorption by twentyfold.
Kale
Another trendy superfood that’s actually worth all the
hubbub: kale. Like spinach, kale is associated with a reduced risk of type 2
diabetes. A study in BMJ showed that those who regularly eat leafy
green vegetables can be up to 14% less likely to develop type 2 diabetes than
their peers.
For those that suffer from inflammation, kale can also help
reduce inflammation when eaten regularly. A half-cup serving of kale has only
18 calories and four grams of carbs while delivering nearly every important
nutrient the body needs.
Hummus
Hummus is one of the best diabetic snacks a person can
choose. It uses diabetic-friendly complex cars, has protein, and even contains
monounsaturated fats, which can help lower LDL cholesterol levels. No wonder so
many people call hummus the “wonder dip.”
It is best to dip vegetables into hummus rather than
crackers (although a few crisps here and there won’t hurt you). Hummus comes in
a ton of flavors, so try them all to find the one you like most. Though
these are high in carbs, they have enough fiber and protein to both fill you up
and keep your blood glucose at a steady level. As a bonus, chickpeas are also
high in polyunsaturated fats like omega-3 fatty acids.
Quinoa
Any list like this would be incomplete without this trendy
superfood, as it’s called. Quinoa will both fill you up and help better
control your blood sugar due to its combination of protein and fiber.
Quinoa also has much more dietary fiber content compared to
other grains. This makes it a great choice instead of white rice. It's also
about the same as brown rice, so if you get bored, try a swap to quinoa!
Cinnamon
Not many people would suspect cinnamon of having a slew of
medical benefits, but it actually does. The American Journal of Clinical
Nutrition found that a teaspoon of cinnamon added to a largely starchy
meal, like oats, can help combat insulin spikes and stabilize blood glucose
levels.
The antioxidants in cinnamon, called polyphenols, have been
proven to improve your body’s ability to store fat and manage hunger by way of
improving insulin sensitivity. Speak to your doctor before starting to increase
your cinnamon dosage as cinnamon can interact with other medications.
Red Grapefruit
Ruby red grapefruits are much richer in antioxidants then
their white counterparts, thus making them the better choice, especially for
diabetics. Because of its high levels of vitamin C and soluble fiber, the
American Diabetes Association has put ruby red grapefruit on their list of
superfoods.
Studies have shown that these fruits can lower “bad” LDL
cholesterol levels and increase “good” HDL cholesterol levels. Speak to your
doctor before eating grapefruit as it can interact with some medications.
Chia Seeds
Being high in fiber but also low in digestible carbs is what
makes chia seeds such a great foot for diabetics. Nearly all the carbs in chia
seeds are fiber, which doesn’t increase blood glucose levels.
The fiber of these seeds can even lower blood sugar levels
by slowing the movement of food through the digestive tracts, thus slowing its
absorption. Chia seeds are also super high in omega-3 fatty acids, so don’t be
afraid to throw them in smoothies or breads!
Extra Virgin Olive Oil
Extra virgin olive oil is a great addition to any diet, but
a diabetic’s especially. Over 32 studies on the effects of different types
of fat on heart health were analyzed, and olive oil was the only one that was
shown to reduce the risk of heart disease.
Olive oil also contains polyphenols, which protect the
lining in your blood vessels and reduce inflammation. A study by the Sapienza
University in Rome also found that olive oil can lower LDL or "bad"
cholesterol.
Squash
Most vegetables are healthy in one way or another, but
squash is one of the healthiest. Studies in animals ingesting squash extract
showed reduced levels of both obesity and insulin levels.
The little amount of research done on humans with this
extract suggests that it could provide a tremendous reduction in blood sugar
levels. Like other vegetables, squash contains high levels of antioxidants.
Avocado
The popularity of these beloved superfoods has exploded in
recent years, and for good reason. Avocados are full of monounsaturated fat.
This type of fat, when substituted for saturated fats, can decrease a person’s
risk of heart disease and even a person’s likelihood of developing type 2
diabetes.
Avocados don't significantly impact blood sugar levels,
which makes this fantastic as many high-fiber foods still spike blood sugar
levels. Of course, guacamole is a great use of this fruit (yes, it’s
technically a fruit), but it's also perfect as a spread for sandwiches or as
part of a salad.
Chicken
While most nutritionists want us to eat fish all the time,
sometimes you get tired of the surf and need something from the turf. The next
best option? Chicken. Poultry, in general, is a fantastic choice. Typically,
chicken is very lean while offering plenty of protein. Not to mention, chicken
can be used in pretty much anything.
The National Institutes of Health list only turkey and
chicken in the “very lean” category as long as it's without the skin. The skin
has a lot of saturated fats. Cornish hens and quail are also two more types of
poultry that are great for anyone that has diabetes.
Cranberries
The antioxidants in cranberries may lower the risk of heart
disease by way of reducing “bad” LDL cholesterol, maintaining “good” HDL
cholesterol, and lowering a person’s blood pressure. Cranberries are also rich
in anthocyanins, which can reduce insulin levels and cholesterol after a meal.
Given the benefits of cranberries, it’s a wonder people
usually reserve them for the holidays. They’re great thrown in green beans or
eaten in salads. Just be careful as dried cranberries can have added sugars.
Shirataki Noodles
The konjac root is grown in Japan and processed into noodles
or rice call shirataki. Shirataki is high in glucomannan, a viscous fiber that
can lower blood sugar by slowing the passage of food through the digestive
tract and increase feelings of fullness.
These noodles have been shown to lower blood glucose
levels and reduce risk factors for heart disease in those with metabolic
syndrome and diabetes. They may not look like much, but you can’t beat a food
that’s so low in calories and carbs and is packed with fiber.
Mixed Nuts
Nuts can be fantastic for a person that has diabetes, but
the best options are walnuts, almonds, pistachios, and peanuts. Walnuts are the
best thanks to the heavy fiber content, but it also has alpha-lipoic acid
(ALA), which can help reduce inflammation (according to a study in Diabetes,
Obesity, & Metabolism). Almonds have 80 milligrams of magnesium, making
them a good source of the nutrient, according to the National Institute of
Health.
Pistachios showed in a Cleveland Clinic study that they can
improve blood sugar thanks to the monounsaturated fat content that can lower
LDL cholesterol. Finally, peanuts have a low glycemic load and can help control
blood sugar spikes (according to a study in the Journal of American
College of Nutrition). Just be sure to go easy on the dried fruits in the trail
mix set, as they can be high in sugar.
-------------------------------------------------------------
Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R