(NAPSI)-Those who get cravings for starchy comfort foods-such as bread and mashed potatoes-may want to grab a handful of almonds instead.
Research published in The Journal of Nutrition shows that eating almonds may play a role in avoiding blood sugar spikes after eating a carbohydrate-rich meal of foods that raise blood sugar levels. The same study shows that eating almonds may help prevent oxidative stress.
"We found that eating two servings of almonds can have a significant impact in blunting the glycemic and insulin responses of the body when fed with a meal high in carbohydrates," said co-author Dr. Cyril Kendall from the University of Toronto.
He added that including al?monds in the diet may have implications for helping in the management of blood glucose levels. The health consequences of high blood glucose cause an estimated 3 million deaths worldwide annually, according to research published last year in The Lancet.
A 1-ounce handful of almonds is an excellent source of vitamin E and magnesium, a good source of fiber, and offers protein, potassium, calcium, phosphorus, iron and monounsaturated fat.
Here's a seasoned almond recipe to try-and it goes well with a bowl of pasta.
Pesto Almonds
2 egg whites
1/4 cup packed fresh basil leaves
2 cups whole natural almonds
1/4 cup freshly grated Parmesan cheese
1 teaspoon salt
1/2 teaspoon garlic powder
Preheat oven to 225°F. Line a large baking sheet with parchment paper and set aside. Combine the egg whites and basil in a blender; process on low speed until mixture is pureed. Toss egg white mixture with the almonds. Drain in a colander. Stir together cheese, salt and garlic powder in a medium bowl. Add drained almonds and toss to coat. Place al?monds in a single layer on prepared baking sheet. Bake for 1 hour, stirring every 15 minutes. Cool completely and store in an airtight container. Serves 8.
A 1-ounce handful of almonds contains vitamin E and magnesium and also offers fiber, protein, potassium, calcium and monounsaturated fat.
Source
Thursday, January 17, 2008
High-Glycemic Index Carbs May Pose Greater Type 2 Risk to Chinese and African-American Women
Patrick Totty
30 December 2007
Recommend this Article:
Not at all Somewhat Moderately Highly Very Highly
Average Rating:
African-American and Chinese women who eat foods that are high on the glycemic index may carry a higher risk of developing type 2 diabetes, according to two recent university studies.
(The glycemic index ranks carbohydrates according to how fast the body converts them into glucose. Simple carbohydrates that are high on the index, such as white rice and potatoes, can cause blood sugar to rise rapidly. Carbohydrates ranking lower on the index, such as lentils and high-fiber grains, are more gradually absorbed and converted by the body.)
In the study of African-American women, Boston University School of Public Health began tracking the food consumption and health habits of 40,078 women in 1995. The study followed up with the women every two years thereafter, through 2003, with questions about their diet, health, and weight.
By 2003, 1,938 of the women had developed type 2 diabetes. Researchers concluded that women who had diets rich in high-glycemic index foods had a higher risk for diabetes. However, they also found that women who ate a diet high in cereal fiber considerably reduced their risk of acquiring type 2. For example, they said that consistently eating a cup of bran cereal with raisins (5 to 8 grams of fiber) or oatmeal (4 grams) at breakfast rather than a cup of Corn Chex (0.5 grams) or Rice Chex (0.3 grams) corresponded to a 10 percent reduction in risk.
High Rice Consumption Increases Risk
The other study, conducted by Vanderbilt University Medical Center, tracked 64,227 women in Shanghai, China, starting in 2000. Researchers interviewed the women every two years about their physical activity and diets. By the end of the study, 1,608 women had developed type 2 diabetes, which the study said coincided with carbohydrate intake.
Researchers had divided the women into five groups, based on their carbohydrate intake. Women in the group with the highest intake (337.6 grams per day) had a 28 percent higher risk of developing type 2 than women in the lowest intake group (263.5 grams per day). Women whose carbohydrate intake ended toward higher glycemic index foods such as bread, rice and noodles, also had an increased risk.
One of the most notable conclusions was that women who ate 300 grams or more of rice per day were 78 percent more likely to develop type 2 than women whose rice consumption was fewer than 200 grams per day.
Vanderbilt researcher Dr. Raquel Villegas, Ph.D., said that because a large part of the world's population consumes rice as a dietary mainstay, the linkage between the intake of refined carbohydrates and increased risk of type 2 has substantial implications for public health.
Source
30 December 2007
Recommend this Article:
Not at all Somewhat Moderately Highly Very Highly
Average Rating:
African-American and Chinese women who eat foods that are high on the glycemic index may carry a higher risk of developing type 2 diabetes, according to two recent university studies.
(The glycemic index ranks carbohydrates according to how fast the body converts them into glucose. Simple carbohydrates that are high on the index, such as white rice and potatoes, can cause blood sugar to rise rapidly. Carbohydrates ranking lower on the index, such as lentils and high-fiber grains, are more gradually absorbed and converted by the body.)
In the study of African-American women, Boston University School of Public Health began tracking the food consumption and health habits of 40,078 women in 1995. The study followed up with the women every two years thereafter, through 2003, with questions about their diet, health, and weight.
By 2003, 1,938 of the women had developed type 2 diabetes. Researchers concluded that women who had diets rich in high-glycemic index foods had a higher risk for diabetes. However, they also found that women who ate a diet high in cereal fiber considerably reduced their risk of acquiring type 2. For example, they said that consistently eating a cup of bran cereal with raisins (5 to 8 grams of fiber) or oatmeal (4 grams) at breakfast rather than a cup of Corn Chex (0.5 grams) or Rice Chex (0.3 grams) corresponded to a 10 percent reduction in risk.
High Rice Consumption Increases Risk
The other study, conducted by Vanderbilt University Medical Center, tracked 64,227 women in Shanghai, China, starting in 2000. Researchers interviewed the women every two years about their physical activity and diets. By the end of the study, 1,608 women had developed type 2 diabetes, which the study said coincided with carbohydrate intake.
Researchers had divided the women into five groups, based on their carbohydrate intake. Women in the group with the highest intake (337.6 grams per day) had a 28 percent higher risk of developing type 2 than women in the lowest intake group (263.5 grams per day). Women whose carbohydrate intake ended toward higher glycemic index foods such as bread, rice and noodles, also had an increased risk.
One of the most notable conclusions was that women who ate 300 grams or more of rice per day were 78 percent more likely to develop type 2 than women whose rice consumption was fewer than 200 grams per day.
Vanderbilt researcher Dr. Raquel Villegas, Ph.D., said that because a large part of the world's population consumes rice as a dietary mainstay, the linkage between the intake of refined carbohydrates and increased risk of type 2 has substantial implications for public health.
Source
Big Macs and Whoppers: Spikes in after-meal glucose and lipid levels lead to inflammation and CVD
January 16, 2008 Michael O'Riordan
Kansas City, MO - The modern-day diet of Big Macs and Domino's Pizza, especially when combined with a sedentary lifestyle, is an obvious cardiovascular risk factor, but new research suggests that one aspect making these diets so deadly is the exaggerated after-meal increase in glucose and lipids that leads to inflammation and eventually atherosclerosis [1].
In a state-of-the-art paper published in the January 14, 2008 issue of the Journal of the American College of Cardiology, lead author Dr James O'Keefe (Cardiovascular Consultants, Kansas City, MO) and colleagues say that these after-meal spikes in glucose and lipid levels, a state known as postprandial dysmetabolism, induces immediate oxidative stress and leads to atherogenic changes.
"The risk factors that we have come to understand in cardiovascular disease, such as hypertension, high cholesterol levels, and diabetes, in fact have their genesis in the acute toxic effects of the modern-day overprocessed foods that make up too much of our diets," O'Keefe told heartwire. Understanding the postprandial effects of a highly processed, calorie-dense, nutrient-depleted diet is "key to understanding, preventing, and treating coronary disease and many other related conditions such as hypertension, diabetes, dyslipidemia, and Alzheimer's disease," he said.
All sorts of immediate acute changes after a Big Mac
In an interview with heartwire, O'Keefe said that a maladaptive, modern diet is often an underlying cause of chronic inflammation, an important consideration now that systemic inflammation is routinely recognized as a mediator of coronary artery disease.
"Inflammation, however, is often thought of as a nebulous concept," said O'Keefe. "We might think that some people have inflammation, such as those with diabetes or those with abdominal obesity, while others do not. What has not gotten a lot of attention is that some people have inflammation because they are eating the wrong foods."
When individuals hit up their local Burger King—home of the Whopper—the excessive consumption of calorie-dense, nutrient-free food causes a surge in blood glucose and triglyceride levels. As a result of the meal, glucose and free fatty acids immediately overwhelm the body's ability to handle the surge, resulting in a flooding of the Kreb's cycle and the production of superoxide anions. The postprandial production of these free radicals acutely triggers atherogenic changes, such as "increases in LDL oxidation, sympathetic tone, vasoconstriction, and thrombogenicity," explained O'Keefe. Higher C-reactive protein (CRP) and other inflammatory markers confirm the postprandial spikes in inflammation with highly processed foods.
Whole foods, on the other hand, such as those high in fiber and low on the glycemic index, including whole grains, legumes, vegetables, and fruits, have been shown to markedly blunt the after-meal increase in glucose, triglycerides, and inflammation, said O'Keefe. Lean protein, vinegar, fish oil, tea, and cinnamon have also been shown to positively affect postprandial dysmetabolism.
"With a lot of these foods, and various types of diets such as the traditional hunter-gatherer or the Mediterranean diet, the most powerful effect they have is their ability to blunt spikes in postprandial glucose and triglyceride levels," said O'Keefe. "When we start thinking about what type of foods are good for us, it's actually pretty easy. We need to figure out what effect it has on postprandial glucose and triglyceride levels."
With a lot of these foods, and various types of diets such as the traditional hunter-gather or the Mediterranean diet, the most powerful effect they have is their ability to blunt spikes in postprandial glucose and triglyceride levels.
O'Keefe also highlighted the consumption of alcohol and its postprandial effects. Light to moderate alcohol consumption has shown a biphasic, dose-dependent effect on adverse health outcomes, including coronary disease, stroke, dementia, and all-cause mortality. Although alcohol is known to increase HDL-cholesterol levels, O'Keefe believes the effect of alcohol on postprandial glucose levels is the most likely mechanism of benefit. One to two drinks in healthy nondiabetic individuals can significantly lower postprandial glucose and insulin levels, and as the group notes in their paper, alcohol intake and postprandial glucose follow the same J-shaped relationship seen between alcohol and systemic inflammation, as well as alcohol and adverse cardiovascular events.
O'Keefe noted that there are various approaches to combating inflammation but said such traditional "shortcuts," including the consumption of antioxidants such as vitamin E, are not effective enough. The oxidative stress engendered by the postprandial surge in glucose levels simply overwhelms any benefit the supplements might provide. Moreover, a high-fiber, low-glycemic-index-based diet provides enough antioxidants, all without the surge in inflammation brought on by processed foods.
While even endocrinologists abandoned the measurement of postprandial glucose levels 10 years ago, they are starting to begin to measure it again, said O'Keefe. There is no standard test meal for measuring postprandial triglyceride levels, but guidelines might emerge in the future, he noted.
Source
Kansas City, MO - The modern-day diet of Big Macs and Domino's Pizza, especially when combined with a sedentary lifestyle, is an obvious cardiovascular risk factor, but new research suggests that one aspect making these diets so deadly is the exaggerated after-meal increase in glucose and lipids that leads to inflammation and eventually atherosclerosis [1].
In a state-of-the-art paper published in the January 14, 2008 issue of the Journal of the American College of Cardiology, lead author Dr James O'Keefe (Cardiovascular Consultants, Kansas City, MO) and colleagues say that these after-meal spikes in glucose and lipid levels, a state known as postprandial dysmetabolism, induces immediate oxidative stress and leads to atherogenic changes.
"The risk factors that we have come to understand in cardiovascular disease, such as hypertension, high cholesterol levels, and diabetes, in fact have their genesis in the acute toxic effects of the modern-day overprocessed foods that make up too much of our diets," O'Keefe told heartwire. Understanding the postprandial effects of a highly processed, calorie-dense, nutrient-depleted diet is "key to understanding, preventing, and treating coronary disease and many other related conditions such as hypertension, diabetes, dyslipidemia, and Alzheimer's disease," he said.
All sorts of immediate acute changes after a Big Mac
In an interview with heartwire, O'Keefe said that a maladaptive, modern diet is often an underlying cause of chronic inflammation, an important consideration now that systemic inflammation is routinely recognized as a mediator of coronary artery disease.
"Inflammation, however, is often thought of as a nebulous concept," said O'Keefe. "We might think that some people have inflammation, such as those with diabetes or those with abdominal obesity, while others do not. What has not gotten a lot of attention is that some people have inflammation because they are eating the wrong foods."
When individuals hit up their local Burger King—home of the Whopper—the excessive consumption of calorie-dense, nutrient-free food causes a surge in blood glucose and triglyceride levels. As a result of the meal, glucose and free fatty acids immediately overwhelm the body's ability to handle the surge, resulting in a flooding of the Kreb's cycle and the production of superoxide anions. The postprandial production of these free radicals acutely triggers atherogenic changes, such as "increases in LDL oxidation, sympathetic tone, vasoconstriction, and thrombogenicity," explained O'Keefe. Higher C-reactive protein (CRP) and other inflammatory markers confirm the postprandial spikes in inflammation with highly processed foods.
Whole foods, on the other hand, such as those high in fiber and low on the glycemic index, including whole grains, legumes, vegetables, and fruits, have been shown to markedly blunt the after-meal increase in glucose, triglycerides, and inflammation, said O'Keefe. Lean protein, vinegar, fish oil, tea, and cinnamon have also been shown to positively affect postprandial dysmetabolism.
"With a lot of these foods, and various types of diets such as the traditional hunter-gatherer or the Mediterranean diet, the most powerful effect they have is their ability to blunt spikes in postprandial glucose and triglyceride levels," said O'Keefe. "When we start thinking about what type of foods are good for us, it's actually pretty easy. We need to figure out what effect it has on postprandial glucose and triglyceride levels."
With a lot of these foods, and various types of diets such as the traditional hunter-gather or the Mediterranean diet, the most powerful effect they have is their ability to blunt spikes in postprandial glucose and triglyceride levels.
O'Keefe also highlighted the consumption of alcohol and its postprandial effects. Light to moderate alcohol consumption has shown a biphasic, dose-dependent effect on adverse health outcomes, including coronary disease, stroke, dementia, and all-cause mortality. Although alcohol is known to increase HDL-cholesterol levels, O'Keefe believes the effect of alcohol on postprandial glucose levels is the most likely mechanism of benefit. One to two drinks in healthy nondiabetic individuals can significantly lower postprandial glucose and insulin levels, and as the group notes in their paper, alcohol intake and postprandial glucose follow the same J-shaped relationship seen between alcohol and systemic inflammation, as well as alcohol and adverse cardiovascular events.
O'Keefe noted that there are various approaches to combating inflammation but said such traditional "shortcuts," including the consumption of antioxidants such as vitamin E, are not effective enough. The oxidative stress engendered by the postprandial surge in glucose levels simply overwhelms any benefit the supplements might provide. Moreover, a high-fiber, low-glycemic-index-based diet provides enough antioxidants, all without the surge in inflammation brought on by processed foods.
While even endocrinologists abandoned the measurement of postprandial glucose levels 10 years ago, they are starting to begin to measure it again, said O'Keefe. There is no standard test meal for measuring postprandial triglyceride levels, but guidelines might emerge in the future, he noted.
Source
Similar Risks of High Glycemic Diets in Chinese and Blacks
Robert W. Griffith, MD
Two studies have reported on the effects of glycemic load in non-white women, to see if cultural differences in diet might play a relevant role in the causation of diabetes. In the first study, reported in the Archive of Internal Medicine , 59,000 black women completed food-frequency questionnaires and were then followed for 8 years. After adjusting for age and body mass index (BMI), the risk for type 2 diabetes increased as the glycemic index of their diet increased. On the other hand, the risk of developing diabetes decreased as consumption of cereal fiber (a low glycemic index food) increased. In a second study, also published in the same journal, followed over 64,000 Chinese women over 5 years. The glycemic index of their diet and the intake of carbohydrates (particularly rice) were associated with development of type 2 diabetes. As rice is the main carbohydrate-contributing food in Chinese, this finding is particularly relevant. As with Caucasians, both the studied ethnic groups could lower their risk of developing diabetes by introducing more cereal into their diets (provided it's not overloaded with sugar!).
Source
HealthandAge Blog
Two studies have reported on the effects of glycemic load in non-white women, to see if cultural differences in diet might play a relevant role in the causation of diabetes. In the first study, reported in the Archive of Internal Medicine , 59,000 black women completed food-frequency questionnaires and were then followed for 8 years. After adjusting for age and body mass index (BMI), the risk for type 2 diabetes increased as the glycemic index of their diet increased. On the other hand, the risk of developing diabetes decreased as consumption of cereal fiber (a low glycemic index food) increased. In a second study, also published in the same journal, followed over 64,000 Chinese women over 5 years. The glycemic index of their diet and the intake of carbohydrates (particularly rice) were associated with development of type 2 diabetes. As rice is the main carbohydrate-contributing food in Chinese, this finding is particularly relevant. As with Caucasians, both the studied ethnic groups could lower their risk of developing diabetes by introducing more cereal into their diets (provided it's not overloaded with sugar!).
Source
HealthandAge Blog
The tasty way to pump up your diet
From almonds and avocados to salmon and Swiss chard, there are plenty of powerhouse foods that help guard against disease
LESLIE BECK
From Wednesday's Globe and Mail
* Read Bio
* | Latest Columns
January 16, 2008 at 8:41 AM EST
Healthy eating means more than just limiting fatty foods, refined grains, sugary desserts and salty fast foods. Don't get me wrong, that is important. But when it comes to preventing disease, the foods you include in your diet are just as important as the ones you exclude.
This year, resolve to add a variety of "power" foods to your meals - nutrient- and phytochemical-packed foods shown in scientific studies to help guard against disease. The following nutritional superstars are not only loaded with flavour, they are also easy to add to your meals:
SALMON
High in protein and low in cholesterol-raising saturated fat, salmon delivers omega-3 fatty acids that help prevent heart attack. Omega-3 fats in fish, in particular DHA (docosahexaenoic acid), may also help keep your brain healthy by fending off age-related dementia.
Related Articles
Recent
* Recipe: Lemon dill salmon
From the archives
* The diet's in the details
* 2007 the good: vitamin D and one Hershey's Kiss
* Weighing in on holiday cheer
The Globe and Mail
For added flavour, brush salmon with hoisin sauce or tandoori paste before baking or grilling. Or bake with lemon juice, garlic and dill. Try a salmon sandwich as a change from tuna. Other good sources of omega-3 fats include trout, sardines, herring and mackerel.
BLACK BEANS
This meat alternative does more than add protein to meals. Black beans are also an excellent source of soluble fibre, folate and magnesium, nutrients thought to guard against heart disease. Their slowly released (low glycemic) carbohydrates may also help lower the risk of Type 2 diabetes by improving blood-sugar control.
For convenience, buy black beans canned (already cooked). Before using, drain and rinse under running water to remove sodium. Add black beans to chili, tacos, burritos, salads and soups.
QUINOA
Studies suggest a steady intake of whole grains such as quinoa can help protect against heart disease, Type 2 diabetes, colon cancer and even obesity.
Like other whole grains (such as brown rice, whole wheat and oats), quinoa is naturally low in fat and is a good source of fibre, folate, vitamin E, magnesium and selenium.
But this gluten-free grain is also protein-rich and serves up a fair amount of calcium and iron.
You'll find quinoa in natural food stores and some grocery stores. Enjoy quinoa as a side dish, hot breakfast cereal or substitute for rice in casseroles, stuffed peppers, soups, salads and stews.
BRUSSELS SPROUTS
This cabbage-family vegetable - along with broccoli, bok choy, cauliflower and cabbage - is prized for its high concentration of cancer-fighting chemicals called glucosinolates. Studies suggest that eating more of these vegetables can reduce the risk of breast, prostate, lung and pancreatic cancers.
A half cup of Brussels sprouts also serves up vitamin C, folate, calcium, potassium and fibre - all for only 30 calories. Toss halved Brussels sprouts into stir-fries. Add grated raw Brussels sprouts to soups and stews. Or enjoy them roasted with olive oil.
Swiss chard
This leafy green vegetable is a nutritional powerhouse: A half cup of cooked Swiss chard provides more than three times your daily dose of vitamin K, thought to help ward off osteoporosis. Swiss chard's generous content of folate and vitamins A and C may play a role in cancer prevention.
Swiss chard is an excellent source of lutein, a phytochemical linked with a lower risk of age-related macular degeneration and cataracts. (Macular degeneration is the leading cause of severe vision loss in older adults.) Steam or stir-fry Swiss chard with other vegetables. Add chopped Swiss chard to soups, pasta sauces and omelets.
POMEGRANATE
Valued for its medicinal properties since ancient times, only recently has this vibrant red fruit sparked the interest of nutritional scientists.
Pomegranate seeds contain polyphenols, antioxidants thought to benefit the heart and defend against cancer. Preliminary studies have found that drinking pomegranate juice daily lowers blood pressure and LDL (so-called "bad") cholesterol and slows the progression of prostate cancer.
Add fresh pomegranate seeds to smoothies, yogurt, breakfast cereal, whole-grain pilafs, salads and muffin batters. Add pomegranate juice to vinaigrette dressings or mix a half cup with sparkling water.
ALMONDS
Plenty of studies have linked eating nuts - all types - with protection from heart attack, high blood pressure, elevated cholesterol, Type 2 diabetes and even Alzheimer's disease.
Compared with other nuts, almonds are an exceptionally good source of monounsaturated fat, vitamin E and magnesium, nutrients tied to heart health.
Add slivered or chopped almonds to granola, oatmeal, yogurt, stir-fries and green salads. Raw, unsalted almonds work as a midday snack. To prevent weight gain, limit portion size to 24 almonds (30 grams or 160 calories). Substitute nuts for less healthy foods such as cookies, candy and potato chips.
KEFIR
Like yogurt, kefir is made by combining milk with active cultures to produce a creamy dairy product with live bacteria (probiotics). Probiotic bacteria have been shown to boost the immune system, prevent allergies and improve lactose intolerance; they may also help guard against inflammatory bowel disease and colon cancer.
Unlike yogurt, kefir contains kefiran, a compound shown to have some medicinal properties. Add plain or flavoured kefir to hot cereal, granola, smoothies and fruit salad. Top a baked potato with plain kefir mixed with salsa. Blend plain kefir with water and herbs to make a tangy salad dressing.
AVOCADOS
Though technically a fruit, avocados derive 84 per cent of their calories from heart-healthy monounsaturated fat. Like olive oil, research has shown, avocados help lower total and LDL cholesterol. They also provide folate and potassium, nutrients linked to heart health.
Use ripe avocado as a spread for sandwiches or to make guacamole. Garnish salads, tacos and egg dishes with sliced avocados. Calorie counters be warned: One avocado packs roughly 330 calories.
GREEN TEA
It's loaded with catechins, potent antioxidants, and studies suggest daily green tea consumption offers protection from heart attack, high blood pressure and breast and ovarian cancers.
Use brewed green tea to sauté vegetables, braise meat and marinate seafood. Use loose green tea leaves in rubs as a coating for meat and poultry.
Leslie Beck, a Toronto based dietitian at the Medcan Clinic, is on CTV's Canada AM every Wednesday. Her latest book is titled Foods that Fight Disease and published by Penguin Group (Canada).
Source
LESLIE BECK
From Wednesday's Globe and Mail
* Read Bio
* | Latest Columns
January 16, 2008 at 8:41 AM EST
Healthy eating means more than just limiting fatty foods, refined grains, sugary desserts and salty fast foods. Don't get me wrong, that is important. But when it comes to preventing disease, the foods you include in your diet are just as important as the ones you exclude.
This year, resolve to add a variety of "power" foods to your meals - nutrient- and phytochemical-packed foods shown in scientific studies to help guard against disease. The following nutritional superstars are not only loaded with flavour, they are also easy to add to your meals:
SALMON
High in protein and low in cholesterol-raising saturated fat, salmon delivers omega-3 fatty acids that help prevent heart attack. Omega-3 fats in fish, in particular DHA (docosahexaenoic acid), may also help keep your brain healthy by fending off age-related dementia.
Related Articles
Recent
* Recipe: Lemon dill salmon
From the archives
* The diet's in the details
* 2007 the good: vitamin D and one Hershey's Kiss
* Weighing in on holiday cheer
The Globe and Mail
For added flavour, brush salmon with hoisin sauce or tandoori paste before baking or grilling. Or bake with lemon juice, garlic and dill. Try a salmon sandwich as a change from tuna. Other good sources of omega-3 fats include trout, sardines, herring and mackerel.
BLACK BEANS
This meat alternative does more than add protein to meals. Black beans are also an excellent source of soluble fibre, folate and magnesium, nutrients thought to guard against heart disease. Their slowly released (low glycemic) carbohydrates may also help lower the risk of Type 2 diabetes by improving blood-sugar control.
For convenience, buy black beans canned (already cooked). Before using, drain and rinse under running water to remove sodium. Add black beans to chili, tacos, burritos, salads and soups.
QUINOA
Studies suggest a steady intake of whole grains such as quinoa can help protect against heart disease, Type 2 diabetes, colon cancer and even obesity.
Like other whole grains (such as brown rice, whole wheat and oats), quinoa is naturally low in fat and is a good source of fibre, folate, vitamin E, magnesium and selenium.
But this gluten-free grain is also protein-rich and serves up a fair amount of calcium and iron.
You'll find quinoa in natural food stores and some grocery stores. Enjoy quinoa as a side dish, hot breakfast cereal or substitute for rice in casseroles, stuffed peppers, soups, salads and stews.
BRUSSELS SPROUTS
This cabbage-family vegetable - along with broccoli, bok choy, cauliflower and cabbage - is prized for its high concentration of cancer-fighting chemicals called glucosinolates. Studies suggest that eating more of these vegetables can reduce the risk of breast, prostate, lung and pancreatic cancers.
A half cup of Brussels sprouts also serves up vitamin C, folate, calcium, potassium and fibre - all for only 30 calories. Toss halved Brussels sprouts into stir-fries. Add grated raw Brussels sprouts to soups and stews. Or enjoy them roasted with olive oil.
Swiss chard
This leafy green vegetable is a nutritional powerhouse: A half cup of cooked Swiss chard provides more than three times your daily dose of vitamin K, thought to help ward off osteoporosis. Swiss chard's generous content of folate and vitamins A and C may play a role in cancer prevention.
Swiss chard is an excellent source of lutein, a phytochemical linked with a lower risk of age-related macular degeneration and cataracts. (Macular degeneration is the leading cause of severe vision loss in older adults.) Steam or stir-fry Swiss chard with other vegetables. Add chopped Swiss chard to soups, pasta sauces and omelets.
POMEGRANATE
Valued for its medicinal properties since ancient times, only recently has this vibrant red fruit sparked the interest of nutritional scientists.
Pomegranate seeds contain polyphenols, antioxidants thought to benefit the heart and defend against cancer. Preliminary studies have found that drinking pomegranate juice daily lowers blood pressure and LDL (so-called "bad") cholesterol and slows the progression of prostate cancer.
Add fresh pomegranate seeds to smoothies, yogurt, breakfast cereal, whole-grain pilafs, salads and muffin batters. Add pomegranate juice to vinaigrette dressings or mix a half cup with sparkling water.
ALMONDS
Plenty of studies have linked eating nuts - all types - with protection from heart attack, high blood pressure, elevated cholesterol, Type 2 diabetes and even Alzheimer's disease.
Compared with other nuts, almonds are an exceptionally good source of monounsaturated fat, vitamin E and magnesium, nutrients tied to heart health.
Add slivered or chopped almonds to granola, oatmeal, yogurt, stir-fries and green salads. Raw, unsalted almonds work as a midday snack. To prevent weight gain, limit portion size to 24 almonds (30 grams or 160 calories). Substitute nuts for less healthy foods such as cookies, candy and potato chips.
KEFIR
Like yogurt, kefir is made by combining milk with active cultures to produce a creamy dairy product with live bacteria (probiotics). Probiotic bacteria have been shown to boost the immune system, prevent allergies and improve lactose intolerance; they may also help guard against inflammatory bowel disease and colon cancer.
Unlike yogurt, kefir contains kefiran, a compound shown to have some medicinal properties. Add plain or flavoured kefir to hot cereal, granola, smoothies and fruit salad. Top a baked potato with plain kefir mixed with salsa. Blend plain kefir with water and herbs to make a tangy salad dressing.
AVOCADOS
Though technically a fruit, avocados derive 84 per cent of their calories from heart-healthy monounsaturated fat. Like olive oil, research has shown, avocados help lower total and LDL cholesterol. They also provide folate and potassium, nutrients linked to heart health.
Use ripe avocado as a spread for sandwiches or to make guacamole. Garnish salads, tacos and egg dishes with sliced avocados. Calorie counters be warned: One avocado packs roughly 330 calories.
GREEN TEA
It's loaded with catechins, potent antioxidants, and studies suggest daily green tea consumption offers protection from heart attack, high blood pressure and breast and ovarian cancers.
Use brewed green tea to sauté vegetables, braise meat and marinate seafood. Use loose green tea leaves in rubs as a coating for meat and poultry.
Leslie Beck, a Toronto based dietitian at the Medcan Clinic, is on CTV's Canada AM every Wednesday. Her latest book is titled Foods that Fight Disease and published by Penguin Group (Canada).
Source
Welcome, sweet carbohydrates!
Dr. Anita Ramsetty 18.JAN.08
A few years ago, the Atkins diet took the world by storm-"no carbohydrates for me!" everyone said, and bread went out the window. The tide has changed since then and the diet is not as popular as it once was, although "low carb" diets continue one of the most widely tried diets. In regard to diabetes and pre-diabetes, these diets were especially interesting because on the one hand low carbohydrates helped control sugars somewhat better, but on the other hand there was more cholesterol ingested and that did not help people who already had high cholesterol. Many folks are now confused about carbohydrates and diabetes-are they good, bad or neither?
First let me say that carbohydrates are necessary parts of your diet. They are the main source of energy for you and without them your body turns to other sources like protein for energy. All carbohydrates are made up of sugars, some with more interlocking sugar molecules than others. Hence the prior designation of "simple sugars" and "complex." These days the story is becoming more complicated because some of the complex carbohydrates do raise your blood sugars, while some simple sugars (like fruits) do not necessarily do the same.
Many of you have heard of the glycemic index, which is a new way of thinking about carbohydrates. In general, the glycemic index is a measure of how fast and high a certain food causes your blood sugar to rise compared to pure glucose. A low glycemic index is better than a high one. Common foods with a low index include beans and oats. Foods with a high glycemic index include potatoes, white rice and bread. Like many parts of science, the glycemic index is not perfect, and it should not be the only issue you use when planning meals. You can check out your favorite foods at www.glycemicindex.com, a database that has over 1,000 foods included. Be prepared for a shock though!
Where does this leave you with your diabetes and dieting? Well it is still about choosing the right carbohydrates not only for your diabetes, but keeping in mind that there are also now links between poor diet choices to heart disease and some types of cancer. My overall recommendations:
1) When you have your next plate of rice and peas, pile on the peas and take less rice. Peas and beans are wonderful for you. They give you some carbohydrates as well as proteins and minerals.
2) Try to change everything white for something brown-white bread, white pasta, white rice are less good for you than wheat bread, wheat pasta and brown rice.
3) Fruits and vegetables are your friend. Many diabetics are afraid of fruits, but they are not all that bad. Very ripe fruits with little fiber do tend to make your sugars rise, so be careful with those. But in general, fruits and especially vegetables work to make you healthier.
That's the good word on carbohydrates for this week. Hope you are all doing well in this beautiful New Year. Until next week!
Source
A few years ago, the Atkins diet took the world by storm-"no carbohydrates for me!" everyone said, and bread went out the window. The tide has changed since then and the diet is not as popular as it once was, although "low carb" diets continue one of the most widely tried diets. In regard to diabetes and pre-diabetes, these diets were especially interesting because on the one hand low carbohydrates helped control sugars somewhat better, but on the other hand there was more cholesterol ingested and that did not help people who already had high cholesterol. Many folks are now confused about carbohydrates and diabetes-are they good, bad or neither?
First let me say that carbohydrates are necessary parts of your diet. They are the main source of energy for you and without them your body turns to other sources like protein for energy. All carbohydrates are made up of sugars, some with more interlocking sugar molecules than others. Hence the prior designation of "simple sugars" and "complex." These days the story is becoming more complicated because some of the complex carbohydrates do raise your blood sugars, while some simple sugars (like fruits) do not necessarily do the same.
Many of you have heard of the glycemic index, which is a new way of thinking about carbohydrates. In general, the glycemic index is a measure of how fast and high a certain food causes your blood sugar to rise compared to pure glucose. A low glycemic index is better than a high one. Common foods with a low index include beans and oats. Foods with a high glycemic index include potatoes, white rice and bread. Like many parts of science, the glycemic index is not perfect, and it should not be the only issue you use when planning meals. You can check out your favorite foods at www.glycemicindex.com, a database that has over 1,000 foods included. Be prepared for a shock though!
Where does this leave you with your diabetes and dieting? Well it is still about choosing the right carbohydrates not only for your diabetes, but keeping in mind that there are also now links between poor diet choices to heart disease and some types of cancer. My overall recommendations:
1) When you have your next plate of rice and peas, pile on the peas and take less rice. Peas and beans are wonderful for you. They give you some carbohydrates as well as proteins and minerals.
2) Try to change everything white for something brown-white bread, white pasta, white rice are less good for you than wheat bread, wheat pasta and brown rice.
3) Fruits and vegetables are your friend. Many diabetics are afraid of fruits, but they are not all that bad. Very ripe fruits with little fiber do tend to make your sugars rise, so be careful with those. But in general, fruits and especially vegetables work to make you healthier.
That's the good word on carbohydrates for this week. Hope you are all doing well in this beautiful New Year. Until next week!
Source
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