Six Ways to Better Health
- Go for the grains.
Lighten up on baked goods made with refined sugars and white flour. Whole grains include more nutrients such as fiber, selenium, vitamin E, folic acid, and zinc. The coarser the bread the better. Try some high proteins grains such as quinoa, spelt and Tuscan farro.
- Reach for monounsaturated fat.
Recent medical studies prove that the type of fat can make a difference in health. Dietary fat tends to slow the passage of food from the stomach to the intestine. So eating fats with a carbohydrate can curb the appetite. (For example serving bread with olive tapenade spread.). The good guys are the monounsaturates: olives, olive oil, nuts, avocados and canola oil. Limit the amount of saturates found in fatty meats and full fat dairy products and the hydrogenated fats, mostly in commercially baked goods and fried foods. Nuts are also a healthy snack alternative to refined crackers, chips, or pretzels. Some nuts, such as walnuts also have omega 3 fatty acids.
- Use more beans and legumes.
Not only are they high in protein, but also a great source of fiber, which slows the digestion and rise in blood glucose levels. Try the wide variety of heirloom beans, as they are making a big statement in health and cuisine.
- Consider fruit for satisfying the sweet tooth.
They are packed with vitamins, antioxidants, and phytochemicals.
- Experiment with more greens and veggies.
High in folic acid, phytochemicals and B vitamins, these are a healthy and flavorful bet. Remember that roasting and grilling help bring out the natural sweetness in vegetables.
- The gift of the sea.
Choosing seafood leads to a healthier heart, immune system and mood. Look for good sources of omega 3 oils in salmon, herring, tuna, and mackerel. TOP
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Balancing the High Demand
for Low Carb
by Connie Guttersen, RD PhD,
author of the Sonoma Diet
As the low-carb craze grows, menus across the country are jettisoning buns, adding bacon and slathering fats in lieu of fruits and veggies. What's up with this craze? And when does all-meat-all-the time stop being a craze and start sounding a tad crazy?
If you are a nutritionist, that time is already here. But if you're in the food business you don't want to start calling the customer crazy. So, what's an operator to do? First, a little education is probably in store. Then, with that knowledge, you can, in fact, offer low carb options that are positively delicious, without ignoring a responsibility to nutrition.
First, let's acknowledge that consumer demand is shaping new food products and menus. Supermarkets, fast food operations and fine dining are all increasing selections of low carbohydrate / high protein options, from wraps made with wheat and soy grains and bunless burgers wrapped in lettuce to wafer thin pizzas. The widespread popularity of Atkins is reminiscent of 1995, when 1 out of every 4 new food and beverage product made some kind of low fat claim.
Lessons From The Low Fat Craze.
As we know from the low-fat craze of the '90s, food fads come and go. But they leave important lessons. Here are some things to keep in mind as you work to address the high demand for low carb.
Taste - for long term success consumers always come back to what tastes good. Don't ignore the flavor development of your recipes.
Timing is Everything. - Product development cannot be late taking advantage of a trend. Do not wait to learn more about these healthy modifications for low carb eating.
Never Underestimate a Trend - Low carb eating may have to undergo a clean up, such as healthier ways to follow this eating plan and modifications of what amounts and types of carbohydrates are considered healthy. It's here where cutting edge chefs must take the opportunity to understand not only the concept of healthy eating and nutrient density, but to provide these foods in a manner which meets the needs of those individuals who want to moderate their carbohydrate intake and total calorie intake. In other words, choices for bitter greens, vegetables, seafood, whole grains, and healthy oils will be the foundation. Many traditional dishes of pasta, rice, and potatoes will have to be set aside to make room for newer ideas. (To get you started, we have a new Low Carb Recipe Flyer with 8 (nutritionally sound) recipes.)
Sell a product that represents more than just weight loss, but rather overall nutrition as part of healthy lifestyle. As medical research becomes easier to understand for the non-science reader, there will be an appreciation of health which goes beyond measuring the waist line or pounds lost. Quality of life and food along with overall wellness is the key.
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Many Americans on low carb diets do find their waistlines shrinking. Short-term weight loss, however, is not an appropriate measure of the overall quality of the diet. The main health criticism of Atkins is that it doesn't differentiate between the different kinds of carbohydrates, when in reality, different carbohydrate rich foods have different effects on blood sugar within the body.
Carbohydrate rich foods such as those from whole grains, fruits and vegetables are healthy and should be part of a well-balanced nutrient dense diet. Health professionals believe that the Atkins diet also contributes to the risk of heart disease and now more recently, osteoporosis (loss of body calcium due to high protein intake) and scurvy (deficiency of vitamin C in the diet).
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Defining Low Carb.
To begin with, what exactly constitutes a low carb diet? According to the most popular version of low carb eating, the Atkins diet, it emphasizes that one should stay away from refined -- processed -- carbohydrates such as sugar, white bread, potatoes, pasta, and starchy vegetables, while increasing of dietary protein, regardless of the type and amount of dietary fat it may contain. Many followers of this diet have taken it to the extreme to exclude fruits, vegetables, and whole grains, while eating mostly protein and fat from meats, dairy, poultry, and seafood.
The thinking behind Atkins diet stemmed from medical research which concluded that certain carbohydrate rich foods, especially those which are refined and non fibrous, can increase appetite as well as also increase the risk for diabetes type II and heart disease / insulin resistance.
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Atkins & Exercise
For individuals who are active in exercise, the Atkins diet may be a severe handicap. The body stores small amounts of carbohydrate in the liver and muscle in the form of glycogen. After one hour of intense exercise, almost all of the glycogen can be depleted. When this happens stamina, strength and enthusiasm decrease.
In short, the Atkins diet simply does not provide a balanced intake of proteins, carbohydrates, and fats to provide natural sources of antioxidants, fiber, phytochemicals, and healthy fats such as monounsaturated fats in proportion to saturated fats. It also appears that the type of fuel, i.e. carbohydrates, fatty acids, and primarily ketones (ketones are the type of fuel the body produces when forced to endure a high protein / low carbohydrate diet) may not be the optimal fuel mix for meeting the needs of exercise and overall health. In contrast, eating the right types of carbohydrates can improve exercise workouts and boost physical performance.
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Low Carb and High Profits.
This recent wave of low carbohydrate / high protein diets has been good business for eggs, nuts, beef, and cheese. Stock of the leading US fresh egg producer was up 800% last year. Beef is back in vogue and the cheese manufacturers are having one of their best years.
Fortunately, many of these foods in themselves are healthy and can be complimented by healthy ingredients which are not necessarily high in refined / processed carbohydrates. For example, skip the French fries or baked potato and serve lean beef with bitter greens or a lentil ragout. Greens and lentils provide B vitamins, folic acid, fiber, and phytochemicals, which are not present in beef. Nuts and olives, also low in carbohydrates, provide healthy antioxidants, phytochemicals, and protective monounsaturated fats. California Ripe Olives--which have zero net carbs--can be used to enhance the flavor and texture of many dishes. Adding olives and olive oil to these dishes also improves the balance of the fatty acids by adding monounsaturated fat. Eggs, which in the past were given much negative bad press due to their cholesterol, are in themselves low in saturated fat and healthy. This excellent source of protein can be prepared with healthy low carbohydrate ingredients in vegetable-olive based omelets or in combination with exotic grains such as quinoa or whole wheat bulgur. And many of these ingredients have an added bonus of being low cost and thus offer the potential for higher margins.
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Low Carb and Food Science.
Food science labs across the country are figuring out how to take the carbohydrate out of just about every product we eat. Companies such as Atkins nutritionals, Keto Foods, Carbolite, and Carbsense introduce Atkins friendly packaged foods at a rate of almost two products per day. The challenge for food scientists is to make low carbohydrate foods with the same taste and texture of regular food. Unlike carbohydrates, proteins do not blend well with water. Protein toughens up and hardens thereby changing the texture and mouth-feel of the food. Another important challenge is modifying and improving the flavor of these products since protein does not carry a desirable flavor. For many food manufacturers, providing convenient snack foods for the busy consumer will always be a priority. This is definitely a window of opportunity for the research and development chef interested in food science.
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Distinguishing the Differences.
It has taken decades for consumers and food manufacturers to learn and accept the differences between good (monounsaturated and polyunsaturated fats) and bad (saturated and hydrogenated) fats, so it is no surprise that there will be some challenges in distinguishing the healthy carbohydrate and not viewing all carbohydrates alike. Whole grains are much better nutrition-wise than refined grains since they contain more fiber, vitamins and minerals. But now, researchers are identifying more reasons to eat whole grains, including the fact that they contain antioxidants, lignans, phenolic acids, phytoestrogens and other types of phytochemicals, which help reduce the risk of heart disease, cancer, and diabetes.
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Refined Flour vs. Whole Grain.
- 66% less B vitamins, including folic acid
- 70% less minerals such as selenium and magnesium
- 79% less fiber
19% less protein
Walter Willet, nutrition chair of the Harvard School of Public Health, published a study, which found that women who ate more whole grains had a lower risk of diabetes. The women who ate the most sugar and refined carbohydrates such as white bread, pasta and potatoes had the highest risk of diabetes, as much as 2.5 times more. He also emphasized that whole grains have a different effect in the body as compared to refined carbohydrates. In general, the less refined the food, such as whole grains and legumes, the less rapidly they are digested, and thus they enter the body's system much slower. This decreases the body's production of insulin, puts less stress on the body and thereby lowers the glycemic load. All of this lowers one's risk of developing diabetes.
Harvard researchers also believe that the type of carbohydrate Americans love--baked goods, white bread, potatoes and sugar--may be as bad for our hearts and waists as saturated fats. A recent study examined the eating habits of 75,000 women over 10 years. The startling conclusion found that the women who consumed the largest amounts of refined-starchy carbohydrates--potatoes, white rice, white bread, and sugar--had an 85% greater risk of a heart attack. This was an even greater risk than what was seen for saturated fat. The increased incidence of heart disease was more pronounced among women who were overweight.
Regardless of the persuasive medical research for whole grains, an estimated 80% of Americans eat less than one serving per day. The explanation for this may be that consumers do not have a good understanding of what whole grains are, plus many may not have experienced good tasting whole grains, beans, and legumes. Adding variety can be the key. White rice may be convenient and familiar to us, but in terms of nutrient density, it very limited. Consider menuing brown basmati rice, amaranth, buckwheat groats and whole grain bulgur as new options to traditional dishes. (Some recipes you may want to consider include Ancient America Grain Salad or Bean and Lentil Chili.)
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| Examples of Low glycemic Foods |
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| California Black Ripe Olives |
Peanuts |
| Non fat yogurt |
Soybeans |
| Cherries |
Apples |
| Examples of High glycemic foods |
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| Pretzels |
Corn Chips |
| Vanilla Wafers |
Graham Crackers |
| White Bread |
Fruit Juice |
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Carbohydrates and Blood Sugar
Health professionals are using terms such as glycemic index and glycemic load to formally distinguish the metabolic effects of carbohydrates on blood sugar and thereby helping consumers to learn which carbohydrates would be healthier to include. It is an excellent tool which can be used to stress the importance of choosing healthier carbohydrates.
Glycemic Index ranks foods by how quickly they turn into sugar in your body. The glycemic index will tend to be lower in food which are whole grain and non-refined and are in the bean and legume family.
Glycemic load accounts for the actual amount of carbohydrate in a food, giving us a better idea of the food's overall effect on blood sugar levels. The glycemic load is the amount of carbohydrate in a food multiplied by the glycemic index of that carbohydrate. This term takes into account both the type and the amount of carbohydrate into consideration.
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