SHREDDED CARROTS (WITH A SALAD RECIPE)

Many nutritionists and experts on nutrition and health suggest grating carrots.  They say that when carrots are grated or shredded our bodies are able to get the most therapeutic benefits.  Grating or shredding the carrots breaks down cell walls which enables the body to absorb more beta-carotene.  Beta-carotene is the compound in carrots that is believed to help protect against cancer and some of the effects of aging.

Here is a recipe for a tasty grated carrot salad.
3 cups grated carrots
1 cup canned, crushed pineapple in its own juice (no added sugar)
1 tsp lemon juice
1/4 cup chopped walnuts (a very healthy nut)

Mix the ingredients together in a bowl.  No dressing needed as the pineapple juice works as a dressing.  Let your imagination go wild with the combinations you can come up with.

 

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WHAT ARE CARBS?

We hear so much about carbs, especially if you are diabetic, but do you really know what a carb is?

First of all, carb/s is a shortened term for carbohydrates.  Okay, so, what is a carbohydrate? A carbohydrate, along with protein and fat, is one of the 3 macronutrients supplying our bodies with the calories they need to function.  That's right; our bodies must have calories to function properly.  Simply put, carbohydrate foods are the sugars and starches.  So, fruits, vegetables, grains, potatoes, etc are carb foods.  Many foods, milk for example, contain all 3 of the macronutrients of carbs, fat, and protein.

Diabetics are told to watch their carbs and to avoid refined carbs. When you eat foods high in poor quality carbs, such as refined sugar, bleached white flour, white bread, etc, they can raise your blood sugar.  This may cause your insulin to spike to higher-than-normal levels.  Over time, excessive sugar in the blood can be damaging to the body leading to obesity, diabetes, and cardiovascular disease.  Pictured below are some examples of healthy carbs.

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INFO ON SPLENDA

Over the past twenty-some years, well over 100 tests have been done on Splenda to confirm it's safety. I often see, especially on facebook, Splenda lumped in with other sweeteners and how harmful they are. Splenda is actually in a category by itself as it is the only sweetener actually made from sugar*. This is why it does not have the aftertaste most sweeteners do. Splenda is the brand name for the nonnutritive sweetener sucralose. Over the years my doctors have told me to use only sucralose or stevia products (I am a diabetic). I have used Splenda for 18 years. During that time my liver function has returned to normal, it was bad before, and all my blood work which is done every 3 to 6 months is always normal. So do not be frightened by the scary stuff you see on facebook or other social media. There are exceptions to everything, so I am sure there is someone out there that has an allergy or something to it but overall, it is a very safe product for me. I am not trying to convert you to Splenda; you use the product you like that works well for you. I am simply stating, do not believe things you see on social media. Always check things out on your own.

Facts: a Splenda packet is equal to the sweetness of 2 teaspoons of sugar and Splenda Granular measures cup for cup the same as sugar.
Splenda does not create an insulin response in the body, does not raise blood sugar or affect triglycerides.
*As of the original writing of this article in 2018. (I still use Splenda and bake with it weekly).

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ENJOY FISH FOR SATIETY

Fish are the last of the posts on food for satiety or to keep you satisfied longer to avoid snacking. Fish are a great way to get protein. Research has shown that 25 grams of protein in meals can have a positive impact on weight loss and appetite control. Not only will a 4-ounce serving of salmon help you reach that goal, but it will also give you a good dose of heart-healthy omega-3 fats. Some other fish that provide high amounts of protein are mussels, catfish, mackerel and Pacific halibut.

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AVOCADO HELPS TO CONTROL HUNGER

Scientists at Loma Linda University in California found that including about a half of an avocado in a meal can reduce the desire to eat by up to 40%. Avocados are high in heart-healthy monounsaturated fat which works to curb hunger pangs. There are many ways to enjoy avocados in your diet. Here in Texas, we love our guacamole but that's just one way to enjoy avocados. Avocados are great sliced on salads, tacos and soups. They are also tasty by themselves. My little great-granddaughter loves avocados cubed and placed on her dinner plate. Avocado toast is also popular. There are many ways to enjoy avocados.

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GREEK YOGURT IS A CHOICE FOR SATIETY

Like almonds, this is a post I can personally recommend. As a diabetic, I eat Greek yogurt because the process of making it leaves it with less sugar. But I digress. A study published in Nutrition Journal found that volunteers who consumed a high protein yogurt snack in the afternoon experienced greater reductions in afternoon hunger and consumed few calories at dinner than those who snacked on chocolate or crackers. The reason? Greek yogurt has large amounts of casein protein which helps slow digestion, leading to longer feelings of fullness. Other protein-rich dairy options include Kefir and a fairly new product of Icelandic yogurt called Skyr. It is important to buy plain yogurt then add fresh fruit or nuts rather than buying products with fruits or other additives. The additives usually increase the sugar content more than you adding fresh products.

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WHICH BREAD FOR SATIETY?

 I have long been a fan of rye bread without knowing it is highly recommended for satiety. I eat rye bread first of all because I like it and secondly because as a diabetic I stay away from refined breads. I have learned recently that studies show hearty rye bread does a better job at encouraging satiety and reducing post-meal insulin levels compared to standard grocery store breads. Credit goes to the structural differences and extra fiber in rye bread. By the way, a slice of pure rye bread can have up to 5 grams of fiber. If you haven't tried rye bread for sandwiches, give it a try.

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LEGUMES FOR SATIETY

Legumes which include beans, lentils, peas are good for you. According to nutritionist it should go without saying that a diet geared towards quashing hunger and overeating should include a daily dose of them. Researchers at the University of Toronto did a review of some studies and confirmed that beans and their counterparts can bolster satiety by up to 31%.  It is suggested one eat a veggie-laced bean salad to take advantage of the legumes' fiber and protein hunger-fighting effect. Research shows plant-based protein can be just as effective at bolstering satiety and prompting weight loss as does animal-based protein.

EAT ALMONDS FOR SATIETY

 According to a study in a European Journal of Clinical Nutrition, it is okay to crunch your way through a handful of almonds. I can personally say from experience the information in this post is true. Many years ago, I had a doctor say we should eat approximately 10 almonds a day for our health. I am followed that advice for years and it has worked well for me. But back to the above-mentioned journal report, the study found that people who snacked on 1 1/2 ounces of almonds experienced less hunger and desire to eat throughout the day. They also did not gain weight! Even though the almonds provided calories, it is believed weight was not gained which suggests the satiety provided by the nuts worked to reduce total calories by reducing the need for snacking'

What about other nuts? Nuts are not a double-threat but a triple-threat in terms of satiety. According to Alissa Rumsey, RD, nuts are high in fiber, protein, and healthy fats. It is believed other nuts such as pecans, walnuts and hazelnuts may cause the same benefit as almonds.

You will always find nuts in my refrigerator. Here's my current stash of almonds.

EGGS FOR SATIETY

This is the second post about a food that will help you feel full longer, keeping hunger pains away thus keeping you from reaching for a snack an hour after your meal. Today's food is eggs, a great breakfast food. One of the great things about eggs is the variety of ways they can be prepared. If you don't enjoy them one way, try another way. I personally can't stand to eat a fried or poached egg. But I do enjoy scrambled eggs, deviled eggs and an egg on a sandwich. An egg is very versatile.

An American Journal of Clinical Nutrition investigation found that people who ate two eggs for breakfast during a three-month study period reported less hunger and increased satiety post-breakfast than did those who consumed an egg-free meal. And here's an important thing to know, the high egg diet had no detrimental impact on blood cholesterol numbers (I'm sure they weren't fried in bacon fat.). Other benefits of eggs; they provide lots of protein for relatively a few calories, a high protein breakfast can reduce levels of circulating ghrelin, an appetite-stoking hormone.

Note, if you are at risk of heart disease you should probably eat eggs in moderation.

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