DIABETICS AND SWEET POTATOES

Diabetics, as we head into the Fall season and the two biggest 'feasting' holidays of the year, don't be afraid of sweet potatoes. Having said that, skip the ones covered in brown sugar and marshmallows. A study in BMJ Open Diabetes Research & Care suggests regularly enjoying sweet potatoes can help you stay 60% more focused. The reason? Sweet potatoes are rich in carotenoids, nutrients that control insulin resistance and heighten blood-sugar control, thus improving the flow of energizing glucose to brain and body cells. This is not an excuse to gorge on sweet potatoes; it does however give us reason to enjoy this tasty veggie.

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HOW ABOUT ORANGE FRUITS AND VEGETABLES?

Want to keep your eyes healthy? Be sure you have orange fruits and vegetables as part of your diet. Orange produce is high in vitamin A, lutein and zeaxanthin, all nutrients that help keep our eyes healthy. According to Kate Wilson McGowan, RD, "Studies show that lutein and zeaxanthin can delay the progression of eye-related macular degeneration and cataracts." And according to the American Academy of Ophthalmology, vitamin A helps keep our eyes moisturized and lubricated and can help us see better in low-light situations.

When food shopping, add some cantaloupe, carrots, oranges, persimmons, pumpkin, sweet potatoes, winter squash, etc to your cart or basket.

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WHAT ARE SWEET POTATOES?

The first answer most would give to the title question would probably be, "Potatoes, Silly". Yes, that is what we call them probably 99% of the time, but the answer is that they are root vegetables. Yes, the official botanical name for sweet potatoes is root vegetables. These root vegetables are nutrient dense and better for us than potatoes. By the way, these root vegetables are not actually botanically related to Yams. Yams are different items. When buying sweet potatoes, look for ones that are small to medium in size and have a skin that is smooth and free from blemishes, cracks, and soft spots. They should be stored in a cool, dark and dry area for up to three weeks. Enjoy. Without out all the marshmallow, sugary goo, sweet potatoes are good for you.

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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EATING TO "DIAL DOWN" INFLAMMATION

 Yesterday I did a post about inflammation and how it affects our bodies. Today we will start a few days posts on how to dial down inflammation. First we will look at some foods. There's an old saying, "You are what you eat." Research proves this to be more than just an old saying or words. It is very true. Here are some of the foods research shows can help slow down your body's inflammatory response.

A recent article in a Journal of Nutrition study found the dark yellow and orange vegetables are a key to eating for anti-inflammatory results. Below are some examples of these foods:

• sweet potatoes
• carrots
• squashes, especially butternut and acorn

All these foods are tasty and can be easily incorporated into ones diet on a routine basis. The reason they are helpful? They are full of carotenoids which are antioxidant plant pigments that protect healthy cells. If you have a problem with inflammation, and most of us do, some worse than others, try including more of these healthy veggies into your diet weekly. 

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EAT YOUR ORANGE AND GREEN VEGGIES

Your mother was right, you do need to eat your vegetables.  This is especially true for the orange vegetables such as carrots, sweet potatoes, yellow squash, etc which are high in an antioxidant called alpha-carotene.  This is also found in the dark green vegetables such as broccoli and green beans.  Scientists have long known that eating vegetables can ward off chronic diseases.  A study published around ten years ago in the Archives of Internal Medicine found that this alpha-carotene could very well be the reason why.  The study found that people with high levels of alpha-carotene are likely to live longer and are less likely to die of heart disease and cancer than are those with low levels.  So, enjoy a colorful veggie plate!

HOW YOU EAT YOUR CARROTS DOES MATTER

Carrots are interesting vegetables.  Are you aware the sugar content in carrots rises dramatically when they are cooked?  Also, rather interesting is how you need to eat carrots to get the most beta-carotene from them.  James Olsen (Iowa State University), a leading expert on carotenoids is quoted as saying, "If you actually nibble on a raw carrot Bugs Bunny style, you absorb very little of the carotene--about 5 percent."  He goes on to say cooking the carrots makes 25 to 30 percent of the beta-carotene available, and pureeing cooked carrots allows your body to absorb about 50 percent.

 

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