Health News and a Whole Foods Diet

A couple of studies in the news provide more evidence for a whole-foods based diet.

Read about how your body responds to different forms of sugar - fructose vs sucrose vs glucose - in this article by Time. The original scientific article is available here.

Scientific American reports that there is"More Evidence that Refined Carbohydrates, not Fats, Threaten the Heart." Slate Magazine provides a thorough summary of recent evidence. If you'd like to really delve into the history of dietary recommendations and the evidence - or lack thereof - check out Gary Taubes' book Good Calories, Bad Calories.

How do these studies translate to the kitchen? Let's look at the sweeteners that are commonly available, and how they break down. It is difficult to locate consistent numbers for this data, so I've summarized what I was able to find here, with sources. If you're not familiar with the glycemic index, it is a rating of how foods affect blood sugar levels, with glucose as the standard at 100.

	Fructose	Glucose	Sucrose	Maltose	Glycemic Index	Notes
Sugar			100		64-80
Evap Cane Juice			100		55	3
Turbinado Sugar			100		65	3
Honey	50	44			62	varies by type
Fructose	100	0			17-25
Glucose		100			100	3
Maple Syrup	1	4	95		54	3
Brown Rice Syrup		3		45-50	25	1,2,3
Molasses	23	21	53		55	3
Barley Malt Syrup	2	16	6	76	42	1,3,5
HF Corn Syrup-55	55	45			87	2
Corn Syrup	0	20-98				4
Agave Nectar	50-90	50-40			15-30	3
Maltose				100	105	Wikipedia:Sucrose
					1	http://www.boxingscene.com/nutrition/30729.php
					2	http://www.livrite.com/sweeten.htm
					3	http://www.organiclifestylemagazine.com/blog/healthy-sugar-alternatives.php
					4	http://www.sugar.org/consumers/sweet_by_nature.asp?id=277
					5	http://www.edenfoods.com/store/product_details.php?products_id=104050

Agave nectar is often touted as a healthy alternative sweetener - but given the results of the study cited above regarding fructose, I don't plan to experiment with it. Brown rice syrup is another favorite of some whole foods cooks - but it is half maltose, which has a very high glycemic index. I have a jar of barley malt syrup in the fridge for bread, and I won't purchase that again, given its high maltose content. Given that no sweeteners are actually healthy, it looks like my current strategy of just limiting sugar is probably best.

Now, let's look at the other highly refined food in our diet: flours vs grains. "Whole grain" everything is available now, but often it's made from whole grain flour, not actual whole grains. Is there a difference? It seems logical to consider that grinding grains into tiny pieces (flour) would make the body digest it faster. Dr. Andrew Weil says:

Grains in their natural form have a low glycemic index, while processed carbohydrates, including those made with flour or puffed grains, have a high GI. The reason is that it takes longer for digestive enzymes to reach the starch inside whole grains or grains cracked into large pieces, slowing down the conversion of starch to sugar... when grains are pulverized into flour, whether whole or not, their surface area expands dramatically, providing a huge, starchy surface area on which the enzymes can work. Consequently, the conversion to sugar happens very quickly.

Here's some data on glycemic index measurements for actual whole grains, and for breads made with flour:

Item	Glycemic index
Wheat berries	40-59
Whole grain rye	34-48
Brown rice	55-79
White rice	58-83
Barley	25-36
Oatmeal	48-58
Steel-cut oats	42
Millet	71
Whole wheat flour bread	71
Whole rye flour bread	68-88
White bread	73
Wheat bread with 50% cracked wheat	58
Rye bread with 80% kernels	41
Sources:	http://optimalhealth.cia.com.au/gi17.html
	http://lowcarbdiets.about.com/od/whattoeat/a/glycemicindlist_2.htm
	http://www.southbeach-diet-plan.com/glycemicfoodchart.htm
	http://www.diabetesnet.com/diabetes_food_diet/glycemic_index.php
	http://www.gilisting.com/2004/05/glycemic-index-cereal-grains.html
	http://blpublications.com/html/body_gycemicindex.html
	http://www.mendosa.com/gilists.htm

Observations on this data:

• The glycemic index of brown rice is nearly the same as white rice. White rice is missing the nutrients, but the fact that my daughter and husband won't eat brown rice isn't as bad as I had thought, since we don't eat rice that often anyway.
  
• Using actual whole grains in bread has a big impact on the glycemic index; simply subbing whole grain flour for refined flour makes little difference in how it affects blood sugar.

One thing I've never understood is why pasta seems to measure so low on the GI scale... any thoughts out there? It's basically flour mixed with water, then dehydrated, then rehydrated by cooking. Perhaps the starch that comes out in the cooking water makes a difference.

Since my experimental gluten-free month, I've been limiting things made with flour, and that seems like a sound strategy according to these press releases and the GI data. My next baking experiment will be adding more real whole grains to our bread.

Tortilla Soup

I buy free range chickens in the fall at our farmers' market and freeze them for winter. They are tremendously different from supermarket chickens. I find that they have a lot less fat and a lot more flavor. Generally one chicken gives us at least 5 meals. I roast the chicken the first day, in a covered pan with potatoes and vegetables. The carcass goes into the slow cooker overnight with water to make stock. I strain the stock in the morning, put it back into the slow cooker, and add vegetables during the day to make soup. Here's the latest soup we made.

About 2 quarts chicken stock, preferably homemade with chicken pieces
1 onion, sliced fine
3 large carrots, diced
2 small crookneck squash, in small pieces
6 cloves garlic
dried chipotle pepper (either a whole pepper or about 1 tsp crushed pepper)
1 tsp cumin seed
1 tsp oregano
2 tsp vegetable broth seasoning (I use Seitenbacher)
1 can black beans, rinsed and drained, or 1/2 c dried black beans, cooked

Using some of the chicken fat from the degreased stock, or some olive oil, saute the onion, carrots, squash, and whole garlic cloves. Add cumin seed, crushed chipotle pepper (if whole is being used, just add it to the stock), and other seasonings. Add to stock. Add black beans. Cook about 30 minutes, or about 4 hours on low in slow cooker.

Serve with toppings of choice, such as:

• fresh cilantro
• grated cheese
• corn tortilla crisps (brush corn tortillas with oil, slice into strips and then in half, and bake for about 10 minutes at 425F, until slightly golden)
• pumpkin seed kernels
• diced avocado
• lime juice or lime wedges
  

Gluten-Free Month

I am trying an experimental gluten-free month to see if it has any impact. Since day 2, I've felt unusually uncongested.

I was really disappointed when I started to look at GF cookbooks. Most cooking isn't a problem, but baking, of course, relies entirely on wheat. Barley flour has gluten in it, so that's out. Ditto for rye. Most GF recipes use a combination of a grain flour and grain starches (such as cornstarch), which have very high glycemic indices. There are some recipes that use alternatives such as chickpea flour or almond flour.

I thought I did a fairly good job of balancing my diet before, but it is really surprising how often I would reach for something that contains wheat. There are many foods that I like to eat on something - and that something usually was a form of bread. Hummus, avocado, almond or peanut butter...

Thus far, I've tried 3 GF recipes. 2 were successful: some simple chickpea flour crackers, and some GF corn muffins. The pizza base recipe that I tried (cornmeal and millet flour) was an abysmal failure.

Overall, my assessment is that eating GF is not easy, but neither is it extremely difficult. Certainly dining out would be more difficult than eating at home. I find that taking all the wheat out of my meals means I eat a lot more vegetables - and, significantly - a LOT less sugar, because sugar tends to be in many things made with wheat.

If you have any favorite GF recipes, I'd love to try them!

What's the most difficult dietary change you've made?

Making Life Simpler

Life can be complicated. Schedules are crazy - while I know that neither of my parents ever kept a calendar, I can't function without mine - and I try to limit activities so that we all have some down time. So when I find an action that makes my life easier, I make it a habit!

Here are ten things I've done that simplify my life:

1. cooking oatmeal overnight in the slow cooker, so that busy school mornings don't also involve cooking. I have to use a timer to turn it on around 3am - all night cooking results in a crusty mess.
   
   
2. using small, ~8"x10" plastic cutting boards that can go in the dishwasher. We eat a lot of produce, and I prefer not to wash dishes every time I cut something. I have multiple cutting boards and several paring knives for this purpose.
   
   
3. minimizing cleaning solutions. I use vinegar and a dish detergent solution for kitchen and bathroom cleaning, baking soda for scouring. Easy, nearly free, and they take up a lot less space than all the stuff that the chemical manufacturers want to convince people are necessities.
   
   
4. handling paper once only - then filing, shredding, or recycling it - and minimizing incoming paper with e-bills and electronic bill payment.
   
   
5. the pantry and freezer. No need to run to the store in advance of a snowstorm or anything else - we can easily eat for two weeks without any grocery runs.
   
   
6. buying gifts ahead - when I see them at good prices. I hate going to the store to look for "a gift for (insert name)." So I don't do it. When I see something that is appropriate, I buy it - even if the occasion is nearly a year away.
   
   
7. masking tape in the kitchen. It's the all-purpose tape: adhesive, label material, etc.
   
   
8. I don't dust on a regular basis. Seriously, what's the point? I sneeze less when I leave it alone, and it doesn't grow to infinite thickness. When it bothers me, I remove it with a damp rag. I think that happens about twice yearly.
   
   
9. reusable cloth bags for all shopping and gifts within our household. I do truly find it easier - not to mention easier on my conscience - to take my bags to the store than to have 20 flimsy plastic bags of heavy groceries to juggle and then recycle.
   
   
10. thinking of the store as a storage facility. I don't need to buy Item X now, because it is always available at the store should I need it - and the store has far more storage space than our house. Ditto for the library: I don't need to have this (book, CD, etc) in my house permanently, because the library will shelve it for me.

What tricks do you have to make your days easier?

Buckwheat Crepes with Various Fillings

Buckwheat flour is readily available at most natural foods stores. These can easily be made gluten- and dairy-free. We eat these for supper, but in smaller quantities, they could also be a snack or an appetizer, or even a dessert.

This is modified from Mark Bittman's How to Cook Everything Vegetarian.

For about 14 crepes:
1 c buckwheat flour
1/4 c all-purpose flour or other flour
1/4 tsp salt
1/2 tbsp sugar
2 to 4 eggs
About 1 1/2 c milk + water - at least 1/2 c milk (nondairy subs are fine)
1 tbsp canola oil

Whisk ingredients together to make a thin, pourable batter (adjust consistency as needed). Let rest in the refrigerator for at least 30 minutes.

Heat the oven to the lowest temperature and put an oven-proof plate in it to keep the crepes warm.

Heat a 10" skillet over medium heat, then add a small amount of butter or canola oil. Swirl to coat the pan and then immediately ladle in about 1/4 c batter. Swirl the pan to make a thin pancake. When it is dry on top, flip and cook the bottom briefly. Stack on the plate in the oven until all the crepes are cooked.

To eat: spread entire surface with filling and roll up.

Filling options:
Savory:
1. Spinach with or without cheese. Heat frozen, chopped spinach in a small pot, uncovered to evaporate excess moisture. Season as desired. Spread on crepe and top with grated or crumbled cheese of your choice (pepper Jack, goat, feta, swiss, etc), or sunflower seeds.

2. Spreadable cheese.

3. The pea-and-potato combination that is used in Indian samosas (recipes readily available online).

4. Other vegetables, chopped as needed, and steamed, with or without cheese, cubed, baked tofu, sauteed mushrooms, etc.

5. Cooked beans (with or without cream cheese), lentils, or leftover dahl.

6. Caramelized onions with or without vegetables as above.

7. Spinach with curry spices and cashew cream.

Sweet:
1. Cooked fruit/vegetables such as apples (e.g. homemade applesauce), cranberries and sweet potatoes, gingered sweet potatoes with or without pineapple, etc. Add nuts and/or cinnamon if desired.

2. Jam or cooked dried fruit, with or without nuts or cinnamon.

3. Cream cheese or tofu "cream" with any of the above, or cinnamon/sugar.

Black Bean Enchiladas

Modified from Vegetarian Classics by Jeanne Lemlin

8 servings

Filling:
2 tbsp extra-virgin olive oil
2 small onions, diced
2 bell peppers, diced
2 carrots, peeled and diced
other vegetables as available: corn, zucchini or yellow squash, spinach
1/2 pound dried black beans, sorted, rinsed, soaked, and cooked
1 tsp ground cumin
1 tsp oregano

Sauce:
2 c salsa
1 c milk or 1 c tomato sauce, depending on the type of sauce you prefer
1 tsp cumin
1 tsp oregano

16 corn tortillas
Neufchatel cheese, optional but very good
Cheddar or Monterey Jack cheese, grated, optional

Heat sauce ingredients. In separate pan, saute the vegetables in the olive oil. When tender, stir in the black beans and spices.

When ready to prepare enchiladas, microwave about 6 tortillas at a time between 2 plates to soften them for rolling.

Ladle a small amount of sauce into the bottom of a baking dish. Spread about 1 tsp neufchatel cheese down the center of a tortilla, add the filling, roll, and place in baking dish. When dish is full, add more sauce on top of enchiladas, and top with a small amount of grated cheese, if desired. Additional enchiladas can be placed in another layer or in a different baking dish.

This can be prepared early in the day and refrigerated until dinner. When ready to cook, bake, covered, at 350F, for about 30-45 minutes, until steaming and cheese has melted.

Reusable Gift Bags

Last year I decided to turn various bits of fabric that were leftover from projects, and which had been taking up space in my craft corner for at least 5 years, into gift bags.

I love them.

No paper to buy, wrap, and trash. No tape. The gift bags fold and take up very little space when stored. The ones I've made are lined and have a nice weight to them; lining fabric can also be scrap fabric, or from something like an old sheet (the flat ones never wear out like the fitted ones do). Bags can be pieced to highlight particular fabrics as well.

I've tried several different methods, including these:
Simple bag with ribbon tie
Unlined Drawstring Bag
Lined drawstring bag

Making one bag, from cutting the fabric to completing the drawstring, takes about an hour. Wrapping a gift takes 10 seconds.