Cooks Corner: Fiber and You: It Can be Delicious Too (Bean Spread with Shredded Wheat Cereal)

Recently, I received some material from a colleague on behalf of Post Foods and ShopRite regarding Fiber; I want to share the following information with you.  The benefits of a diet rich in whole grains and dietary fiber on type 2 diabetes management and prevention have been well documented.  For example, higher consumption of whole grains (1) and insoluble fiber has been  inversely associated with the risk of type 2 diabetes.  Whole grains and fiber may also have an impact on risk factors associated with the disease such as decreased risk for cardiovascular disease, weight management, and a lowered risk for metabolic syndrome (3).

It’s a challenge trying to manage diabetes.  That’s why adding more whole grains and dietary fiber to our diet is one simple step that can be recommended to make dietary management of diabetes simpler for anyone with diabetes.

I’m providing a brief review of recent research recommendations, and simple tips  regarding some health benefits of increasing intake of dietary fiber and whole grain.

DO YOU EAT ENOUGH FIBER AND WHOLE GRAINS?

• MOST OF US:  DON’T
• If you are trying to manage type 2 diabetes, adding more fiber and whole grains is an easy step to take for better health.  A diet high in fiber and whole grains may improve blood sugar control.  And even better news, as whole grain intake increases in older adults, fasting blood sugar levels and body mass index (BMI) can improve.
• CURRENT RECOMMENDATIONS:
• adults: at least 48 grams of whole grain each day (1)
• women- 25 grams of fiber each day (2)
• men- 38 grams of fiber each day (3)
• What is fiber?

Dietary fiber includes all parts of plant foods that our  body can’t digest or absorb.  Unlike other food components such as fats, proteins or carbohydrates, which your body breaks down and absorbs, our body doesn’t digest fiber.  It passes through your stomach, small intestine, and colon as it makes its way out of our body.  Fiber plays several important roles in maintaining health.

Fiber helps us feel full longer, can help reduce blood cholesterol levels and slows down digestion so that glucose and fructose, the sugars from plant carbohydrates, enter the bloodstream more slowly—moderating spikes and crashes in energy levels.

• What is whole grain?

Wheat, rice, corn oats and barley are all examples of grains.  “Whole” grain means that nothing is removed from the grain during processing.  An easy way to tell if a product contains whole grains is to look at the Nutrition Facts label.  If the first ingredient listed contains the word “whole” such as “whole oats”, or “whole wheat”, the product is mainly whole grain.

Whole grains contain many nutrients (including fiber, vitamins B&E), minerals (including calcium, magnesium, potassium, zinc and iron) and antioxidants.  These components of whole grains have many benefits that can contribute to your overall health and well-being.

FOOD SNACKING TIPS:

1. Sprinkle high fiber cereal like Grape-Nuts on unsweetened plain yogurt and add your favorite fruit.
2. Snack on fresh fruits such as oranges, pears, apples and berries.  They are great sources of fiber.
3. Eat nuts seeds and beans
4. Take shredded Wheat cereal microwave a serving and add 2 tsp. of olive oil this and sprinkle with herbs and seasonings like oregano and creole.

Bean spread with Shredded Wheat Crackers

Photo: Copyright 2010 Spin A Recipe.com

Recipe Developed and Reprinted with permission by Anthony J Sepe

INGREDIENTS:

1. 1 cup Greek-style low-fat or non-fat plain yogurt or light sour cream
2. 2 whole cloves of garlic, chopped finely
3. 1/4 cup finely chopped sweet onion
4. 1/4 cup finely chopped parsley (save some for garnish)
5. 2 teaspoons lemon juice
6. 2 teaspoons water
7. 1/4 tsp. Salt 
8. 1/4 tsp. freshly ground pepper
9. 1/4 tsp. creole seasoning
10. 1 can (15 oz.) kidney beans or northern beans rinsed and drained (or 1 cup dried beans cooked in 3 cups water)
11. 4 Tbsp. chopped sun-dried tomatoes (not packed in oil) that have been rehydrated in hot water and then drained
12. 2 teaspoons minced jalapeno peppers
13. 1 box of Shredded Wheat Cereal (or multi-grain pita chips)

PREPARATION:

1. In a food processor place yogurt, garlic, onion,chopped parsley, lemon juice, water, beans and herbs and creole seasoning; blend and and cover until it’s a combination chunky and smooth mixture.  Season to taste with salt and freshly ground pepper.
2. Transfer to a bowl and refrigerate for 1 to 2 hours to let flavors meld.  can be served now if time is an issue or
3. Bring to room temperature for about 30 minutes. Spread on your spreadables of choice i.e. Shredded Wheat Cereal or pita chips. 
4. Place on a serving platter garnished with springs of parsley.
5. Enjoy!

~Anthony

Sources:

(1) Fung,TT, Hu FB, Pereira MA, LiuS, et al. Wole-grain intake and the risk of type 2 diabetes: a prospective study in men.Am J Clin Nutr 2002:75:535-540.

(2)Schulze MB,Schulz M, Heidemann C, Schienkiewitz A et al.Fiber and Magnesium Intake and Incidence of Type 2 Diabetes: A Prospective Study and Meta-Analysis. Arch Intern Med 2007: 167:956-965.

(3)Position of the American Dietetic Association:Health Implications of Dietary Fiber.JAmDiet Assoc 2008:108:1716-1731.

Follower Sunday: “Thank You Readership!” Guest-Chef Amy Campbell of Joslin, Delivers Goodies

By Anthony J Sepe

http://www.medicalnutritiontherapyservices.com

http://www.fromadietitiansperspective.blogspot.com

 

As one of the 2009 Egg Ambassadors, Amy was invited to share a recipe from the American Egg Board.  She has grown-up making these meringue cookies.  They’re light an airy, and not high in fat.

These are called:  the Forgotten Cookies (or Meringue Kisses.)

These delicate clouds of meringue are drop cookies, the easiest type of cookie you can make. Once you’ve beaten egg whites with sugar and folded in ground nuts, simply drop the batter from a spoon or push it through a pastry bag or a food-storage bag onto cookie sheets. Then, bake the Meringue Kisses in a very low oven, turn off the heat and “forget” the cookies while they finish drying in the cooling oven. If possible, make Forgotten Cookies on a dry day so they don’t absorb moisture from the air, flatten out and lose their crispness. For this versatile cookie, you can use any ground nut you like, from pistachio to macadamia, or no nuts at all, as in some of the variations.

©  Forgotten Cookies (or Meringue Kisses)

Recipe reprinted with permission by Amy P. Campbell

Ingredients

• 4 egg whites
• 1/2 teaspoon cream of tartar
• 1 3/4 cups confectioners’ sugar OR 1 cup granulated sugar
• 2 cups (8 oz.) ground almonds

Preparation

In large mixing bowl at high speed, beat egg whites with cream of tartar until foamy. Add sugar, 2 tablespoons at a time, beating constantly until whites are glossy and stand in stiff peaks. (If using granulated sugar, rub just a bit of meringue between thumb and forefinger to feel if sugar has dissolved.) Gently fold in almonds.

Drop by tablespoonfuls' or pipe through pastry tube or food-storage bag onto lightly greased or lined (foil or waxed, brown or parchment paper) baking sheets.

Bake in preheated 225° F oven until firm, about 1 hour. Turn off oven. Let stand in oven with door closed until cool, dry and crisp, at least 1 additional hour.

Store in tightly sealed container with waxed paper between layers. (If stored cookies lose crispness, bake in preheated 200° F oven about 15 to 20 minutes.)

Variations:

Use amounts listed for 1 batch of cookies. To make 2 variations at a time, divide meringue mixture equally between 2 bowls. Beat or fold 1/2 the ingredient amounts listed for each variation into 1 of the bowls. For all variations, omit ground almonds.

Brandy Alexander – Beat in 1/2 cup unsweetened cocoa, 2 teaspoons vanilla and 1/2 teaspoon brandy extract.

Cherry/Almond – Fold in 1 cup chopped, drained maraschino cherries and 1 cup chopped almonds.

Chocolate – Beat in 1/2 cup unsweetened cocoa and 2 teaspoons vanilla.

Citrus – Beat in 2 tablespoons grated orange peel, 1/2 teaspoon lemon extract and a few drops yellow food coloring.

Mint/Chocolate Chip – Beat in 1/2 teaspoon mint extract and a few drops green food coloring. Fold in 1 cup semi-sweet chocolate morsels.

Rocky Road – Beat in 2 teaspoons vanilla.  Fold in 1 cup semi-sweet chocolate morsels and 1 cup chopped nuts.

Thank you,

Amy Campbell

Amy P. Campbell, MS, RD, LDN, CDE

Manager, Clinical Education Programs

Healthcare Services

Joslin Diabetes Center

One Joslin Place

Boston, MA 02215

Phone: 617-226-5824

Fax: 617-226-5805

Diabetes? I’m a Diabetic? NOT!… (with me)

by Anthony J Sepe

http://fromadietitiansperspective.blogspot.com

 

Diabetes, you ask about.  One of the many things we do as Dietitians,’ is to  assess  an individuals nutritional status.  In doing so, we know that a metabolic disorder or medical condition can prevent our body from absorbing specific nutrients, such as carbohydrates or protein.  One common example, diabetes, which is the inability to produce enough insulin, the hormone our bodies use to metabolize carbohydrates. 

I’ve often been told over the years by patients, ‘ I’m a diabetic.’   However, when in treatment with me, quickly, and I hasten to add, very quickly-- it is learned, that,   YOU ARE NOT A DIABETIC, but rather, “YOU ARE A PERSON WITH DIABETES  Now, re-read that statement again.  Let it sink-in.  Next, I would like you to take a piece of paper.  Draw a large circle.  Inside the circle, please write your name.  Outside of the circle, draw spokes, (like rays of the sun) all the way around the circle.  Further, on each line or ray of the circle, write something about yourself.  For example, mother, wife, daughter, friend, PTA Director, bowling leader, father, golfer … etc. (I think you get the idea)

Do you know why I just did that exercise with you?  Because you are a person.  You are a person who may happen to have diabetes, or you may have been just diagnosed with diabetes, or you may be a person that has maintained tight control of your diabetes.  In any of these situations, you are a person-first, because you still are the mother, wife, daughter, friend PTA Director, bowling leader, father, golfer, or tax accountant, or what have you.  If you have a headache, are you still the same person?  If you have high blood pressure or high cholesterol or low blood sugar, are you still the same person?  Well, then, here I teach you that:  Because you may be someone with Diabetes, you are still the same person, and, don’t let it define you.  All those spokes around the circle that I had you draw, make-up-you! 

Diabetes can affect many millions of Americans, without, even knowing they have it.  Diabetes, of course, must be effectively managed and managed properly.  I said earlier, that diabetes was the inability to produce enough insulin, which is the hormone our bodies use to metabolize carbohydrates.  Another way to say the same thing, is simply:  diabetes affects the way your body and my body uses energy in our food.

Glucose is sugar and is let go from a carbohydrate in our food.  When the sugar is in the blood, its then known as, blood sugar and sometimes, blood glucose.  Insulin takes care of and controls this blood sugar (in those individuals that do not have difficulties with insulin or otherwise are healthy individuals.)  Glucose then goes to a receptor on the cells (like a vacuum cleaner that sucks it inside the cells) and it gets converted into energy.

With diabetes, ‘the person with diabetes’ often times will have difficulty keeping the blood sugar stable.  Our bodies don’t make enough insulin and can’t use it correctly.  Carbohydrates, protein and fats are not used in the right kind of way.  The sugar builds-up in the blood, which then causes the blood sugar levels to go up.  It should be used for energy, but instead, is spilled over into the urine, and excreted.  This makes the bean-shaped kidneys work twice-as -hard, which can cause constant running to the bathroom to urinate.  It can also cause someone to be very thirsty, and  constantly drink water because of trying to quench thirst.   Therefore, following an eating plan is very important for  ‘a person who has diabetes.’