Selecting the proper food preparation method is equally important as selecting the right foods. Some foods require cooking while others are best whole and live.

Cooking methods affect nutrition of the foods you eat. There are several factors in cooking that affect the mutation value of the foods we eat. Improving your cooking methods can improve your health.

Cooking methods to avoid:

Grilling, Smoking, high temp fat frying and boiling.

Grilling is a very popular method of cooking in North America particularly in the summer. There are two major problems with grilling. First, most grilling involves fat in one form or another subjected to direct flame. This transforms the fat creating free radicals, which are known to be carcinogenic. Second, the fuels used to barbeque produce toxins that are transferred to the foods. Charcoal and wood are the worst offenders but even propane has its dangers.

Does charred meat really cause cancer?
The American Institute for Cancer Research doesn't mince its words. ‘Cancer researchers have found that grilling ... causes ‘muscle meats' (red meat, poultry and fish) to produce cancer compounds.'

Researcher Dispels Myth of Dioxins and Plastic Water Bottles

Rolf Halden, PhD, PE

The Internet has been flooded with email warnings to avoid freezing water in plastic bottles so as not to get exposed to carcinogenic dioxins. One hoax email has been erroneously attributed to Johns Hopkins University since the spring of 2004. The Office of Communications and Public Affairs discussed the issue with Rolf Halden, PhD, PE, assistant professor in the Department of Environmental Health Sciences and the Center for Water and Health at the Johns Hopkins Bloomberg School of Public Health. Dr. Halden received his masters and doctoral degrees researching dioxin contamination in the environment. We sat down with him to set the record straight on dioxins in the food supply and the risks associated with drinking water from plastic bottles and cooking with plastics.

Question: What are dioxins?

Recent reports of drug safety issues is just one more reason to use natural means to control medical issues when ever possible. Now we hear Advandia (a popular drug for treating type 2 diabetes) may be killing people. Even the "safe" drugs have long list of known , undesirable side effects. Proper Diet can often safely and effectively accomplish the medical results desired without the side effects and risks.goals

Avandia, GlaxoSmithKline Plc's widely used drug for treating type 2 diabetes, raises the risk of heart death by 64 percent and the risk of heart attack by 43 percent, U.S. researchers said on Monday.

About 21 million people in the United States have diabetes, with 95 percent having type 2 diabetes, which raises the risk of heart disease, kidney failure and other serious complications.

Avandia and Actos, a drug made by Japan's Takeda Pharmaceutical Co. Ltd., are part of a class of drugs known as thiazolidinediones or glitazones.

The first drug in the class, Rezulin, was pulled from the market in March 2000 after about 63 people who took it died from acute liver failure.

Another study in 2003 suggested that Avandia might cause heart failure, and Glaxo warned doctors in February that Avandia increased the risk of bone fractures.

 

Avandia competes with Merck & Co. Inc.'

 

The news about Avandia, a $3 billion a year drug also known as rosiglitazone, triggered a free fall in GSK's shares, which closed off more than 5 percent on the London Stock Exchange. The slide continued on the New York Stock Exchange, with shares closing down nearly 8 percent.

This article clearly outlines the major differences  between The recommendations from the American Diabetes Association and what can be found on this site. The quotes in the blue boxes are directly from the American Diabetes Association as of 3/31/2007 and are unedited.

these quotes show how they still do not support The Low Glycemic concepts for diabetic control, seem to promote unhealthy diabetic choices and do not cite or support recent research into alternative options for glucose control. Is it any wonder the diabetic epidemic is out of control when the most trusted American Source for diabetic information is debunking one of the most effective strategies for glucose control and casting doubt on other effective strategies? 

For this article I will focus on just three differences that that make me question the motives of those offering the advice. After each quote from the American Diabetes website I will offer my comments.

Does cinnamon improve glucose and lipids of people with type 2 diabetes?

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A few recent studies have suggested that cinnamon improves blood glucose, triglyceride, total cholesterol, HDL cholesterol, and LDL cholesterol levels in people with type 2 diabetes.  These studies involved just a few people and were short in duration, and do not yet provide enough evidence that cinnamon can play a useful role in treating diabetes.

The quantities of cinnamon involved were much larger than traditionally used in cooking and seasoning. The studies are interesting, however, and may point the way to further research.

Read more on the cinnamon study.  http://www.diabetes.org/cinnamon.jsp

This is just a short quote to get us started. The primary study cane from The USDA ARS. The much larger amounts referred to by the ADA is only 1/4 teaspoon per day. Maybe the ADA considers that an excessive amount of cinnamon but I find it vary easy to add to my food each day. Perhaps the ADA considers the USDA study inconclusive but it is good enough for me and my meter shows good results. Here is what the study was about and the conclusion.

 OBJECTIVE—The objective of this study was to determine whether cinnamon improves blood glucose, triglyceride, total cholesterol, HDL cholesterol, and LDL cholesterol levels in people with type 2 diabetes.

RESEARCH DESIGN AND METHODS—A total of 60 people with type 2 diabetes, 30 men and 30 women aged 52.2 ± 6.32 years, were divided randomly into six groups. Groups 1, 2, and 3 consumed 1, 3, or 6 g of cinnamon daily, respectively, and groups 4, 5, and 6 were given placebo capsules corresponding to the number of capsules consumed for the three levels of cinnamon. The cinnamon was consumed for 40 days followed by a 20-day washout period.

RESULTS—After 40 days, all three levels of cinnamon reduced the mean fasting serum glucose (18–29%), triglyceride (23–30%), LDL cholesterol (7–27%), and total cholesterol (12–26%) levels; no significant changes were noted in the placebo groups. Changes in HDL cholesterol were not significant.

CONCLUSIONS—The results of this study demonstrate that intake of 1, 3, or 6 g of cinnamon per day reduces serum glucose, triglyceride, LDL cholesterol, and total cholesterol in people with type 2 diabetes and suggest that the inclusion of cinnamon in the diet of people with type 2 diabetes will reduce risk factors associated with diabetes and cardiovascular diseases.

This is just getting us stated. Click the read more link below for the full article.

This is an enquiry e-mail via http://diabetic-diet-secrets.com/members from:
Susan L

Is tabouli (bulgar wheat) a wheat or grain..(carbs?? or not)



 

Hi Susan,

It is not as simple as carb or no carb. Also we must not confuse bulgar with tabouli. Bulgar is just one of the ingredients in tabouli. An other Tabouli recipe can also be made with quinoa for people who are gluten intolerant.

Bulgur, bulghur or burghul - however you spell it, it is all the same, and it is all good. This deliciously healthy grain is made from whole-wheat berries or kernels that have been steamed, dried and cracked. Some people confuse bulgur with cracked wheat, but bulgur is different since it has been pre-cooked.  1 cup of Bulgar contains 34 grams carbohydrate 8 grams fiber 0 fat and 6 grams of protein.and 120 calories. Bulgar has a glycemic index of 47 (low) meaning it is slow to raise blood glucose.

(glycemic index numbers vary on different charts based on what is used for the reference but the concept of high or low remain fairly constant) Unless you are gluten intolerant Bulgar is a good choice for a low glycemic carbohydrate.

Tabouli, also known as tabbouleh, is a Mediterranean salad that contains bulgar the breakdown for tabouli is 8% protein 43% carbohydrate and 48% fat. combined with fish or chicken breast this makes an excellent low glycemic meal. The simple PCF ratio of 8-43-48 may be a little misleading when deciding if this is a healthy food. The 8% protein is from  good vegetable sources. The carbs in the recipe I use are low glycemic carbs, additionally of the 24.44 grams of carbs in a 5.2 oz serving of tabbouleh 6.81 grams are fiber meaning the net carbs are 17.64.The fat sounds like it is high too. The fat breaks down to 1.2 grams of saturated fat from vegetable sources, 1.47 grams of  Polyunsaturated Fat and 8.37 grams of monounsaturated fats. The fats (primarily from olive oil) further lowers the glycemic index of tabbouleh. 

People who are gluten intolerant may wish to substitute quinoa, buckwheat, kamut or other whole grains for the bulgar. 

Quinoa Tabouli
/(Serves 4 to 6)/

2-1/2 cups cooked quinoa (1 cup dry)
3/4 cup chopped mint
1/2 cup diced seedless cucumbers
2 cups finely chopped parsley
2 small tomatoes
3 green onions, chopped
3 tablespoons lemon juice
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper

Rinse quinoa thoroughly. Bring 1 cup quinoa and 1-3/4 cup water to a full boil over medium heat, cover, and reduce to simmer. Continue simmering for 15 minutes. Remove from heat and uncover. Allow to cool.

In a bowl, combine quinoa, mint, cucumbers, parsley, tomatoes, and onions. In a small bowl, whisk together the lemon juice, oil, salt, and pepper. Pour over salad; toss. Serve at room temperature or refrigerate for 1 or more hours and serve cold.


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Toma Grubb
Admin for:
www.NutriCoach.net
www.NutriCoach2.com
www.Diabetic-Diet-Secrets.com

This is an enquiry e-mail via http://diabetic-diet-secrets.com/members from:
Ralph H
I am a type 2 diabetic and am controlling my blood sugar with diet and exericise, however, I am losing weight too fast (I think) and believe my level of exercise (3 - twenty minute walks a day) combined with calorie intake (approx 1500) is way off kilter.  The normal person could increase calories and reduce activity or vice versa but I feel that I will lose control of my blood sugar if I employ either method.  I feel as if I need to be on some kind of diet combined with my exercise program that will allow me to maintain my present weight and my blood sugar.  I am a white man, weight 215 down from 242 two months ago (lost 27 pounds in 2 months) 58 years old, 5'10" and have just recently quit smoking.  No other problems outside of the dibetes.  Hoping you can help.  Thanks for your time.  Ralph H