Amber asked me awhile ago about some healthy substitutes for condiments, as she's noticed now that she's reading labels more closely, many are high in sodium.
Before I get to my suggestions, I want to congratulate Amber for her victorious week fighting the nicotine demon! It can be so hard to kick that habit, and it takes a lot of willpower. But if she can kick the butts…the rest is a whole lot easier.
Also, she's going to notice as she clears the tar and nicotine residues out of her body, her senses of smell and taste may be a whole lot more sensitive than when the cigarettes dulled everything. She may find that she doesn't even need salty condiments in order to taste her food. It's one of the rewards of quitting.: )
Tartar sauce 1/2 cup canola oil mayonnaise 2 tablespoons sweet pickle relish 1 large green onion, chopped 1 1/2 teaspoons red wine vinegar
Barbecue sauce and Steak Sauce I'm leaving this up to Eating Well, as they have a whole collection of barbecue sauces, marinades, and rubs. And the vinegar in many of these is excellent for keeping your post-meal blood glucose level low!
Ketchup For the Jamie Oliver fans in our group, here is his recipe. I recently wrote an article about fennel, and it's included in his version. It takes a little bit of time, but for things like this I like to find pretty bottles at Goodwill and get crafty with it. Your kids might enjoy this as a Saturday afternoon project.
Mayonnaise Canola oil mayonnaise is my favorite. I also, for those wanting to reduce fat, recommend stirring a spoonful of mayonnaise into a cup of Greek yogurt. Hummous makes a nice sandwich spread alternative to mayonnaise as well.
OK! Sounds like Amber had a great week, and tackled a lot of tough challenges. I look forward to seeing what the next week brings!
Not long ago I mentioned some research suggesting that vinegar consumed with a meal can help to reduce the glycemic index of that meal. I'm not big on drinking vinegar myself, so I've had my eyes open for tasty ways to make that interaction work for you in real life.
One great food to keep in mind is the Argentinian condiment chimichurri. I call it South American pesto, the big difference being that chimichurri is most often made with parsley instead of basil. That's ok, parsley is absolutely loaded with vitamin A and lots of other nutritional goodness we lose out on because we tend to think it is only useful as a garnish.
Here is a great recipe with some serving ideas. It's barbecue season so it's a great time to get friendly with this sauce! While the Argentinians are famous for their love of beef, this sauce is great on anything you wish to barbecue, such as the salmon in the photo.
As chimichurri becomes more popular in the United States, pre-prepared versions are becoming more common. I've even seen it on the shelves at Trader Joe's, both plain and as part of some of their packaged dishes.
The other day I stopped at a demo table at my neighborhood store and met the president of Magic Road International, a company devoted to importing Argentinian foods. She shared that they have a chimichurri sauce (Estancia Lucia) that they're working to bring to your table, made with great ingredients such as native Argentinian olive oil and balsamic vinegar. It's become one of my favorite condiments because it's so tasty and versatile.
Continuing on with yesterday's theme, I wanted to summarize options for anyone who, for whatever reason, chooses to drink milk alternatives instead of cow's milk.
The primary problems with these alternatives are:
1. They almost, without question, do not provide equivalent amounts of protein and raise your diet's carbohydrate to protein ratio.
2. They are often sweetened, increasing your simple carbohydrate to complex carbohydrate ratio.
3. Most of the alternatives, except for coconut milk, do contain vitamin D. However, check your label just to be sure.
If you choose to use these, in general, you are not substituting milk alternatives for milk. You are drinking a beverage that creates a need for you to increase your protein, vitamin D, and complex carbohydrates in the foods you also choose, in order to make up the deficiencies this switch inevitably creates. If you do not know how to do that, a consultation with one of our inCYSTers might be helpful. Many of them offer Skype consultations if you do not see on our list below and to the right who lives near you.
Here's the rundown. For comparison, per 8 ounces, 1% milk contains: 110 calories 8 grams protein 5 grams fat 12 grams carbohydrate 0% added sugar
One bias I do have which is reflected below, is toward soy milk. Too many women with PCOS have thyroid problems, for me to feel responsible presenting it as an option. So I have omitted it.
All information is for an 8 ounce serving.
ALMOND MILK This one appears to be the most popular. One benefit to almond milk is that since almonds are naturally sweet, there is not as much of a need to add sugar in order to make them palatable. The disadvantage to almond milk is that, consumed in large enough quantities, it may increase your omega-6 intake enough that you promote, rather than reduce, inflammation (almonds, while beneficial in moderation, are the only nut that contain absolutely no omega-3's and for that reason should not be the only nut you exclusively eat).
Almond Breeze Brand 45 calories 2 grams protein 3.5 grams fat 3 grams carbohydrate 0% of carbohydrate is added sugar Pacific Foods Vanilla Almond
45 calories 1 gram protein 2.5 grams fat 3 grams carbohydrate 0% of carbohydrate is added sugar
FLAX MILK
I do like flax milk's omega-3 fatty acid content. It's sweetened, but not to the same degree as many of the other milks. I could see using this in cooking, in any recipe that called for cream, or as coffee creamer, as a way to enhance your diet's overall omega-6 to omega-3 ratio. It still comes up short in the protein department.
Flax USA Flax Milk
50 calories 0 grams protein 2.5 grams fat 7 grams carbohydrate 100% of carbohydrate is added sugar
HEMP MILK One benefit to hemp milk is its omega-3 content. However, it is sweetened pretty significantly so consumers will drink it.
Living Harvest Hemp Milk
130 calories 4 grams protein 3 grams fat 240 grams carbohydrate 75% of carbohydrate is added sugar Manitoba Harvest Hemp Bliss
110 calories 5 grams protein 7 grams fat 7 grams carbohydrate 86% of carbohydrate is added sugar
OATMEAL MILK
Highest in calories, partially because it's sweetened. Eating the real oatmeal will give you better benefits.
Pacific Foods Oatmeal 130 calories 4 grams protein 2.5 grams fat 24 grams carbohydrate 79% of carbohydrate is added sugar
HAZELNUT MILK
The fat in hazelnuts is primarily monounsaturated, making the fat here healthy, but again, low protein and high added sugar are problematic
Pacific Foods Hazelnut Milk
110 calories 2 grams protein 3.5 grams fat 18 grams carbohydrate 78% of carbohydrate is added sugar
COCONUT MILK
I love this milk, but consumed in place of milk, the saturated calories will add up. Yes, the fat in coconut milk is different than the fat in meat, but even so, your overall intake of saturated fat, regardless of the source, should be no more than 10% of total calories. So I say save this one for cooking (as in Thai curries) or used sparingly on breakfast oatmeal or quinoa. It's not really the best choice for drinking by the glass.
Regular Canned Coconut Milk
445 calories 5 grams protein 48 grams fat 6 grams carbohydrate 0% of carbohydrate is added sugar Trader Joe's Light Coconut Milk
150 calories 0 grams protein 12 grams fat 12 grams carbohydrate 0% of carbohydrate is added sugar
So Delicious Coconut Milk (carton) 50 calories 1 gram protein 5 grams fat 6 grams carbohydrate 86% of carbohydrate is added sugar
Silk Coconut Milk (carton) 90 calories 1 gram protein 5 grams fat 10 grams carbohydrate 90% of carbohydrate is added sugar
RICE MILK
Until recently, rice milk was also an option that fell short in protein and in which sugar was added to sweeten and flavor. The first example here illustrates that point. The second option, which has recently come on the market, is a great advancement as far as milk alternative options go.
Both brands are made with brown rice, and both contain vitamins D and B12. However, safflower oil, one of the pro-inflammatory omega-6 fatty acids we encourage you to limit, is also listed as a Rice Dream ingredient. Just wanted to cover that base.
For women with PCOS, the addition of stevia by Growing Naturals is an added plus, as research is suggesting that regular consumption of stevia may help to improve pancreatic function, reduce cravings for sweets, and improve memory. All of those are chronic issues which make it hard to make the choices promoting hormone balance. In addition, Growing Naturals DOES contain vitamin D (in the vegan D2 form), and vitamin B12, often deficient in vegans.
Rice Dream Rice Milk
120 calories 1 gram protein 2.5 grams fat 23 grams carbohydrate 43% of carbohydrate is added sugar Growing Naturals Brown Rice Milk
110 calories 8 grams protein 1 grams fat 17 grams carbohydrate 0% of carbohydrate is added sugar So by now you know my bias, but now you also know why it exists. I use all of these milks in my kitchen. But I do so in different ways. Some as condiments and even coffee creamers, as I do enjoy their flavors, but not as a beverage choice I drink by the glass. The two I drink by the glass are cow's milk and Growing Naturals. Hopefully I've provided you with enough information to de what combinations are most hormone-friendly for you.
If you're interested in trying/using Growing Naturals yourself, and it hasn't arrived at your local store, here is information for ordering.
This is a guest post by a new member of the inCYST network, registered dietitian Christie Wheeler, MS, RD. Her bio and contact information are located at the end of her article. Medicinal vinegar dates back to Hippocrates with uses ranging from hand washing to treating stomachaches. Most recently, a surge in research on vinegar and its effect on blood sugar has emerged. Dr. Carol Johnston, the Director of the Nutrition Program at Arizona State University, has thoroughly investigated this topic for over 10 years. I happily sat down with her to discuss the conclusions of her research and extrapolate on what it means for women with PCOS.
What are some of the health benefits of vinegar?
Conclusive research shows that when diabetics consumed 1-2 tablespoons of vinegar with a starchy meal, the rise in blood sugar was significantly less compared to people that consumed a placebo with the same meal. Diabetics who regularly consumed vinegar with meals saw a reduction in their hemoglobin A1-C levels, which measures the three month average of blood sugar. Additionally, consistent vinegar consumers saw a lower fasting blood sugar level.
How does vinegar decrease blood sugar levels?
The mechanism by which vinegar prevents a rise in blood sugar after a meal is not yet understood. Acetic acid is the primary acid found in vinegar and is thought to prevent enzymes from digesting starches. Vinegar does not have the same effect of lowering blood sugar after a meal with simple carbohydrates from fruits or refined sugar, as it does a meal including complex carbohydrates from grains, legumes or dairy. It may work by preventing the breakdown of complex carbohydrates, allowing them to pass through the digestive tract without being absorbed or raising blood sugar. A current trial at ASU is testing this theory by measuring nitrogen excreted through the breath, which will show if fermentation of undigested starches is happening in the intestines.
Are the benefits the same for everyone, or is vinegar consumption more important for people with certain conditions?
Since high blood sugar is a risk factor for heart disease and vinegar consumption also lowers blood pressure, research suggests that regular vinegar consumption may protect against, as well as help treat, symptoms related to diabetes and heart disease. One to two tablespoons of vinegar with meals will certainly not harm anyone while the potential benefits make it worthwhile to try.
Are there other foods or beverages high in acetic acid?
Vinegar is used in many recipes and condiments, like mustard and Kombucha (a fermented beverage). These options open for more variety in increasing acetic acid in the diet. While you can opt to buy commercial products that contain vinegar, you can easily make your own as well. Consider adding 2 tablespoons of apple cider vinegar to 16 ounces of water with an ounce of 100% fruit juice or honey. More information about Kombucha may be found here: http://www.wonderdrink.com/news/kombucha-raw-vs-pasteurized/
Being that vinegar is an acid, is there a concern of consuming too much at one time (or in the long-term) that may lead to harmful side-effects?
Current research suggests that vinegar is only helpful for reducing blood sugar levels after a starchy meal. It does not seem to help diets that are already low-glycemic or where the sugars consumed are simple (monosaccharides) versus complex (disaccharides). Therefore, daily ingestion may not be necessary for everyone. It may still be beneficial though, since the American diet tends to be low in fruits and vegetables, high-glycemic, and acidic.
What dose do you recommend? Does it matter what type of vinegar (red wine, balsamic, apple cider, etc.)?
The recommended dose of vinegar is one to two tablespoons at meal-time. Any vinegar works because acetic acid (the defining component of ‘vinegar’) is the active ingredient. Use the vinegar to make dressings (2 parts vinegar + plus 1 part olive oil). Use the dressing on salads, vegetables, sandwiches, or simply for dipping bread.
Any tips for increasing intake?
Make like a Brit and keep vinegar on the dining table!
Vinegar may not be something you need to add into every meal, but beneficial health properties make it a condiment worth enjoying with a heavy hand.
Additional Resources:
Vinegar: Medicinal Uses and Antiglycemic Effect. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1785201/
Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes
Christi Wheeler, MS, RD, works in the nutritional management of special health needs for children, freelance nutrition writing and private nutrition counseling for children and adults. While she enjoys counseling individuals to pursue weight loss goals, her focus has shifted to provide nutrition information in way that is understandable and applicable to all age groups, genders and fitness levels. Christi practices in Phoenix, Arizona. For more information, please visit her website,www.superiorsustenance.com.
