CARBS AND CATARACTS …. A CONNECTION?
Consuming too many high glycemic index (GI) foods, sometimes known as “bad carbs” may play a role in developing cataracts. However, according to a 10-year study published in The American Journal of Clinical Nutrition in November, it is not yet determined that avoiding these carbs will actually prevent cataracts. Out of 933 participants age 49 or older, researchers found that those who ate more foods with a high GI, such as refined cereals, were far more likely to develop cataracts than those who ate foods with a low GI.
High GI foods include pastries, cornflakes, white bread and other refined-flour products; low-GI foods include whole grains, nuts and beans.
A dissenter is Ruth Frechman, RD, a dietitian in private practice in Burbank, CA, and a spokeswoman for the American Dietetic Association. “It’s a theory,” she says. “I think the general scientific community isn’t behind it. The science isn’t quite there yet for it to be meaningful. The idea of “good carbs” and “bad carbs” doesn’t take into account the nutritional content of certain high GI foods. For example, baked potatoes are a high GI food but “I recommend potatoes all the time,” says Frechman. “They’re high in potassium and other nutrients and they’re very healthy for you.” She does agree that refined carbohydrates, such as sugary cereals and pastries, should be avoided because they have far less nutritional value than whole grains, fruits and vegetables and because they contain empty calories.
Source: Cornell University Food & Fitness Advisor, March 2008.
FROM THE COOKBOOK SHELF
I probably have more Junior League cookbooks in my collection than any others and the latest one is Mosaic from the Junior League of Pasadena, California. It didn’t take me long to order a book after perusing the pages of daughter Mary Ann’s copy recently. In fact, I tried two recipes during the weekend she was here. One was Fresh Green Bean Salad and the other was Red Hot Apple Crisp. Recipes were jumping at me right and left! What I like most about California cookbooks is that most recipes call for fresh fruits and vegetables, probably because so much of what we buy is grown there. I’m reserving the apple recipe until fall but decided to share an adaptation of the Green Bean Salad. Mary Ann thought that 1 cup of pecans (in the original recipe) was too many so I reduced the amount to ½ cup. I also added cherry tomato halves for more color and flavor and a tad more salt.
FRESH
GREEN BEAN SALAD
- ½ cup light olive oil
- 1/3 cup white wine vinegar
- 1 teaspoon dill weed
- 1 clove garlic, minced
- ½ teaspoon kosher salt
- ¼ teaspoon pepper
- 1 ½ pounds fresh green beans, trimmed and cut into 1-inch pieces
- ½ cup pecan halves, toasted and coarsely chopped
- 1 cup cherry tomato halves
- 1 cup crumbled feta cheese
- ½ cup chopped red onion
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Whisk olive oil, vinegar, dill weed, garlic, salt and pepper in a bowl until combined. Blanch green beans in boiling water for 2 to 5 minutes or until tender-crisp; drain. Immediately plunge beans into a bowl of ice water to stop the cooking process. Drain again and pat dry. Arrange the beans in a shallow serving dish and sprinkle with pecans, cherry tomato halves, cheese and onion. Add the olive oil mixture just before serving and toss until coated. Recipe makes 4 to 6 servings.
Source: Mosaic, published in 2008 by the Junior League of Pasadena, CA, is available from Amazon.com. The price is right, too!
ENCORE RECIPE
I’m not sure this recipe was ever on a regular memo but it was on the 1984 holiday recipe sheet. It’s not in my cookbook because the recipe was featured in the Food Editors’ Favorites Cookbook published that year. We made it again when Mary Ann was here and it tasted so good, I decided to put it on a memo. It’s made with brown rice and all kinds of fresh veggies that we’re encouraged to eat. My sister, Ann, adds rotisserie chicken to make it a main dish. This is a wonderful recipe for family and friends!
STIR-FRY BROWN RICE WITH VEGETABLES
- 1 cup regular brown rice, uncooked
- 1 tablespoon chicken bouillon granules
- 3 tablespoons vegetable oil, divided
- 1 cup thinly sliced carrots
- 3 scallions, some tops included, thinly sliced
- ½ teaspoon garlic powder
- 1 large green bell pepper, sliced in thin strips
- 1 cup thinly sliced zucchini
- 1 cup sliced fresh mushrooms
- ½ cup slivered almonds
- ¼ cup plus 1 tablespoon reduced-sodium soy sauce
The day or morning before serving, cook rice according to package directions, adding chicken bouillon granules to water. Cool rice completely in refrigerator. Heat about 1 tablespoon oil in wok or large skillet over high heat. Add carrots; stir 1 minute. Add scallions, garlic powder and green bell pepper strips; stir fry I minute, adding more oil as needed to prevent sticking. Add zucchini, mushrooms and almonds; stir fry about 2 minutes or until vegetables are tender-crisp. Add rice, stir to separate grains and heat through. Season with soy sauce. Serve at once. Recipe makes 4 to 6 servings.
Source: Food Editors’ Favorites, 1984.
RED AND GREEN GRAPES
There is no nutritional difference between red and green grapes. The European variety that are most commonly found in our supermarkets contain 104 calories, 0 grams of fat, 1 gram of fiber, 1 gram of protein, 27 grams carbohydrates and 17 milligrams of vitamin C per one cup serving. While grapes rank lower in overall nutritional value than some other fruits, they’re still a great snack alternative to chips, cookies and other empty-calorie foods.
Source: Cornell University Food & Fitness Advisor, April, 2008. |
