January 1st 2011,

This post from Working hands farm has re-inspired me to continue learning all I can about the process of food!

I’m still going to school for Nutrition and the more and more I learn, the slower the food the better.

Here is a great example of a farmer who is passionate about food!

Pointing Out the Perks.

What is the best sugar substitute to use for baking and daily use for diabetics?

Stevia is the best choice for a sugar substitute for baking and daily use. Stevia is very natural because it is derived from a perennial shrub with leaves 30-times sweeter than sugar and it is available in powdered, liquid, concentrate, tea or tablet form. However, in order to substitute sugar with stevia you will have to follow the directions on the stevia product label to get the results you want. This product can be found in most health food stores. * Interesting fact: it has not been approved by the FDA as a food additive because American sugar corporations would lobby against it because it could substitute sugar in all processed foods which would result in billions of dollars lost for these corporations that control the sugar market.

Here are some other natural sweeteners to check out that are lower on the glycemic index (index that measure rise in blood sugar) : xylitol,  Agave, Barley Malt Syrup, Brown rice syrup, Date sugar, frozen juice concentrate, honey, maple syrup, and molasses.

However, sugar free baking can be a challenge especially in high sugar products such as cakes which require sugar to increase the temperature that starch gelatinizes at. Sugar has many other functions in leavening, a fine even texture, and caramelization. So you may have to have experiement and search online for recipes or baked goods using natural sweeteners

I have suggested many of the natural sweeteners that are safe to consume, but there are some  man made  ”alternative sweeters” that people recommend to people with diabetes and are approved by the FDA, but they should be avoided when possible (please read labels!). These sugars are referred to as sugar alcohols because they are derived from sugar but their chemical structure is altered. Gastric distress is a symptom is they are consumed in excess. : Sucralose (Splenda) , Aspartame (Equal, NutraSweet), Saccharin (Sweet N’ Low), Acelsulfame-K, Neotame, Sorbital, and Cyclamates. Please look at this website because it shows how many of these sweetners have been inadequately tested and even though  animal testing has shown thyroid problems and tumors the FDA still has approved them!  http://www.purestevia.info/

In the end, it really is best to avoid baked goods as much as possible if you have diabetes, but when you need a baked good for a special occasion try to use the natural sweetners I mentioned above. Happy Baking!

Question: I have type 2 diabetes and high blood pressure.  Some one suggested I try “Original No Salt” which is Sodium-free instead of salt.  Is it a safe alternative for my use?

Answer: Eliminating salt from your diet is a good start to curing your high blood pressure. “Original No Salt” is a safe alternative for you to use.  Here are two easy ways you can reduce your sodium intake:

1.) Try you food before salting it. Alot of foods are already naturally salted or if you are eating packaged foods they are often salted for preservation. Remember it’s important to read labels.

2.) Try other spices. There are alot of natural and tasty flavorings that you can use to liven up a dish. Instead of salt try black pepper (it adds a little spice and is known to be good for digestion).  Basil, garlic, oregeno, paprika, and chili flakes.  When baking, peppermint or cinnamon can also be good substitutes for salt to add flavor.

Other ways to reduce high blood pressure (hypertension) include:

•  Introduce excercise on a regular basis. Moderate excercise is usually better than overexerting yourself. If you havent worked out in a while try walking or doing strength excercises for 10 minutes a day and we  will see improvements within weeks.
• Eat whole grains, fruits, vegetables, and avoid trans fats. Fruits and vegetables contain vitamins E and C which are atioxidants that fights against oxidative stress caused by unhealthy diets or environments.
• Consider eating potassium rich foods (in fruits and vegetables). Potassium is known to reduce the effects of sodium on blood pressure.
• Limit Alcohol and Caffeine.
• Avoid Tobacco products
• Reduce your stress. Try deep breathing excercises throughout the day. “inhale 1……2…..3…..exhale 1…….2……3……” Yoga and light stretching is also very good in releasing tension and stress. Underschedule yourself and slow down.

Good luck! And if  you need support try to get a few friends to make these small lifestyle changes with you!