With the recent popularity of low carbohydrate diets and the explosion of media reports on the negative effects of sugar (the war on sugar,) many people are afraid to eat any food containing
carbohydrates.
However, it is important
to distinguish between simple carbohydrates that may lead to tooth decay, hyperactivity,
obesity, heart disease, stroke and diabetes; and healthy complex carbohydrates
that regulate blood sugar, LDL cholesterol and digestion.
Simple carbohydrates include
mono and disaccharides such as sucrose, fructose, and lactose. Examples are granulated and brown sugar, corn
syrup, honey, agave, fruit and milk.
As early, as 2002 the World Health Organization was recommending
that people limit added sugar in their diets.
The WHO recommends that only 10% of your total calories come from added
sugars, with additional benefits when lowering it to 5%. This equates to approximately
9 teaspoons of added sugar per day for men, six for women and three for
children. This does not include an allowance for naturally occurring sugar in
fruit and milk.
We all know that candy, soda, ice cream, gelato and baked
goods are chuck full of sugar; however, many people are unaware of the hidden sugar in other foods. Large amounts of sugar are added to yogurt, breakfast
cereals, catsup, salad dressing, spaghetti sauce, dried fruit, crackers and
bread in the form of sucrose, agave, honey, corn syrup, molasses, fruit juices
and concentrates. It does not matter if
it is natural, organic or processed—sugar is sugar. READ the nutrition label to check for the
sugar content. I suggest you keep a food log and add up all of the grams of sugar you consume in one day. Then measure out 1 teaspoon of sugar for every 4 grams and put it in a bowl. That bowl full of sugar is what you are actually eating.
On the other hand, complex carbohydrates
(polysaccharides,) are a good source of fiber, vitamins, minerals and phytonutrients. They are recommended as a part of a healthy diet. Good sources include vegetables, beans, lentils
and some whole grains.
One of the best ways to truly know what you are eating is to
make it yourself! Here is a delicious and
nutritious soup recipe that incorporates a variety of vegetables that’ll start
you down the path to healthy eating.
Sweet Potato & Sausage Soup
3 cups (1/2 inch) cubed peeled sweet potato
1 1/2 cups sliced peeled carrots
1/2 cup diced onion or shallot
1/2 cup diced celery
1-2 tablespoons olive oil
1 teaspoon grated ginger
1/2 teaspoons curry powder
1/2 teaspoon salt
1 clove minced garlic
3 cups chicken or vegetable broth
1/2 pound sausage (I like chorizo or chicken apple)
Note:
*If you want to make a vegetarian version omit the sausage and use vegetable rather than chicken broth.
*For a Thanksgiving twist omit the ginger, curry and garlic. Add 1/4 t ground ginger, 1/8 t ground cinnamon, 1/8 t ground nutmeg and 1 cup of milk.
* Use your favorite spices to create your own favorite taste explosion!
1. Brown sausage in a skillet. Drain on a paper towel to remove excess fat. Put on cup of broth in the pan to deglaze. Set aside to add to soup later.
2. In a large pot saute the onion, celery, ginger and garlic in 1-2 T of olive oil. When tender add the other vegetables and cook, stirring until slightly browned. You want to caramelize the natural sugars to develop flavor.
3. Add the reserved broth from deglazing plus the remainder 2 1/2 cups of broth and the spices.
4. Simmer until the vegetables are tender, about 20 minutes.
5. Place half of the cooked vegetables and broth in a food processor and blend until smooth. Place in a saucepan. Repeat with second half. Add the browned meat and simmer for about five minutes. Adjust thickness with additional broth or milk.
Note:
*If you want to make a vegetarian version omit the sausage and use vegetable rather than chicken broth.
*For a Thanksgiving twist omit the ginger, curry and garlic. Add 1/4 t ground ginger, 1/8 t ground cinnamon, 1/8 t ground nutmeg and 1 cup of milk.
* Use your favorite spices to create your own favorite taste explosion!
1. Brown sausage in a skillet. Drain on a paper towel to remove excess fat. Put on cup of broth in the pan to deglaze. Set aside to add to soup later.
2. In a large pot saute the onion, celery, ginger and garlic in 1-2 T of olive oil. When tender add the other vegetables and cook, stirring until slightly browned. You want to caramelize the natural sugars to develop flavor.
3. Add the reserved broth from deglazing plus the remainder 2 1/2 cups of broth and the spices.
4. Simmer until the vegetables are tender, about 20 minutes.
5. Place half of the cooked vegetables and broth in a food processor and blend until smooth. Place in a saucepan. Repeat with second half. Add the browned meat and simmer for about five minutes. Adjust thickness with additional broth or milk.
6. Serve warm or cold.
Sources
