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Posts Tagged ‘diabetic cooking’

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Many of us today are trying to find away to lower cholesterol, lowering blood sugars, reducing arthritis pain and yes boosting our memory. If we open our cupboards looking to add flavor to our food we might just find a spice that is common in our households called Cinnamon. What does cinnamon look and taste like, and are they all the same?

Cinnamon is the brown bark of the cinnamon tree, which when dried, rolls into a tubular form known as a quill. Cinnamon is available in either its whole quill form (cinnamon sticks) or as ground powder.

Are all Cinnamon’s the same? What is the Best?

Cinnamon is one of the oldest and most popular spices, and has been used for millennia both for its flavoring and medicinal qualities. Two major types of cinnamon used Cassia and Ceylon cinnamon. Ceylon cinnamon is known as “true cinnamon”, Ceylon cinnamon is NOT the kind of cinnamon that is normally sold in the spice section at your local supermarket, Cassia is the one seen most. Cassia cinnamon contains coumarin, the parent compound of warfarin, a medication used to keep blood from clotting. Due to concerns about the possible effects of coumarin, in 2006, the German Federal Institute for Risk Assessment warned against consuming large amounts of cassia cinnamon.

Let’s Get Using the Cinnamon!

Studies have shown that just ½ teaspoon Ceylon cinnamon add to cereal, oatmeal, toast, tomato sauces or on an apple can have many health benefits. These are just a few ways of how you can add cinnamon to your meals. You might have your own special recipes!

Benefits of Cinnamon!

  • Lowers Cholesterol: Studies have shown may significantly lower LDL “bad” cholesterol, and triglycerides and total cholesterol.
  • Reduces blood sugar levels and treating Type 2 Diabetes.
  • Heart Disease: Reducing blood pressure.
  • Fights Cancer: A study released by researchers at the U.S. Department of Agriculture in Maryland showed that cinnamon reduced the proliferation of leukemia and lymphoma cancer cells. The combination of calcium and fiber found in Cinnamon can help to remove bile, which prevents damage to colon cells, thus prevents colon cancer.
  • Tooth decay and mouth freshener: Treat toothache and fight bad breath.
  • Brain Tonic: Cinnamon boosts the activity of the brain and hence acts as a good brain tonic. It helps in removing nervous tension and memory loss. Also, studies have shown that smelling cinnamon may boost cognitive function, memory, performance of certain tasks, and increases one’s alertness and concentration.
  • Reduces Arthritis Pain: Cinnamon spice contains anti-inflammatory compounds, which can be useful in reducing pain and inflammation associated with arthritis. A study conducted at Copenhagen University, where patients were given half a teaspoon of cinnamon powder combined with one tablespoon of honey every morning had significant relief in arthritis pain after one week and could walk without pain within one month.
  • Itching: Paste of honey and cinnamon is often used to treat insect bites.

Share with us how you enjoy cinnamon!

Resources:

https://www.webmd.com/diet/supplement-guide-cinnamon

http://care.diabetesjournals.org/content/26/12/3215

Source: George RC, Lew J, Graves DJ. Interaction of Cinnamaldehyde and Epicatechin with Tau: Implicationsof Beneficial Effects in Modulating Alzheimer’s disease Pathogenesis. The Journal of Alzheimer’s disease. 2013.

Author: Marie Economos, Family and Consumer Sciences Educator, Ohio State University Extension, Trumbull County, economos.2@osu.edu 

Reviewer: Candace Heer, Family and Consumer Sciences Educator, Ohio State University Extension, Morrow County,  heer.7@osu.edu

 

 

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The holidays are a wonderful time of year, especially for those of us who enjoy food! Traditional holiday food is tasty but often high in calories, sugar, fats and sodium. This can present a challenge to those who have diabetes, heart disease, hypertension, or other chronic conditions that need to be managed with healthy meal plans.

 

Many people equate healthy food with poor taste: dry texture, aftertaste, and overall bland flavors. Traditional foods can be prepared healthfully without sacrificing taste. OSU Extension offers some healthy cooking guidelines (not rules!) that one can use to modify traditional recipes:

 

  • Fats can be reduced in baked products by ¼ to 1/3. For example, if a cookie, quick bread or muffin recipe calls for 1 cup oil, use 2/3 cup instead (this method should not be used for yeast breads and pie crusts). Fats and oils add flavor and moisture so decreasing any more than 1/3 could result in poor products.
  • Use vegetable oil instead of solid fats such as lard, shortening, and butter. Solids fats, also know as saturated fats, can be detrimental to your cholesterol levels. When substituting vegetable oils for solid fats in recipes, use ¼ less than what is called for in the recipe. For example, if a recipe calls for 4 tablespoons of butter, use 3 tablespoons of oil instead.
  • Use plain lowfat or nonfat yogurt instead of sour cream. If replacing 1 cup of sour cream with 1 cup of yogurt, you can save up to 44 grams of fat!
  • Use skim or 1% milk instead of whole or half and half in recipes. By replacing 1 cup of half and half with 1 cup of skim you save 25 grams of fat.
  • Replacing ¼ to 1/3 of sugar in baked goods with artificial sweeteners or flour can help lower carbohydrates (do not use this method for yeast breads). Adding spices such as cardamon, cinnamon, nutmeg, or vanilla will also enhance sweetness.
  • Add fiber such as whole grains instead of highly refined products. Fiber aids digestion, slows absorption of carbohydrates, and can lower LDL cholesterol.
  • Use whole wheat flour, oatmeal and whole corn meal. Whole wheat flour can be substituted up to ½ of all purpose flour.

 

Please be aware that diabetic individuals can eat any type of food as long as it fits into their diabetes management plans (balancing carbohydrates, medication, and exercise). Therefore, when preparing holiday meals and snacks for diabetic individuals it is especially important have information on serving sizes and associated grams of carbohydrate or calories. Keep in mind as well that many products labeled as “sugar-free” still have carbohydrates and can raise blood sugars!

 

Source: http://ohioline.osu.edu/hyg-fact/5000/pdf/5543.pdf

Author: Dan Remley, Assistant Professor, Field Specialist, Food, Nutrition, and Wellness, remley.4@osu.edu

Reviewer: Joanna Rini, Family and Consumer Sciences Extension Educator, Medina County

 

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