Page 66 - Diabetes

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By Alison Massey, MS, RD, LDN, CDE

GROCERY STORE: GRAB-AND-GO PRODUCE TO TRY THIS MONTH Proponents of apple cider vinegar
Looking for a higher-protein Bok Choy cite studies suggesting that the acetic
plant-based milk? A type of Chinese cabbage, bok choy is acid component in vinegar suppresses
a fantastic addition to stir-fry dishes or body fat accumulation and aids in
enjoyed on its own, simply steamed or satiety, or feeling full, which results in
boiled. One cup of bok choy contains fewer calories consumed throughout
only 10 calories and is a good source of the day. Most of the research studies
vitamins and minerals like potassium, looking at vinegar and weight change
vitamin K, vitamin A and vitamin C. have been animal studies, primarily on
Bok choy is available year-round, but mice and rats. The few human studies
its peak season tends to be during the have mostly included only very small
Bolthouse Farms offers a new plant winter months. samples of fewer than 20 people, which
protein milk made from peas. Available isn’t enough to assess effectiveness.
in four flavors—original, unsweetened, Cara Cara Oranges One larger 2009 study that examined
vanilla and chocolate—each 8-fluid- Sometimes referred to as red navels a sample of 175 Japanese subjects did
ounce serving provides 10 grams of because of their crimson interior, Cara find that those individuals who drank
protein, versus 1 gram in a serving of Cara oranges are a sweet and tangy 1 or 2 tablespoons of apple cider
almond milk, and more calcium than treat. They are typically available from vinegar daily over a 12-week period
traditional dairy milk. These plant- December through April. With only did have some improvements in body
based milk options are non-GMO, 80 calories and a good source of both weight, visceral and subcutaneous fat,
vegan and free from dairy, lactose, vitamin C and vitamin A, these oranges and serum triglyceride levels versus
nuts, soy and gluten, making them a are great for snacking and can also be the placebo group. However, it is
great choice for those with food aller- used in recipes or on top of salads. important to note that the amount of
gies. For more information, check out weight loss was very small.
www.bolthouse.com. KEEP IT IN THE KITCHEN
Garlic Zoom Bottom line: Don’t worry about trying
Looking for a low-calorie Forget having fingers that smell like gar- this diet trend. Include vinegar in the
sweet snack? lic from chopping the fresh stuff. Instead, kitchen for culinary purposes, but
D’Noir prunes are not your grand- let the Garlic Zoom from the Martha when it comes to achieving a healthy
mother’s prunes. These dried plums Stewart Kitchen collection do the chop- weight, the best practice is to focus on
are extremely moist, tender and deli- ping. Simply place peeled fresh garlic eating delicious and nutritious foods
cious. At only 100 in the device and roll it back and forth and incorporating regular physical
calories for five on a smooth surface until the pieces activity that you enjoy.
prunes, they can are chopped to the desired consistency.
curb a sweet crav- Do you have questions for a registered
ing while also pro- Q&A WITH THE RD dietitian? Email communications@
viding 3 grams of Q: Can drinking a tablespoon of diabetesselfmanagement.com. †
fiber, potassium, apple cider vinegar daily aid in
calcium and vita- weight loss efforts? Alison Massey, MS, RD, LDN, CDE,
min A. Also try A: Admittedly, I’m a fan of adding is a registered dietitian and certified dia-
D’Noir prune juice, a new product vinegar to my diet for cooking. But betes educator in Maryland. She is the owner Shutterstock/Sudowoodo
offered by Sunsweet. the scientific evidence does not yet of The Simple Ingredient LLC www.thesimple-
Learn more at www.sunsweetdnoir.com. support consumption for weight loss. ingredient.com.
64 March/April 2018