Home' Trinidad and Tobago Guardian : August 3rd 2013 Contents A36
Guardian www.guardian.co.tt Saturday, August 3, 2013
• From on Page A35
Spicy Red Pepper flakes glaze
2 tsp red pepper flakes
1/2 cup orange juice
1/4 cup white sugar
2 tbsps corn starch
1/8 tsp red food colouring
Saute red pepper flakes in butter.
Add orange juice, sugar and food
Bring to a slight boil then add enough
cornstarch to thicken.
Grapefruit, Mint and Basil Sauce:
2 whole grapefruits
2 sprigs mint
1 sprig basil
1/2 cup white sugar
2 tbsps corn starch
1/8 tsp green colouring
Put squeezed grapefruit juice, basis
and mint in a pot bring to a slight boil
and add sugar and green food
Add cornstarch mix until thickened.
Allow to cool then add the rest of
herbs, mix well.
Ollivierre's triple cheesecake plate
Experts agree that we are eating too much sugar,
which is contributing to obesity and other health
problems. But in the rush to avoid sugar, many low-
carb dieters and others are avoiding fruits. But fresh
fruit should not become a casualty in the sugar wars,
many nutrition experts say.
Dr David Ludwig, the director of the New Balance
Foundation Obesity Prevention Center at Boston Chil-
dren s Hospital, said that sugar consumed in fruit is
not linked to any adverse health effects, no matter how
much you eat. In a recent perspective piece in The
Journal of the American Medical Association, he cited
observational studies that showed that increased fruit
consumption is tied to lower body weight and a lower
risk of obesity-associated diseases.
Whole fruits, he explained, contain a bounty of
antioxidants and healthful nutrients, and their cellular
scaffolding, made of fiber, makes us feel full and provides
other metabolic benefits. When you bite into an apple,
for example, the fruit s fiber helps slow your absorption
of fructose, the main sugar in most fruits. But fiber is
not the full story.
"You can t just take an eight-ounce glass of cola and
add a serving of Metamucil and create a health food,"
Dr Ludwig said. "Even though the fructose-to-fiber
ratio might be the same as an apple, the biological
effects would be much different."
Fiber provides "its greatest benefit when the cell
walls that contain it remain intact," he said. Sugars are
effectively sequestered in the fruit s cells, he explained,
and it takes time for the digestive tract to break down
those cells. The sugars therefore enter the bloodstream
slowly, giving the liver more time to metabolise them.
Four apples may contain the same amount of sugar as
24 ounces of soda, but the slow rate of absorption min-
imises any surge in blood sugar. Repeated surges in
blood sugar make the pancreas work harder and can
contribute to insulin resistance, thereby increasing the
risk for Type 2 diabetes.
"If we take a nutrient-centric approach, just looking
at sugar grams on the label, none of this is evident,"
Dr. Ludwig said. "So it really requires a whole foods
Fruit can also help keep us from overeating, Dr Ludwig
said, by making us feel fuller. Unlike processed foods,
which are usually digested in the first few feet of our
intestines, fiber-rich fruit breaks down more slowly so
it travels far longer through the digestive tract, triggering
the satiety hormones that tend to cluster further down
the small intestines.
Another nutrition expert, Dr Robert Lustig, a professor
of pediatrics at the University of California, San Francisco,
who has called sugar "toxic" at high doses and fructose
the most "actionable" problem in our diet, is still a fan
of fruit. "As far as I m concerned, fiber is the reason
to eat fruit," since it promotes satiety and the slow
release of sugar. He adds a third benefit from fiber: it
changes our "intestinal flora," or microbiome, by helping
different species of healthy bacteria thrive.
Neither doctor favors certain fruits over others. But
Dr David L Katz, director of the Yale University Pre-
vention Research Center, said that "to maximise the
benefit, you actually want a variety" of fruits. He advises
"eating the rainbow," since different colors signal different
types of antioxidants and nutrients.
All three experts caution against choosing juice over
whole fruit. While the best juice has nothing added,
nothing subtracted, some important changes take place
when you turn fruit into liquid. Chewing the whole
fruit slows down consumption, Dr Katz said, compared
to when you "take an eight-ounce juice and just pour
it down the hatch," which not only makes it easier to
ingest more calories, but releases fructose faster into
Plus, he said, with juicing, "you reduce some of the
metabolic benefit of the fiber by pulverizing it so fine;
it changes the physical structure." Commercially
produced juices are particularly concerning since
they are often filtered, removing fiber altogether.
If you opt for juice, tossing whole fruit in a
blender rather than squeezing it offers the best
chance of retaining most of the fiber, vitamins
Making the case
for eating fruit
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