Well, I've been slacking on my blog posts. Sorry about that folks! I've actually been busy with work! :) But I promise to resume regular postings!
I finally made something yesterday to get me far, far away from those daggum roasted veggies....cream of broccoli soup! Yay! It is so increditbly delicious, relatively inexpensive and EASY to freeze! I made a big batch and put half of it in the fridge and half of it in the freezer.
Cream of Broccoli Soup
1 head of broccoli
3 cans coconut milk, full fat
1 small white onion
fresh tarragon
2 tbsp minced garlic
1/4 cup coconut oil
pinch of celtic sea salt
1 tbsp black pepper
Put coconut oil in a large saucepan, turn heat on medium high. Add finely chopped white onion, garlic, tarragon (as much as you like for taste, i used about 2 tbsp), celtic sea salt and black pepper. Sauteed until onions are transluscent. Add 3 cans of coconut milk, turn heat to medium. Chop broccoli to desired size. I chopped it pretty fine. Add to soup. Simmer on medium low heat until broccoli is soft (about 15 minutes). Add celtic sea salt to taste. If you have a good organic chicken stock, adding 1 cup of that would be absolutely delicious, and then you could eliminate the sea salt. I was out of chicken stock, so I had to go with what was in my pantry.
Hope everyone survived the holiday relatively unscathed. I only cheated one day off of Paleo, and I felt so terrible afterwards that I will not be cheating again anytime soon!
Merry Christmas and Happy New Year!!!!!!
Monday, December 28, 2009
Monday, December 14, 2009
Garage Crossfit Competition
Went to Atlanta this weekend for a crossfit competition, a Trader Joe's run, and a visit with friends! It was a great weekend overall! I was able to get a Paleo friendly marinara to go with my eggplant parmigiana that I made last night, and I will post the recipe very soon.
A coworker sent me the following article on fructose. It is a MUST read. Please pass it on to everyone you know! http://www.timesonline.co.uk/tol/news/uk/health/article6954603.ece
I have also pasted the text of the article below.
Here are some pics from this weekend.
From The Sunday Times December 13, 2009
Child diabetes blamed on food sweetener
Scientists have proved for the first time that a cheap form of sugar used in thousands of food products and soft drinks can damage human metabolism and is fuelling the obesity crisis.
Fructose, a sweetener derived from corn, can cause dangerous growths of fat cells around vital organs and is able to trigger the early stages of diabetes and heart disease.
It has increasingly been used as a substitute for more expensive types of sugar in yoghurts, cakes, salad dressing and cereals. Even some fruit drinks that sound healthy contain fructose.
Experts believe that the sweetener — which is found naturally in small quantities in fruit — could be a factor in the emergence of diabetes among children. This week, a new report is expected to claim that about one in 10 children in England will be obese by 2015.
Previous studies of the potentially adverse impact of fructose have focused on rats, but the first experiment involving humans has now revealed serious health concerns.
Over 10 weeks, 16 volunteers on a strictly controlled diet, including high levels of fructose, produced new fat cells around their heart, liver and other digestive organs. They also showed signs of food-processing abnormalities linked to diabetes and heart disease. Another group of volunteers on the same diet, but with glucose sugar replacing fructose, did not have these problems.
People in both groups put on a similar amount of weight. However, researchers at the University of California who conducted the trial, said the levels of weight gain among the fructose consumers would be greater over the long term.
Fructose bypasses the digestive process that breaks down other forms of sugar. It arrives intact in the liver where it causes a variety of abnormal reactions, including the disruption of mechanisms that instruct the body whether to burn or store fat.
“This is the first evidence we have that fructose increases diabetes and heart disease independently from causing simple weight gain,” said Kimber Stanhope, a molecular biologist who led the study. “We didn’t see any of these changes in the people eating glucose.”
Natural fructose represents 5%-10% of the weight of any fruit. Its use in processed foods stems from a discovery in 1971 that synthesised a 55% fructose and 45% glucose syrup from maize, creating an ingredient cheaper and six times sweeter than cane sugar.
High-fructose corn syrup, or glucose-fructose syrup, is listed as an ingredient in many food and drink products in Britain, although it is virtually impossible for consumers to know the quantity and ratio of fructose used. Barry Popkin, professor of nutrition at the University of North Carolina, and a US government adviser on health policy, said: “Historically, we never consumed much sugar. We’re not built to process it.”
Rejecting the California research, a spokesman for the Food and Drink Federation, a UK industry trade group, said: “It makes no sense to highlight one single ingredient as a cause of obesity.”
A coworker sent me the following article on fructose. It is a MUST read. Please pass it on to everyone you know! http://www.timesonline.co.uk/tol/news/uk/health/article6954603.ece
I have also pasted the text of the article below.
Here are some pics from this weekend.
From The Sunday Times December 13, 2009
Child diabetes blamed on food sweetener
Scientists have proved for the first time that a cheap form of sugar used in thousands of food products and soft drinks can damage human metabolism and is fuelling the obesity crisis.
Fructose, a sweetener derived from corn, can cause dangerous growths of fat cells around vital organs and is able to trigger the early stages of diabetes and heart disease.
It has increasingly been used as a substitute for more expensive types of sugar in yoghurts, cakes, salad dressing and cereals. Even some fruit drinks that sound healthy contain fructose.
Experts believe that the sweetener — which is found naturally in small quantities in fruit — could be a factor in the emergence of diabetes among children. This week, a new report is expected to claim that about one in 10 children in England will be obese by 2015.
Previous studies of the potentially adverse impact of fructose have focused on rats, but the first experiment involving humans has now revealed serious health concerns.
Over 10 weeks, 16 volunteers on a strictly controlled diet, including high levels of fructose, produced new fat cells around their heart, liver and other digestive organs. They also showed signs of food-processing abnormalities linked to diabetes and heart disease. Another group of volunteers on the same diet, but with glucose sugar replacing fructose, did not have these problems.
People in both groups put on a similar amount of weight. However, researchers at the University of California who conducted the trial, said the levels of weight gain among the fructose consumers would be greater over the long term.
Fructose bypasses the digestive process that breaks down other forms of sugar. It arrives intact in the liver where it causes a variety of abnormal reactions, including the disruption of mechanisms that instruct the body whether to burn or store fat.
“This is the first evidence we have that fructose increases diabetes and heart disease independently from causing simple weight gain,” said Kimber Stanhope, a molecular biologist who led the study. “We didn’t see any of these changes in the people eating glucose.”
Natural fructose represents 5%-10% of the weight of any fruit. Its use in processed foods stems from a discovery in 1971 that synthesised a 55% fructose and 45% glucose syrup from maize, creating an ingredient cheaper and six times sweeter than cane sugar.
High-fructose corn syrup, or glucose-fructose syrup, is listed as an ingredient in many food and drink products in Britain, although it is virtually impossible for consumers to know the quantity and ratio of fructose used. Barry Popkin, professor of nutrition at the University of North Carolina, and a US government adviser on health policy, said: “Historically, we never consumed much sugar. We’re not built to process it.”
Rejecting the California research, a spokesman for the Food and Drink Federation, a UK industry trade group, said: “It makes no sense to highlight one single ingredient as a cause of obesity.”
Friday, December 11, 2009
Cool website
Hi all! The weekend is upon us once again...yay!!!! and Booooo! I have a hard time on the weekends adhering to Paleo and lately I've been tossing around the idea of Intermittent Fasting! So how do these things relate? I was thinking that maybe Intermittent Fasting might help me through the weekends! Of course there were some other factors, but I thought the two might be beneficial for me! However before I commit to such a big statement as "I am going to fast" I thought I first must admit that I know nothing about it...sooooo I decided to do a little research.
Mark Sisson, author of "The Primal Blueprint," has a great website. www.marksdailyapple.com There are several great recipes, and it's just a fun site overall! I was able to find some solid info on the subject of IF on his site, and he was kind enough to respond to the questions I had via email. (I personally would like to thank him, because I know he is EXTREMELY busy!) I am not going to say whether I support it or not. I don't want to push my views on anyone here, especially to people who might have issues with food. I encourage you to research whether it's right for you. His article is making sense for me, especially on paleo....so here you go. Post your thoughts to comments if you feel like it, have some experience with it, etc. i'd love to hear!
http://www.marksdailyapple.com/fasting/
Have a great weekend, and stay Paleo! The challenge is now a full 2 weeks under way! Halfway there!!!
Mark Sisson, author of "The Primal Blueprint," has a great website. www.marksdailyapple.com There are several great recipes, and it's just a fun site overall! I was able to find some solid info on the subject of IF on his site, and he was kind enough to respond to the questions I had via email. (I personally would like to thank him, because I know he is EXTREMELY busy!) I am not going to say whether I support it or not. I don't want to push my views on anyone here, especially to people who might have issues with food. I encourage you to research whether it's right for you. His article is making sense for me, especially on paleo....so here you go. Post your thoughts to comments if you feel like it, have some experience with it, etc. i'd love to hear!
http://www.marksdailyapple.com/fasting/
Have a great weekend, and stay Paleo! The challenge is now a full 2 weeks under way! Halfway there!!!
Thursday, December 10, 2009
Fried Green Tomatoes
Last night I decided I had had it with roasted veggies to accompany my meat of the night. I've had soooooo many roasted vegetables I might turn into one possibly tomorrow!
While perusing the net yesterday, I ran across a fried green tomato recipe...so I thought why not!? Even though I had a few mishaps when making these, they were a good change from the roasted veggies.
Take Note: A word of advice, do not, I repeat DO NOT, let the oil get too hot. Another word of advice - clean out the pan each time you make a new batch. I repeat CLEAN OUT THE PAN EACH TIME YOU MAKE A NEW BATCH.
To tell the truth, I was really trying to do too many things at once, and my second batch sort of got a little overcooked. Ok, well, overcooked might be an understatement. Can we say absolutely burned to he** and back!? The whole entire house filled up with smoke, and my hair still smells like burned fried green tomatoes even after washing it this morning!
But I digress, even though I had a small snaffoo, they turned out delicious. I highly recommend these little nuggets for something other than roasted veggies. They aren't too time consuming, however you will need to dedicate a little time so that you don't experience burned fried green tomato smell for days! The recipe and a review from my bf is below.
Fried Green Tomatoes
4 green tomatoes
1/2 cup almond meal/almond flour
1/2 cup flax seed meal
cumin to taste
pepper and cayenne to taste
3 eggs
EVOO
Slice the tomatoes to desired thickness. Whisk the 3 eggs in a bowl. In a separate bowl, combine the almond meal, flax seed meal, cumin, pepper and cayenne. Heat the evoo in a pan. Dip the tomatoes in the egg mixture, then place them in the almond/flax mixture coating both sides evenly. Place tomatoes in heated evoo. Fry roughly 2-3 minutes each side until golden brown. Sprinkle with celtic sea salt when done IF you use this. For strict Paleo folks, omit the salt.
REVIEW by Dave Johnson:
I would go with 2 thumbs up! Of course I haven't had anything similar to that type texture in a long time and I was hungry because of my 5 mile run at a 7:25 pace(had to brag just 1 more time-oh and that was a training run and not a race-feel free to include that. Also include that at The JCC on mile 5 I was at 34:28-yeh I'm fast). I loved the F.G.T.'s and can't wait til I get them again. Even the burned ones were good. I really mean that. I'm not just saying that for brownie points or anything! I guess I'm trying to say 2 thumbs up!
While perusing the net yesterday, I ran across a fried green tomato recipe...so I thought why not!? Even though I had a few mishaps when making these, they were a good change from the roasted veggies.
Take Note: A word of advice, do not, I repeat DO NOT, let the oil get too hot. Another word of advice - clean out the pan each time you make a new batch. I repeat CLEAN OUT THE PAN EACH TIME YOU MAKE A NEW BATCH.
To tell the truth, I was really trying to do too many things at once, and my second batch sort of got a little overcooked. Ok, well, overcooked might be an understatement. Can we say absolutely burned to he** and back!? The whole entire house filled up with smoke, and my hair still smells like burned fried green tomatoes even after washing it this morning!
But I digress, even though I had a small snaffoo, they turned out delicious. I highly recommend these little nuggets for something other than roasted veggies. They aren't too time consuming, however you will need to dedicate a little time so that you don't experience burned fried green tomato smell for days! The recipe and a review from my bf is below.
Fried Green Tomatoes
4 green tomatoes
1/2 cup almond meal/almond flour
1/2 cup flax seed meal
cumin to taste
pepper and cayenne to taste
3 eggs
EVOO
Slice the tomatoes to desired thickness. Whisk the 3 eggs in a bowl. In a separate bowl, combine the almond meal, flax seed meal, cumin, pepper and cayenne. Heat the evoo in a pan. Dip the tomatoes in the egg mixture, then place them in the almond/flax mixture coating both sides evenly. Place tomatoes in heated evoo. Fry roughly 2-3 minutes each side until golden brown. Sprinkle with celtic sea salt when done IF you use this. For strict Paleo folks, omit the salt.
REVIEW by Dave Johnson:
I would go with 2 thumbs up! Of course I haven't had anything similar to that type texture in a long time and I was hungry because of my 5 mile run at a 7:25 pace(had to brag just 1 more time-oh and that was a training run and not a race-feel free to include that. Also include that at The JCC on mile 5 I was at 34:28-yeh I'm fast). I loved the F.G.T.'s and can't wait til I get them again. Even the burned ones were good. I really mean that. I'm not just saying that for brownie points or anything! I guess I'm trying to say 2 thumbs up!
Wednesday, December 9, 2009
The Truth About Agave Nectar
So, recently, I have seen a ton of recipes that have agave nectar as a natural sweetener. No one can seem to answer my questions regarding this product, therefore I did a little research. I have taken the below article from Crossfit Fort Meyers by Coach Jason Cobb. I do not know this person, however he does site references for the information. If anyone can find out any other information contrary to the posting below regarding agave nectar, please let me know. I'd love to be able to use it, but for now, I'm going to stay away. Please note: this is a long one.
Thanks to Coach Cobb. A link to his blog is http://cffmcoachesblog.blogspot.com/. I have emailed him to request permission to post this...if he tells me no, I'll remove it immediately.
FROM BLOG: HTTP://CFFMCOACHESBLOG.BLOGSPOT.COM/
SUNDAY, MARCH 29, 2009
Agave Syrup (Nectar) a.k.a. "Liquid Death"
Recently, some of you have switched over to Agave Syrup and I wanted to provide you with some information regarding this seemingly "healthy/natural/Paleo-type" sweetener. Last week when this first came up in conversation I remembered Robb Wolf saying something about Agave like it was "Liquid Death" or something?? Well, I revisited my lecture notes from the CrossFit Nutrition Certification Seminar and it IS Liquid Death! It can be rather confusing because people look at the low GI of the Agave syrup and think it's okay, but because Agave is almost entirely Fructose the problem is that it must be metabolized in your Liver and that has some rather drastic ramifications. The web-article I am providing you with is from John Kohler of www.living-foods.com and tomorrow I'll post a follow-up with information from Dr. Michael Eades.
The Truth about Agave Syrup: Not as Healthy as You May Think
by John Kohler
A relatively recent trend in raw food preparation is the use of agave syrup (also called agave nectar) as sweetener is called for in raw recipes. I am often asked about my views on this sweetener.
When I first switched to a raw food diet in 1995, agave syrup was unknown and was NOT USED IN RAW FOODS! I first learned about agave syrup back in 1999 or 2000 at a trade show for the health food industry, which I attend regularly to keep up with the latest in the health and nutrition field. I asked several questions, got some samples, and inquired on how the company processed the agave syrup. At that time, I learned that it was processed at roughly 140 to 160 degrees Fahrenheit11, so I certainly didn’t consider it a raw food by any means. Just like agave, some people consider maple syrup a raw food, but all maple syrup is heat-treated and is therefore not raw at all.
Unfortunately, there are no “raw labeling laws.” Anyone, anywhere, at any time can put “RAW” on their label and to them it can be supposedly raw since it is made from a “raw” material or simply not roasted. Just because it says “RAW” doesn’t necessarily mean that it was processed at a temperature under 118 degrees and still has all its enzymes, nutrients, and “life force” intact. For example, when you notice the difference between raw carob powder and roasted carob powder in the store, it is my understanding that the “raw” carob powder has been heated to about 250 degrees, whereas the “roasted” carob powder has been heated to about 450 degrees. The additional heat applied to the “roasted” carob powder causes the carob to “carmelize,” thus making it darker in appearance and different in taste as compared to the “raw” carob powder. Some stores sell “truly raw” carob powder, it has a more chalkier texture than supposedly “raw” carob powder. Jaffe Bros in Valley Center, California is a source of the “truly raw” carob powder. There are several raw food snack bars that say “RAW” but have ingredients such as cooked cocoa powder (that can’t be raw) and cashew nuts (most of which are not truly raw).
An excerpt on how Agave is processed
Agave plants are crushed, and the sap collected into tanks. The sap is then heated to about 140°F for about 36 hours not only to concentrate the liquid into a syrup, but to develop the sweetness. The main carbohydrates in the agave sap are complex forms of fructose called fructosans, one of which is inulin, a straight-chain fructose polymer about ten eight to 10 fructose sugar units long. In this state, the sap is not very sweet.
When the agave sap is heated, the complex fructosans are hydrolyzed, or broken into their constituent fructose units. The fructose-rich solution is then filtered to obtain the desired products that range from dark syrup with a characteristic vanilla aroma, to a light amber liquid with more neutral characteristics. Excerpt from: FoodProcessing.com
So agave needs to be hydrolyzed so that the complex fructosans are "broken down" into fructose units or it won't be sweet!! Great now im eating hydrolyzed raw agave syrup!
Let’s suppose for arguments sake, and to give agave the benefit of the doubt, that even with “new” technology companies are somehow able to process agave syrup below 118 degrees so it could be considered actually “raw”. We still need to ask the question, is it good for us?
Some foods, even if they truthfully are raw, may not actually be HEALTHY. Based on what I have learned about agave syrup, I believe it to be one of these foods.
My answer to the question, “Is agave nectar good for us?” would be “NO” based on my research. Here is a sample of my findings:
Agave Syrup is not a “whole” food. It is a fractionated and processed food. Manufacturers take the liquid portion of the agave plant and “boil” it down, thus concentrating the sugar to make it sweet. This is similar to how maple “sap” that comes directly from a tree is heated and concentrated to make maple “syrup.” Agave Syrup is missing many of the nutrients that the original plant had to begin with.
Agave Syrup was originally used to make tequila. When Agave Syrup ferments, it literally turns into tequila. The enzymatic activity therefore MUST be stopped so that the syrup will not turn into tequila in your cupboard. Raw or not, if there is no enzymatic activity, it is certainly not a “live” food. As Raw Foodists, we want the enzymes intact.
According to my research, there are three major producers of agave syrup. Some of these companies also have other divisions that make Tequila. For the most part, agave syrup is produced in the Guadalajara region in Mexico. There are those within the industry who I have spoken to at various trade shows who say that some of the agave syrup is “watered down” with corn syrup in Mexico before it is exported to the USA. Why is this done? Most likely because Agave Syrup is expensive, and corn syrup is cheap.
Agave Syrup is advertised as “low glycemic” and marketed towards diabetics. It is true, that agave itself is low glycemic. We have to consider why agave syrup is “low glycemic.” It is due to the unusually high concentration of fructose (90%) compared to the small amount of glucose (10%). Nowhere in nature does this ratio of fructose to glucose occur naturally. One of the next closest foods that contain almost this concentration of glucose to fructose is high fructose corn syrup used in making soda(HFCS 55), which only contains 55% fructose. Even though fructose is low on the glycemic index, there are numerous problems associated with the consumption of fructose in such high concentrations as found in concentrated sweeteners:
A. Fructose appears to interfere with copper metabolism. This causes collagen and elastin being unable to form. Collagen and elastin are connective tissue which essentially hold the body together.1 A deficiency in copper can also lead to bone fragility, anemia, defects of the arteries and bone, infertility, high cholesterol levels, heart attacks and ironically enough an inability to control blood sugar levels.2
B. Research suggests that fructose actually promotes disease more readily than glucose. This is because glucose is metabolized by every cell in the body, and fructose must be metabolized by the liver. 3 Tests on animals show that the livers of animals fed large amounts of fructose develop fatty deposits and cirrohosis of the liver. This is similar to the livers of alcoholics.
C. “Pure” isolated fructose contains no enzymes, vitamins or minerals and may rob the body of these nutrients in order to assimilate itself for physiological use.4
D. Fructose may contribute to diabetic conditions. It reduces the sensitivity of insulin receptors. Insulin receptors are the way glucose enters a cell to be metabolized. As a result, the body needs to make more insulin to handle the same amount of glucose.5
E. Consumption of fructose has been shown to cause a significant increase in uric acid. An increase in uric acid can be an indicator of heart diease.6
F. Fructose consumption has been shown to increase blood lactic acid, especially for people with conditions such as diabetes. Extreme elevations may cause metabolic acidosis.7
G. Consumption of fructose leads to mineral losses, especially excretions of iron, magnesium, calcium and zinc compared to subjects fed sucrose.8
H. Fructose may cause accelerated aging through oxidative damage. Scientists found that rats given fructose had more cross-linking changes in the collagen of their skin than other groups fed glucose. These changes are thought to be markers for aging.9
I. Fructose can make you fat! It is metabolized by the liver and converts to fat more easily than any other sugar. Fructose also raises serum triglycerides (blood fats) significantly.10
Agave Syrup and other concentrated sweeteners are addictive, so you end up trading a cooked addiction (eating candy bars or cookies) for a “raw” addiction which is not much better. Eating concentrated sweeteners makes it harder to enjoy the sweet foods we should be eating – whole fresh fruit since they don’t seem as sweet by comparison.
Long-time raw foodist and Medical Doctor, Dr. Gabriel Cousens, M.D. says that agave nectar raises blood sugar just like any other sugar. Dr. Cousens wrote a book, "There Is a Cure for Diabetes".
Whole fruits generally contain a much smaller amount of fructose compared to sucrose and glucose. In addition, fruits contain vitamins, minerals, phytonutrients, fiber, and other nutrients. Our bodies are designed to digest a complete “package” of nutrition that appears in whole, fresh, ripe fruits. Could nature be wrong? For example, it’s always better to eat fruits whole or blend them rather than juice them. When you juice fruits you remove the fiber which helps to slow down the absorption of the sugars. Concentrated sweeteners also contain no fiber and have much greater concentrations of simple sugars than are found in fresh fruit or even juices.
References:
1. Fields, M, Proceedings of the Society of Experimental Biology and Medicine, 1984, 175:530-537.
2. Klevay, Leslie, Acting Director of the U.S. Agriculture Department’s Human Nutrition Research Center, Grand Forks, N.D.
3. American Journal of Clinical Nutrition, November 2002 Vol. 76, No. 5, 911-922.
4. Appleton, Nancy Ph.D., Fructose is No Answer For a Sweetener, http://www.mercola.com/2002/jan/5/fructose.htm.
5. H. Hallfrisch, et al.,The Effects of Fructose on Blood Lipid Levels, American Journal of Clinical Nutrition, 37: 5, 1983, 740-748.
6. J. MacDonald, Anne Keyser, and Deborah Pacy, Some Effects, in Man, of Varying the Load of Glucose, Sucrose, Fructose, or Sorbitol on Various Metabolites in Blood, American Journal of Clinical Nutrition 31 (August 1978)): 1305-1311.
7. Hallfrisch, Judith, Metabolic Effects of Dietary Fructose, FASEB Journal 4 (June 1990): 2652-2660.
8. A. E. Bergstra, A. G. Lemmens, and A. C. Beynens, Dietary Fructose vs. Glucose Stimulates Nephrocalcinogenesis in Female Rats, Journal of Nutrition 123, no. 7 (July 1993): 1320-1327.
9. Roger B. Mc Donald, Influence of Dietary Sucrose on Biological Aging, American Journal of Clinical Nutrition 62 (suppl), (1995): 284s-293s.
10. H. Hallfrisch, et al.,The Effects of Fructose on Blood Lipid Levels, American Journal of Clinical Nutrition, 37: 5, 1983, 740-748.
11. Method of producing fructose syrup from agave plants.
Thanks to Coach Cobb. A link to his blog is http://cffmcoachesblog.blogspot.com/. I have emailed him to request permission to post this...if he tells me no, I'll remove it immediately.
FROM BLOG: HTTP://CFFMCOACHESBLOG.BLOGSPOT.COM/
SUNDAY, MARCH 29, 2009
Agave Syrup (Nectar) a.k.a. "Liquid Death"
Recently, some of you have switched over to Agave Syrup and I wanted to provide you with some information regarding this seemingly "healthy/natural/Paleo-type" sweetener. Last week when this first came up in conversation I remembered Robb Wolf saying something about Agave like it was "Liquid Death" or something?? Well, I revisited my lecture notes from the CrossFit Nutrition Certification Seminar and it IS Liquid Death! It can be rather confusing because people look at the low GI of the Agave syrup and think it's okay, but because Agave is almost entirely Fructose the problem is that it must be metabolized in your Liver and that has some rather drastic ramifications. The web-article I am providing you with is from John Kohler of www.living-foods.com and tomorrow I'll post a follow-up with information from Dr. Michael Eades.
The Truth about Agave Syrup: Not as Healthy as You May Think
by John Kohler
A relatively recent trend in raw food preparation is the use of agave syrup (also called agave nectar) as sweetener is called for in raw recipes. I am often asked about my views on this sweetener.
When I first switched to a raw food diet in 1995, agave syrup was unknown and was NOT USED IN RAW FOODS! I first learned about agave syrup back in 1999 or 2000 at a trade show for the health food industry, which I attend regularly to keep up with the latest in the health and nutrition field. I asked several questions, got some samples, and inquired on how the company processed the agave syrup. At that time, I learned that it was processed at roughly 140 to 160 degrees Fahrenheit11, so I certainly didn’t consider it a raw food by any means. Just like agave, some people consider maple syrup a raw food, but all maple syrup is heat-treated and is therefore not raw at all.
Unfortunately, there are no “raw labeling laws.” Anyone, anywhere, at any time can put “RAW” on their label and to them it can be supposedly raw since it is made from a “raw” material or simply not roasted. Just because it says “RAW” doesn’t necessarily mean that it was processed at a temperature under 118 degrees and still has all its enzymes, nutrients, and “life force” intact. For example, when you notice the difference between raw carob powder and roasted carob powder in the store, it is my understanding that the “raw” carob powder has been heated to about 250 degrees, whereas the “roasted” carob powder has been heated to about 450 degrees. The additional heat applied to the “roasted” carob powder causes the carob to “carmelize,” thus making it darker in appearance and different in taste as compared to the “raw” carob powder. Some stores sell “truly raw” carob powder, it has a more chalkier texture than supposedly “raw” carob powder. Jaffe Bros in Valley Center, California is a source of the “truly raw” carob powder. There are several raw food snack bars that say “RAW” but have ingredients such as cooked cocoa powder (that can’t be raw) and cashew nuts (most of which are not truly raw).
An excerpt on how Agave is processed
Agave plants are crushed, and the sap collected into tanks. The sap is then heated to about 140°F for about 36 hours not only to concentrate the liquid into a syrup, but to develop the sweetness. The main carbohydrates in the agave sap are complex forms of fructose called fructosans, one of which is inulin, a straight-chain fructose polymer about ten eight to 10 fructose sugar units long. In this state, the sap is not very sweet.
When the agave sap is heated, the complex fructosans are hydrolyzed, or broken into their constituent fructose units. The fructose-rich solution is then filtered to obtain the desired products that range from dark syrup with a characteristic vanilla aroma, to a light amber liquid with more neutral characteristics. Excerpt from: FoodProcessing.com
So agave needs to be hydrolyzed so that the complex fructosans are "broken down" into fructose units or it won't be sweet!! Great now im eating hydrolyzed raw agave syrup!
Let’s suppose for arguments sake, and to give agave the benefit of the doubt, that even with “new” technology companies are somehow able to process agave syrup below 118 degrees so it could be considered actually “raw”. We still need to ask the question, is it good for us?
Some foods, even if they truthfully are raw, may not actually be HEALTHY. Based on what I have learned about agave syrup, I believe it to be one of these foods.
My answer to the question, “Is agave nectar good for us?” would be “NO” based on my research. Here is a sample of my findings:
Agave Syrup is not a “whole” food. It is a fractionated and processed food. Manufacturers take the liquid portion of the agave plant and “boil” it down, thus concentrating the sugar to make it sweet. This is similar to how maple “sap” that comes directly from a tree is heated and concentrated to make maple “syrup.” Agave Syrup is missing many of the nutrients that the original plant had to begin with.
Agave Syrup was originally used to make tequila. When Agave Syrup ferments, it literally turns into tequila. The enzymatic activity therefore MUST be stopped so that the syrup will not turn into tequila in your cupboard. Raw or not, if there is no enzymatic activity, it is certainly not a “live” food. As Raw Foodists, we want the enzymes intact.
According to my research, there are three major producers of agave syrup. Some of these companies also have other divisions that make Tequila. For the most part, agave syrup is produced in the Guadalajara region in Mexico. There are those within the industry who I have spoken to at various trade shows who say that some of the agave syrup is “watered down” with corn syrup in Mexico before it is exported to the USA. Why is this done? Most likely because Agave Syrup is expensive, and corn syrup is cheap.
Agave Syrup is advertised as “low glycemic” and marketed towards diabetics. It is true, that agave itself is low glycemic. We have to consider why agave syrup is “low glycemic.” It is due to the unusually high concentration of fructose (90%) compared to the small amount of glucose (10%). Nowhere in nature does this ratio of fructose to glucose occur naturally. One of the next closest foods that contain almost this concentration of glucose to fructose is high fructose corn syrup used in making soda(HFCS 55), which only contains 55% fructose. Even though fructose is low on the glycemic index, there are numerous problems associated with the consumption of fructose in such high concentrations as found in concentrated sweeteners:
A. Fructose appears to interfere with copper metabolism. This causes collagen and elastin being unable to form. Collagen and elastin are connective tissue which essentially hold the body together.1 A deficiency in copper can also lead to bone fragility, anemia, defects of the arteries and bone, infertility, high cholesterol levels, heart attacks and ironically enough an inability to control blood sugar levels.2
B. Research suggests that fructose actually promotes disease more readily than glucose. This is because glucose is metabolized by every cell in the body, and fructose must be metabolized by the liver. 3 Tests on animals show that the livers of animals fed large amounts of fructose develop fatty deposits and cirrohosis of the liver. This is similar to the livers of alcoholics.
C. “Pure” isolated fructose contains no enzymes, vitamins or minerals and may rob the body of these nutrients in order to assimilate itself for physiological use.4
D. Fructose may contribute to diabetic conditions. It reduces the sensitivity of insulin receptors. Insulin receptors are the way glucose enters a cell to be metabolized. As a result, the body needs to make more insulin to handle the same amount of glucose.5
E. Consumption of fructose has been shown to cause a significant increase in uric acid. An increase in uric acid can be an indicator of heart diease.6
F. Fructose consumption has been shown to increase blood lactic acid, especially for people with conditions such as diabetes. Extreme elevations may cause metabolic acidosis.7
G. Consumption of fructose leads to mineral losses, especially excretions of iron, magnesium, calcium and zinc compared to subjects fed sucrose.8
H. Fructose may cause accelerated aging through oxidative damage. Scientists found that rats given fructose had more cross-linking changes in the collagen of their skin than other groups fed glucose. These changes are thought to be markers for aging.9
I. Fructose can make you fat! It is metabolized by the liver and converts to fat more easily than any other sugar. Fructose also raises serum triglycerides (blood fats) significantly.10
Agave Syrup and other concentrated sweeteners are addictive, so you end up trading a cooked addiction (eating candy bars or cookies) for a “raw” addiction which is not much better. Eating concentrated sweeteners makes it harder to enjoy the sweet foods we should be eating – whole fresh fruit since they don’t seem as sweet by comparison.
Long-time raw foodist and Medical Doctor, Dr. Gabriel Cousens, M.D. says that agave nectar raises blood sugar just like any other sugar. Dr. Cousens wrote a book, "There Is a Cure for Diabetes".
Whole fruits generally contain a much smaller amount of fructose compared to sucrose and glucose. In addition, fruits contain vitamins, minerals, phytonutrients, fiber, and other nutrients. Our bodies are designed to digest a complete “package” of nutrition that appears in whole, fresh, ripe fruits. Could nature be wrong? For example, it’s always better to eat fruits whole or blend them rather than juice them. When you juice fruits you remove the fiber which helps to slow down the absorption of the sugars. Concentrated sweeteners also contain no fiber and have much greater concentrations of simple sugars than are found in fresh fruit or even juices.
References:
1. Fields, M, Proceedings of the Society of Experimental Biology and Medicine, 1984, 175:530-537.
2. Klevay, Leslie, Acting Director of the U.S. Agriculture Department’s Human Nutrition Research Center, Grand Forks, N.D.
3. American Journal of Clinical Nutrition, November 2002 Vol. 76, No. 5, 911-922.
4. Appleton, Nancy Ph.D., Fructose is No Answer For a Sweetener, http://www.mercola.com/2002/jan/5/fructose.htm.
5. H. Hallfrisch, et al.,The Effects of Fructose on Blood Lipid Levels, American Journal of Clinical Nutrition, 37: 5, 1983, 740-748.
6. J. MacDonald, Anne Keyser, and Deborah Pacy, Some Effects, in Man, of Varying the Load of Glucose, Sucrose, Fructose, or Sorbitol on Various Metabolites in Blood, American Journal of Clinical Nutrition 31 (August 1978)): 1305-1311.
7. Hallfrisch, Judith, Metabolic Effects of Dietary Fructose, FASEB Journal 4 (June 1990): 2652-2660.
8. A. E. Bergstra, A. G. Lemmens, and A. C. Beynens, Dietary Fructose vs. Glucose Stimulates Nephrocalcinogenesis in Female Rats, Journal of Nutrition 123, no. 7 (July 1993): 1320-1327.
9. Roger B. Mc Donald, Influence of Dietary Sucrose on Biological Aging, American Journal of Clinical Nutrition 62 (suppl), (1995): 284s-293s.
10. H. Hallfrisch, et al.,The Effects of Fructose on Blood Lipid Levels, American Journal of Clinical Nutrition, 37: 5, 1983, 740-748.
11. Method of producing fructose syrup from agave plants.
Holiday Paleo Treats
This time of year is especially difficult to maintain Paleo. If you work in an office environment, there is an endless supply of cookies, cakes, pies, and holiday treats that are extremely difficult to avoid. Fortunately at my office, the kitchen is located upstairs from me and the "treats" typically wind up in there. I can pretty much avoid these little demon items! Complete avoidance is my m.o. and very beneficial since, like many Americans, I am definitely a sugar addict. Once I start, I can't stop! If I am eating a doughnut or cookie or piece of fudge, I will actually be thinking about the NEXT doughnut or cookie or piece of fudge that I will devour....I won't even enjoy the treat I'm eating! I tell ya, it's extremely sick thinking, but more the reason to continue on the Paleo path!
My friend Cookie (no pun intended), a fellow CF'er from California and Paleo foodie extraordinaire, has a recipe posted today in regards to holiday Paleo treats! I thought I would borrow her recipe to pass on to all of you! Her website is www.paleochix.com. Please visit it often, as it has tons of great inspiration, motivation and Paleo friendly recipes! In addition, please let me know if you make this recipe and how it turns out. My thought was to add a little carob to lend a chocolatey flavor, however the coconut milk may need to be increased so it remains liquidy enough -- but my idea might need some tweaking. When I try out the recipe this weekend, I'll let you know how it goes! Enjoy!
PALEO FUDGE
13.5 oz can of unsweetened coconut milk
1 cup almond butter
dash of celtic seasalt
3 tsp vanilla extract
3 cups crushed pecans
1/2 c finely shredded unsweetened coconut (may need sifting - the finer the better!!)
Boil the milk and coconut until the coconut is not longer visible. Add salt, vanilla and almond butter. Bring to a boil and reduce heat. Add in pecans and stir til thickens. Poor into wax paper lined pan. Chill for 24 hrs to set. Serve COLD!!
My friend Cookie (no pun intended), a fellow CF'er from California and Paleo foodie extraordinaire, has a recipe posted today in regards to holiday Paleo treats! I thought I would borrow her recipe to pass on to all of you! Her website is www.paleochix.com. Please visit it often, as it has tons of great inspiration, motivation and Paleo friendly recipes! In addition, please let me know if you make this recipe and how it turns out. My thought was to add a little carob to lend a chocolatey flavor, however the coconut milk may need to be increased so it remains liquidy enough -- but my idea might need some tweaking. When I try out the recipe this weekend, I'll let you know how it goes! Enjoy!
PALEO FUDGE
13.5 oz can of unsweetened coconut milk
1 cup almond butter
dash of celtic seasalt
3 tsp vanilla extract
3 cups crushed pecans
1/2 c finely shredded unsweetened coconut (may need sifting - the finer the better!!)
Boil the milk and coconut until the coconut is not longer visible. Add salt, vanilla and almond butter. Bring to a boil and reduce heat. Add in pecans and stir til thickens. Poor into wax paper lined pan. Chill for 24 hrs to set. Serve COLD!!
Tuesday, December 8, 2009
Lara Bars
Last night at CF, there was some discussion going on regarding some snack bars called "Lara Bars." Supposedly they are totally Paleo! How exciting is this!? I have not checked out these little gems myself...YET...but I hope to do so in the next couple of days. Here is what Alima says about them:
"Lara bars. They are by the other protien bars at publix and WF's. Publix has a better price but WF has a better selection. The apple pie, cherry pie and cinnamon bun are my favorites so far!!!"
Enjoy everyone!
"Lara bars. They are by the other protien bars at publix and WF's. Publix has a better price but WF has a better selection. The apple pie, cherry pie and cinnamon bun are my favorites so far!!!"
Enjoy everyone!
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