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Magical Konjac
Zero Calories?
Zero Carbohydrates?
High in dietary Fiber
People who want to control or prevent diabetes, obesity, or who just want to succeed at weight loss, have discovered that a healthy diet and lifestyle are the keys to success. Healthy eaters never get bored from discovering new foods. Have you ever tried a food made with Konjac? Just what is Konjac anyway?
Low
carb and no carb foods are popular with Keto and Paleo dieters.
Personally, the clients I see that inform me they started trying a keto
diet never really get to the stage of ketosis; we can talk more about
ketosis another time. Just know that I do not recommend a ketogenic diet
for the average person whose is looking to lose weight.
Eating
and cooking with lower carb foods and balancing carbohydrate intake
throughout the day is always a winning strategy for glycemic control
and weight management. Foods made with Konjac are often near zero calories and zero carbohydrates.
Studies have shown that Konjac may promote increased butyrate, which improves gut health. And, people with diets low in fiber who suffer from constipation may notice improved bowel movements since Konjac is high in dietary fiber [1].
Knojac comes from a large plant native to China with the botanical name of Amorphophallus konjac. The corms (tuber-like roots) can grow to 10-inches and are the part that is harvested for use in foods. Konjac is most popular in Asian cuisine in flour, jelly, Konnyaku (yam cake) and Shirataki noodles.
Doesn't a food with no calories or carbs sound magical or like every dieter or diabetics dream food? Maybe that's why a noodle brand calls their noodles made from konjac "Magic Noodles." Often noodles made from knojac are packed in water with instructions to buyers to rinse them well before using.
Reviews from people who have used Konjack noodles are all over social media. So check them out or try them for your self and let me know what you think.
Happy and Healthy Cooking!
Diana
References and photo credit
[1] Chen, HL; Cheng, HC; Wu, WT; Liu, YJ; Liu, SY (Feb 2008). "Supplementation of konjac glucomannan into a low-fiber Chinese diet promoted bowel movement and improved colonic ecology in constipated adults: a placebo-controlled, diet-controlled trial". Journal of the American College of Nutrition.
Photograph: By James Steakley [CC BY-SA 3.0 (https://creativecommons.org/licenses/by-sa/3.0)
Napa Cabbage
Chinese Cabbage
Kimchi
Napa Cabbage Nutrition Data
Excellent Source: Vitamins A and C
Napa Cabbage stars as the main ingredient in Probiotic-rich Kimchi. Kimchi is a fermented Korean food that is traditionally served with rice. We started a mason jar full of homemade Kimchi yesterday!
Making Kimchi is as easy as making sauerkraut. We made both at my cooking class: "A Gut Feeling for a Healthy New Year", which was held at Inspira Health Network. I adjusted the recipe slightly since then, adding more scallion and daikon. See below.
Ingredients
1 medium head Napa Cabbage (about 2.5 lbs)
2 Tablespoons sea salt (non-iodized)
2 cups Daikon radish sliced in matchsticks
4 scallions, chopped
1 Tblsp minced fresh Garlic
1 Tblsp minced fresh Ginger
1/2 teaspoon (or more) ground hot peppers (dried from your garden!)
1-2 Tblsp Fish sauce (optional)
Note: be creative! Try adding other vegetables, such as shredded carrots and/or sweet red peppers, which is common in store-bought versions. This will turn the color orange-red.
Putting it all together
- Rinse the cabbage. Cut the cabbage lengthwise into quarters and remove the core from each piece. Cut each quarter crosswise into bite size pieces. Add to large mixing bowl with everything except the daikon and scallions.
- Wearing food handling plastic gloves, massage the salt into the cabbage. This will begin to release water from the cabbage.
- Toss in the daikon and scallion. Combine well. Place into clean mason jar(s). Press down using tongs or spoon. Cover and set aside to ferment. We plan to let ours ferment for a few weeks before starting to eat it.
- The ideal room temperature to help with fermentation is around 70 degrees Fahrenheit. If it is colder, the fermentation takes longer. Check the Kimchi daily to allow natural gases to escape. Push down the top layer with a spoon to keep the vegetables covered in brine.
- Kimchi can be eaten anytime. Longer fermentation time allows for more probiotics. When you are pleased with the results, store in refrigerator. Kimchi will keep for months. Enjoy!
Blog post and photo Copyright (C)Wind. All rights reserved.
Prebiotics and Probiotics
In recent years there has been a surge of interest in Gut Health and Gut Microbiota. As a Clinical Outpatient Registered Dietitian I provide nutrition counseling for patients battling or wanting to prevent diseases that include: Obesity, Insulin Resistance, Diabetes, Dyslipidemia, Crohn's disease, Ulcerative Colitis and Irritable Bowl Syndrome (IBS). Scientific research is ongoing and showing promise for all ages across the lifespan - infants, children and adults - including Individuals with these diseases (and other conditions) for health benefits from Pre- and Probiotics.
In October 2013, an expert panel was formed by the International Scientific Association for Prebiotics and Probiotics (ISAPP) to further discuss and study the emerging science of how they benefit human health.
Recently, I taught a Cooking Class at Inspira Health Network on this very topic. I had more people sign up than I expected! Most participants had heard of probiotics; more so than prebiotics. Below is a brief RD chat on the subject. Recipes will follow.
Prebiotics
Prebiotics are non-digestible dietary fibers that feed Probiotics. Prebiotics are usually found in plant foods; but, did you know that there are a number of prebiotics in human milk too? Yet, another reason making breastfeeding superior nourishment for babies. Prebiotics enhance calcium absorption and help in the relief of constipation and diarrhea.
Prebiotic foods include: whole grains, onions, bananas, garlic, honey, leeks, asparagus, cabbage, soybeans, dandelion greens, artichokes, chicory root, Jerusalem artichokes, bran and of course Prebiotic fortified foods and Prebiotic dietary supplements.
Probiotics
Probiotics are microorganisms that when ingested have a positive benefit on our health; especially digestive health and immune system. Foods and beverages that offer probiotics must contain live cultures as found in Macrobiotic, Vegan products, such as: miso, tempeh, soy sauce and fermented soybeans called natto.
Other, more common probiotic foods include: fermented vegetables, such as: sauerkraut, pickles; aged cheeses, yogurt (with live active cultures), kefir and kombucha tea. Other functional foods include products such as Siggi's Filmjölk, a Swedish drinkable yogurt, and Special K Nourish cereal with added probiotics.
- It is important to note that some yogurts and most store sold sauerkraut and pickles are heat treated at high temperature, which kills probiotic cultures.
- Fermented dairy products are often better tolerated by individuals who are lactose intolerant because the good bacteria metabolizes the lactose into lactic acid. The result is a creamy buttermilk-like flavor.
- Yeast-risen breads, Coffee, some teas and Chocolate have fermentation involved in their production. However, they are not considered probiotic foods since the cultures are not living when consumed.
Read Labels
Carefully reading product labels helps in selecting foods containing beneficial pre- and probiotics. Look for the freshness date and the name of the microorganisms. Look for the National Yogurt Associations "Live and Active Culture" seal on yogurts with probiotics.
Probiotics work by colonizing and crowding out the bad potential pathogens, replacing the bad bacteria with good bacteria; breaking down toxins in the gut. Probiotics play an important role in digesting proteins. They produce anti-microbial substances along with needed B vitamins and Vitamin K.
Low Sodium Diet Helpful
Gut microbiota is sensitive to a high sodium diet. To improve immune dysfunction, hypertension and autoimmune diseases a low sodium diet may be helpful to gut lactobacilli. Limiting added salt at the table and cooking more at home is the best way to control dietary sodium. Sodium is high in most prepared foods eaten out in restaurants. The Dietary Guidelines for Americans recommends keeping dietary sodium under 2,300 mg per day.
Check with your Doctor if you have unwanted symptoms or medical conditions. Blog post and photo Copyright (C) Diana Wind. All rights reserved.
References:
- Younis K, Ahmad S, Jahan K (2015) Health Benefits and Application of Prebiotics in Foods. J Food Process Technology 6:433. doi: 10.4172/2157-7110.1000433
- Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C. & Hu, F. B. Changes in diet and lifestyle and long-term weight gain in women and men. N. Engl. J. Med. 364, 2392–2404 (2011).
- Gibson GR. Dietary Modulation of the Human Gut Microflora Using the Prebiotics Oligofructose and Inulin. Am Socity Nutr Sci. 1999;129:1438S-1441S.
- American Nutrition Assoc. Nutrition Digest. Vol 38 No.2 Assessed 1/13/17 http://americannutritionassociation.org/newsletter/science-probiotics
Related Links
Consumer Reports Top 5 Probiotics of 2017
Prebiotics and Probiotics, Creating a Healthier You
Live and Active Cultures Yogurt Facts
The Microbiology of Chocolate
What dose is recommended? Is more better?
Do Probiotics Work?
Sorana Italian Beans
Marcella Beans
Have you ever heard of Marcella Beans? I just read the wonderful story and thought I'd post the information here. Marcella Beans are white cannellini beans grown in California from Sorana Italy seed stock by heirloom bean growers at Rancho Gordo. They were named Marcella after Marcella Hazan, Italian cook, author, and lover of good, wholesome foods. Sadly, Marcella past away in 2013 before tasting these US grown beans that she inspired.
This year we will be enjoying more beans in our cooking repertoire. As a dietitian I'm always seeking out what foods can help people I know; many of whom suffer from inflammatory diseases such as obesity, type 2 diabetes and rheumatoid arthritis.
I remember learning about the importance of Butyrate at Rutgers. The
high fiber in foods like beans feeds gut microbes that in-turn fights inflammation.
Gut microbes are attracting more research and studies and sure are a
fascinating topic.
NY Chef Seamus Mullen recently shared with GQ Magazine that he predicts more gut-friendly, high fiber foods will be among the hottest food trends in the New Year. Eating more fiber-rich foods makes sense for better health.
White beans can be incorporated into many recipes. I like the way Marcella Hazan herself said she enjoyed Sorana beans - simply drizzled with olive oil and fresh black pepper on good crusty bread. I can't wait to taste these. Please share how you prepare Marcella beans if you get a chance to try them too.
Buon Appetito!
Related Links
Changing Your Diet Changes Your Gut Bacteria
Seamus Mullen: the Chef who Cured Himself of Arthritis
