The Leavening (Rise) of Almond and Coconut Flour

by kelsey | Nov 19, 2014 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health

Today’s post is another reader request and written by Dietetic Intern Brett Delaney. It corresponds with yesterday’s post about the paleo diet. Using almond flour, coconut flour, and coconut sugar are becoming more popular. I hope today’s post gives you a better education on them so you are more aware of the facts and recommendations. Thank you for your requests and keep them coming!! -Kelsey

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Ignoring my terrible play on words (in regards to the title), almond and coconut flours have come to the forefront of food fads and have become new alternatives to wheat based flour.  First, it is important to understand gluten-free flours, such as almond, rice, and coconut flours, do not behave like the traditional, wheat based flours do. Since these flours lack gluten, you must adjust other ingredients to compensate or your products may leave the oven too gritty, crumbly, dry or dense.

Almond flour is typically just ground, whole almonds with the skin removed. Along with being gluten free, almond flour is low in carbohydrates, high in fiber and protein while also being packed with vitamins and minerals. These include iron; riboflavin, magnesium, potassium, calcium, and vitamin E.  Almonds have been shown to be beneficial for health heart and lowering cholesterol but tend to be high in fats. Almond flour adds rich, nutty sweetness to breads and cakes and does not hold together as well as wheat flour, so adding liquid to the recipe or reducing the total amount of flour could help achieve the right consistency.

Other important information on Almond Flour

• Store flour in fridge or freezer as it tends to go rancid at room temperature or if not used promptly.
• Almond meal is not the same product as almond flour. It is more considerably courser and doesn’t work as well with baking.
• You can add xanthan gum as a gluten-free binding agent to help with the dryness or grittiness.

Coconut flour tends to create very dense baked goods and contains high amounts of protein and fiber. Coconut flour is not a 1:1 equivalent to wheat/grain based flours. It is best to substitute ¼ cup coconut flour per 1 cup grain-based flour.  Since coconut flour is extremely absorbent each cup of coconut flour will absorb as much liquid as 3-4 cups of wheat flour so someone using coconut flour should expect to add about 6 eggs and 1 cup of liquid for each cup of coconut flour used. Beth Hillson, writer for Living Without’s: Gluten Free & More website, recommends beating and mixing the batter thoroughly as it tends to clump densely. She also says that it is best to blend with other alternative flours like rice and almond flours for best results.  If using flour blends, 15% coconut works best.

Reference websites

1)       Living Without: Gluten-Free Flour Power

2)       FunksjonellMat: Baking With Almond Flour

3)       Nourished Kitchen: How to Bake With Coconut Flour: Tips and Tricks for Using This Gluten-Free Flour

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Coconut Palm Sugar – Nature’s Low Glycemic Index Sugar?

Coconut palm sugar is produced from the nectar of coconut flower buds. The sugar is caramel colored and very similar to brown sugar. Almost all forms of sugar are fairly similar – in the nutrition sense — with roughly 16 calories and 4 grams of sugar per teaspoon and coconut sugar is not an exception. The proponents of coconut sugar, Dr. Oz among them, claim that it does not raise blood sugar as much as other sugars and use a study produced by the Philippines Food as their crutch and Nutrition Institute which states that the glycemic index of “coco sugar” was calculated to be 35, much lower than normal 65 range receives, based on 10 test subjects. Sweet Tree, a brand of coconut sugar seems to agree with the skepticism of the study stating this disclaimer on their package, “Sweet Tea Tree does not believe GI is a safe indicator of a sugar’s “friendliness” toward diabetics. In our experience we have found that while coconut sweeteners have been shown to have GI levels as low as 35, continued tests have shown fluctuations. We believe this is due to natural variables. Because of this fluctuation, we do not endorse the use of this product by diabetics.”  The supporters of coconut sugar also claim that it is ultimately fructose free being that is it made of 70-80% sucrose but sucrose is made up of half glucose and half fructose. Basically, gram for gram, coconut sugar provides the same amount of fructose as regular sugar. These supporters also state that coconut sugar has a larger amount of trace minerals but in order for these to be beneficial, one must consume a large amount of coconut sugar.
It is important to understand that coconut sugar is no miracle product. The American Diabetes Association observed coconut sugar and states: “it is okay for individuals with Diabetes to use coconut palm sugar as a sweetener, but they should not treat it any differently than regular sugar. It provides just as many calories and carbohydrates as regular sugar.”  Since there is no evidence or research that back up claims of coconut sugar and its effect on raising blood sugar, it would be best to consider coconut sugar the same as regular sugar.

Reference Websites

1)  http://www.drweil.com/drw/u/QAA401323/Is-Coconut-Sugar-a-Healthier-Sweetener.html

2) http://authoritynutrition.com/coconut-sugar/

3) http://www.livestrong.com/article/367337-what-are-the-benefits-of-coconut-sugar/

4) The Glycemic Index Study http://www.pca.da.gov.ph/coconutrde/images/sugarpdfs/TPTrinidad_FNRI.pdf

Written by Brett Delaney, USD Dietetic Intern

The Scoop on the Paleo Diet

by kelsey | Nov 18, 2014 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health

We have had a few reader requests to discuss the Paleo diet. Today’s post is written by Brett Delaney, Dietetic Intern and it covers the basics of the diet. As always, if you have further questions, don’t hesitate to contact us!

Eating Like a Caveman – The Paleo Diet

The Paleolithic (Paleo) diet, also referred to as the ‘Caveman or “Stone Age” diet, has gained a large group of supporters and interest in recent years. The diet is loosely based on the concept that our bodies are accustomed to eating like a caveman because our ancestors did for millennia, well before the birth of farming and processed foods.  The diet allows meat, fish, shellfish, poultry, eggs, veggies, roots, fruits, and berries but eliminates grains, potatoes, rice, legumes, dairy, sugar, and salt. Basically any food that was cultivated, farmed or processed should be left out of your diet. According to proponents of the Paleo diet, our genetics have been predisposed to these foods and the today’s common diseases like heart disease, diabetes, and obesity are the result from eating food our bodies are not ready to process, evolutionarily speaking. It does have an enticing tag line, “eat like a caveman, shed pound” but does only eating food that can be hunted, fished, or gathered really the best way towards weight loss and good nutritional status?

The Paleo diet does promote the consumption of more fruits and vegetables along with the elimination of sugars and salts, all of which corresponds with the 2010 Dietary guidelines for Americans. Another positive is that a diet rich in both protein and plant foods can contribute to weight loss, regulate blood pressure, control blood sugar, and may help prevent type 2 diabetes. Some areas of concern regarding the Paleo diet are showcased in its recommendation of an excess in daily fat intake while falling short on carbohydrate consumption.  By excluding grains, legumes, rice, dairy, and potatoes, you run the risk of developing certain deficiencies. These foods are nutrient-rich and contain various important minerals and vitamins like vitamin D and calcium. Whole grains, which contain dietary fiber, may lower the risk of heart disease, cancer, and diabetes along with many other health complications. The core reason many people give dairy and grain such a bad rap derives from over consumption, and just like everything else, extra servings become troublesome. Another area of concern is the sustainability of the Paleo diet. The diet can be expensive and difficult since removing grain and all processed foods for your diet entirely can be almost impossible.

If you are looking for a diet, take away the positives from the Paleo diet such as eating more fruits and vegetables, choosing leaner meats, lowering consumption of processed foods, and eating more home cooked meals but include variety, smaller portion sizes, dairy products, and whole, unprocessed grains. Remember, the best diet has to fit the individual’s lifestyle while being affordable and easy to follow.

References:

1)      Cunningham, Eleese.  Are diets from Paleolithic times relevant today?  Journal of the Academy of Nutrition and Dietetics, 2012 (vol. 112, issue 8): p. 1296.  doi: 10.1016/j.jand.2012.06.019

2)      Lucas, Debbie. (2014, January 14). The Paleo Diet [Healthy Living Blog].

https://www.mylifestages.org/blog/healthy-living-blog/the-paleo-diet-thoughts-from-a-registered-dietitian

Lighten up!

by kelsey | Nov 13, 2014 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health

The Holidays are almost here! Many of you are working very hard to get ready for your family and friend holiday functions….which usually involves alot of baking and cooking! The following are a few ways to lighten your recipes so you can still enjoy…just without all of the extra calories, fat, and sugar.

Butter, shortening, margarine, or solid fat: Use 1/4 less liquid oil or solid fat called for in the recipe–so if the recipe calls for 1 cup, you could use 3/4 c. If the recipe uses shortening, use 3 Tbsp oil. Use equal amounts of oil for melted shortening, margarine, or butter.  You can also replace 1 c of fat with 1/2 c. prune puree or 1 c of fat with 1 c unsweetened applesauce.  Oil in place of a solid fat is also a healthier substitution. If you use any of these, you will want to monitor your baking time as it may need to be reduced by 25%.

Whole milk, half and half, or evaporated milk: Use skim milk, 1% milk, evaporated skim milk, fat free half and half, or plain soy milk with calcium

Cream Cheese: use nonfat or reduced fat.

Sour cream or mayo: use nonfat or reduced fat…or use nonfat Greek yogurt and get a little extra protein and calcium.

Cream or whipping cream: use evaporated skim milk or non fat whipped topping or cream.

Eggs: use 2 whites in place of 1 egg or 1/4 egg substitute.

Sugar: Reduce sugar by 1/4 to 1/3- if recipe calls for 1 c, use 2/3 c. You can also use sugar substitutes such as Splenda and use the equivalent chart on the back of the bag. Baking time may be shorter, so be sure to watch it closely!

If you choose not to lighten your recipes, practicing portion control is another great tool to use. Allow yourself to enjoy your favorite holiday treats, but in moderation and be sure to get your exercise in!

-Kelsey