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Carb-Watchers
Can Enjoy Fresh Summer Fruits
(ARA) - Yes, even
carb-watchers can enjoy their favorite summer fruits this season.
While some of the most popular new diet plans leave an impression that the
produce department should be avoided, eating fresh fruits and vegetables every
day is vital to healthy low-carb eating. The truth is, many “low carb” plans
allow for the consumption of carbohydrates at some point. Diets such as, “The
Carbohydrate Addicts Diet,” “Sugar Busters!” and “The Zone” advocate a
diet that balances carbohydrates, proteins and fats, rather than eliminating
carbs from the diet completely. The “South Beach Diet” actually advocates
the consumption of “good carbs” found in fruits and vegetables. And even the
strict “Dr. Atkins New Diet Revolution” allows “nutrient rich”
carbohydrates back into the diet following the initial two-week induction phase.
For those following any of these diets, fresh summer fruits are most certainly
considered nutrient-rich foods. There are many things inside fresh fruits and
vegetables that make them highly beneficial. They provide an array of vitamins,
potassium and dietary fiber in addition to important phytonutrients that are
thought to protect against cancer, heart disease and other diseases associated
with aging.
Specifically, fresh peaches, plums and nectarines, found in abundant supply
throughout the summer, contain the antioxidant, beta carotene, which may protect
against cancer, heart disease and other diseases associated with aging. These
fruits also have two carotenoids -- luitein and zeaxanthin -- which filter and
shield the eye from sunlight, thereby protecting against age-related eye
disorders such as macular generation and cataracts. Peaches and plums also
contain flavonoids, including some of those found in green tea. Current research
has shown that flavonoids may protect humans against cancer and heart disease.
You won’t get all of this in a carb-free burger.
Another thing to consider when choosing carbohydrates is the Glycemic Index (GI)
or Glycemic Load (GL). Low-carb diet proponents often focus heavily on the
connection between insulin levels in the blood and how continuous high levels of
insulin can contribute to obesity. Because of this theory, low-carb systems
often rate foods according to their glycemic index value, which indicates how
quickly the carbohydrates in a food affect blood sugar. Meanwhile, glycemic load
takes into account a food’s glycemic index along with its carbohydrate content
in a given serving size, providing an estimate of the quality and quantity of
carbohydrate eaten.
Either way you slice it, fruits like peaches, plums and nectarines all have low
glycemic index and low glycemic load values. According to the “New Glucose
Revolution Complete Guide to Glycemic Index Values,” fresh peaches on average
have a GI of 42, which is considered low, while plums have a GI of 39. They also
have a Glycemic Load of about 7, which is also low. As for carbohydrate content,
one medium peach or nectarine contains 16 grams of net carbohydrates and two
plums contain 19 net carbs. Peaches, plums and nectarines are also low in
calories -- 70 for a peach or nectarine and 80 for two plums.
For those who choose low-carb diets, fresh fruits and vegetables should not be
eliminated from everyday life. Simply try to select fruits and vegetables that
contain low to moderate amounts of carbohydrates, or are low on the GL and GI
scales.
The carbohydrates found in fruit such as peaches, plums and nectarines are truly
quality carbs. These fruits are plentiful during the summer and they are perfect
eaten out-of-hand as a simple dessert or snack any time. They also lend
themselves well to recipes that focus on fresh, healthy, low-calorie eating. For
example, fresh peaches, plums or nectarines can be added to a green salad to add
some zing. They can be blended with fat-free, or low-carb yogurt for a great
smoothie. Or try them grilled on the barbeque as a side dish to meats or as a
luscious and satisfying dessert.
For breakfast, try a fresh fruit frittata. With just 8 grams of carbohydrates, 9
grams of fat and 8 grams of protein, the tasty egg dish below will liven up your
morning and fits just about any of the popular new low-carb diet plans.
Summer Fruit Frittata
In heavy, ovenproof 10-inch fry pan, sauté 1 clove minced garlic and 1 small
onion, thinly sliced, in 1 tablespoon olive oil just until wilted. Add 6 ounces
chopped fresh spinach and heat through, blending with the onion and garlic. Stir
in 1/2 teaspoon salt, 1/4 teaspoon pepper and 1/8 teaspoon nutmeg. Remove from
heat. Remove pits and slice 2 large fresh California peaches or nectarines, or 3
large California plums and arrange slices on top of spinach mixture. Beat 6 eggs
with 2 tablespoons water and pour over all ingredients. Top with 1/4 cup
shredded Muenster cheese. Sprinkle with 1 tablespoon minced fresh basil leaves,
if desired. Bake at 325 F for 30 to 45 minutes or until set. Cut into wedges and
serve. Makes 6 servings.
Nutrition information per serving -- protein: 8 grams; fat: 9 grams;
carbohydrate: 8 grams; fiber: 2 grams; sodium: 320 milligrams; cholesterol: 150
milligrams; calories: 130 calories.
For more healthful and easy recipes, please visit
www.eatcaliforniafruit.com.
Courtesy of ARA Content
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