Beat Diabetes with a Bean

Get heart-healthy in just 14 days. Here's how…
Tuesday January 25, 2011
In This Issue: Beat Diabetes with a Bean New Scientific Breakthroughs Slash Heart Attack Risk in HALF Sneaky Olive Oil Control Your Blood Sugar – Without Lifting a Finger! Featured Recipe: Macaroni and Cheese with Spinach Beat Diabetes with a Bean Soybean products are rather polarizing—people either love 'em or hate 'em. Often, people who are in the latter category can't easily say why they have an aversion to them, other than the frequently repeated "truism" that the best-known soy product, tofu, has no flavor of its own, or that it has a mushy texture. Often, they just don't really know what products are made from soybeans, or why they should eat (or drink) them. Pity those who shun soy. From a health standpoint, soybean foods are awesomely good for you. And from an eating standpoint, there are so many varieties of soy foods—tofu being just one—that there's undoubtedly one for you. Let's start on the health side. Soybeans have more protein by volume than beef, and almost none of the saturated fat. They also have a Glycemic Load of 1, meaning when you eat them, they have virtually no impact on your blood-sugar levels. That's an amazingly low GL, given that this food comes from a plant. In fact, soybean foods have been shown to lower glucose levels, all of which makes them a peerless choice for blood-sugar control.   Soybean products are great for heart health, thanks to their good fats, fiber, and cholesterol-lowering plant sterols. They also may reduce the risk of a serious diabetes complication: kidney disease. Soy also has compounds called isoflavones that mimic estrogen, which can help ease menopausal discomforts, and lower the risk of several types of cancer including prostate, breast, and endometrial. And if that wasn't enough incentive to give it a chance, studies have shown that people who are trying to lose weight and drink soymilk, lose slightly more than those who drink regular milk. Now, to debunk some of the mystery surrounding this wonder food. Soy is a bean, but out of that bean comes a host of different products. It's best to get your soy from the most unadulterated forms. The more processing that occurs, the more that food manufacturers add in sugar, fat, salt, and chemicals that reduce its healthfulness. A great example is soy sauce: the ubiquitous flavoring is so high in added salt that it's awful for your blood pressure. And products like soy protein bars have too much added sugar and fat to be worth your while. So start your soy journey simply, with soy's most accessible products: Edamame is just another name for fresh soybeans. They are most typically bought in one-pound bags found in the frozen foods section at the grocery store, often for under $3 a bag. They are available shelled or in the pod (you don't eat the pods, just squeeze the beans out of them and into your mouth). You can eat them raw, but most prefer them boiled for a few minutes first, then sprinkled with a bit of salt. They are crunchy, tasty, and no more unusual than a sweet pea, but much more addictive. Try them, and we bet they'll become a regular at your dinner table. Soy nuts are edamame beans that have been roasted and salted. You can eat them plain as a snack, or in salads and soups. Soymilk is the creamy liquid that's pressed out of cooked soybeans. It's suitable for replacing milk or cream in most recipes, especially baking. Also good in coffee, over cereal, or as a drink on its own. Tofu looks like and has the consistency of cheese, which is apt because it is the curd of soybean milk, so it's essentially dairy-free cheese. It can be roasted, grilled, sautéed, or boiled. It comes in many textures, from soft to extra firm, so pick the density you like. Put it in a salad instead of chicken, in curry dishes, or anywhere you'd normally use meat. Tofu variations can be found throughout an Asian supermarket. If you like to experiment with your cooking, or are open to foods from other cuisines, you really should try some of these variations. Spears of dry tofu skin become soft in broth, and make an amazing alternative to noodles. Sheets of dry tofu skin get soaked, and then used as a wrapper. Lightly fried blocks of tofu have a steak-like texture, a light brown skin, lots of flavor, and hold together much better than raw tofu. Miso is a rich, salty condiment made by blending soybeans, a grain, salt, and a mold culture, and letting it ferment for as long as three years. A small spoon adds lots of flavor; most commonly used in soups, it can be used in sauces and marinades as well. Like soy sauce, the saltiness is a problem, but it is otherwise a healthy addition to your meals. SPECIAL OFFER New Scientific Breakthroughs Slash Heart Attack Risk in HALF The medical community is simply astounded. New research is proving – in study after study – that eating a low-fat diet is completely ineffective in protecting against a heart attack. That's because all the heart-healthy evidence points to the fact that we need to eat fat to lose fat! Splurge on steak for the protective power of protein! Eat shrimp and cool down artery inflammation! Snack on chocolate – it's not just permitted – it's essential. Find out how you can halve your risk of a heart attack by adding the right fats to your diet – click here now. Sneaky Olive Oil Olive oil is a magic elixir for people with diabetes. It's filled with good-for-you fats, and should be your go-to over butter when cooking and preparing. Here are a few ways to get more olive oil into your diet. 1. Serve a dish of olive oil, balsamic vinegar, and cracked black pepper with bread (whole-grain, of course!) at dinner.  2. Instead of using butter on mashed or baked potatoes, try mashing roasted garlic with olive oil and spreading that on the spuds. 3. Swap it out for butter in any baked recipe: 1 teaspoon of butter is equal to 3/4 teaspoon olive oil.    SPECIAL OFFER Control Your Blood Sugar – Without Lifting a Finger! While it's no secret that both tension and depression can wreak havoc on your blood sugar control, here's a 'reverse diabetes' fact you may not have seen before... One of the easiest – and most rewarding – ways you can control your blood sugar is by enjoying a soothing massage at least 3 times a week. What's more, you can enjoy the very best massage available in the comfort of your very own home... even in front of your TV.... without lifting a finger. How? It's easy and affordable! Find out more... Macaroni and Cheese with Spinach Traditional macaroni and cheese is usually off the menu for people with diabetes, due to its exorbitant levels of fat and carbs. This version is amazingly yummy and creamy, yet brings the fats and carbs into an acceptable range. Enjoy! Ingredients 1 3/4 cups low-fat 1% milk 3 tablespoons all-purpose flour 2 cups grated extra-sharp cheddar cheese 1 cup low-fat 1% cottage cheese 1/8 teaspoon nutmeg 1/2 teaspoon salt Freshly ground pepper, to taste 1 package (10 ounces) frozen spinach 2 cups (8 ounces) whole-wheat macaroni 1/4 cup toasted wheat germ Serves 6 Preparation 1    Preheat the oven to 400°F. Coat an 8-inch square baking dish with nonstick spray. Bring a large pot of lightly salted water to a boil for cooking the macaroni. 2    Whisk 1/4 cup of the cold milk with the flour in a small bowl until smooth. Set aside. Heat the remaining 1 1/2 cups milk in a heavy medium saucepan over medium heat until steaming. Add the flour mixture and cook, whisking constantly, until the sauce boils and thickens, 2 to 3 minutes. Remove from heat; add the cheddar cheese, stirring until melted. Stir in the cottage cheese nutmeg, salt, and pepper. 3    Cook the spinach according to package directions. Drain, refresh under cold water, and press out excess moisture. 4    Cook the macaroni, stirring often, in the boiling water until not quite tender, 4 to 5 minutes (The macaroni will continue to cook during baking). Drain, rinse with cold water, drain again. 5    Mix the macaroni with the cheese sauce in a large bowl. Spread half the macaroni mixture in the baking dish. Spoon the spinach on top. Spread the remaining macaroni mixture over the spinach layer. Sprinkle with wheat germ. 6    Bake the casserole until bubbly and golden, 35 to 45 minutes.  Per serving (1 1/3 cup): 357 cal, 12 g fat (7 g sat), 40 g carbs, 22 g protein, 6 g fiber, 35 mg chol, 606 mg sodium Until next issue, here's to good health! Neil Wertheimer Editor in Chief, Reverse Diabetes In the Next Issue: Surprising Grocery-Store Dangers The TRUTH about "Magic Foods". Snuff Out Secret Sugars Hiding in Your Food Say Goodbye to Pain in 15 Minutes Flat! Featured Recipe: Chewy Date and Walnut Bars
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