Focus 580; Cooking for Diabetics

It is the first Wednesday of the month and has been for a long time are a great pleasure to set aside some time and focus 580 to talk about food. And we've been doing this for a long long time. Generally with this man we like to call our chef in residence it's purely an honorary title ladies and gentlemen. His name is Don Elmore and when we do these programs we set a topic and and when I say we I mean he says the topic. And sometimes it's been a particular kind of dish some times we've talked about regional styles of cooking in the United States we've talked about different kinds of cooking from different places around the world and then we kind of kick the topic around. People call in sometimes ask questions sometimes call with recipes Occasionally people have called in with problems saying something like I'm trying to make this this recipe and it's just not working for me. What do you think I'm doing wrong. So we have done a little troubleshooting like that and we always have fun. And it's really a lot of fun to talk to the people who call in about their food experiences throughout their life. Well sometimes now in the program in

the course of one show some subject that comes up and that ends up being what we talk about the next time around and so in that way. We this morning are going to talk about cooking and diabetes. And we have the man here. As I said or more but also we do have a special guest to help us out Carol Shriver. She is a registered dietitian and licensed dietician and nutritionist and she works at the Carl foundation hospital she's practiced as a registered dietitian since 1992 and works with a lot of different kinds of people on different areas including weight management cardiovascular disease and diabetes. So she is here and can give us the benefit of her expertise and we are open to whatever questions people have about the subject and maybe again as always if you have a recipe like share that's great. If you have a particular question that's great too. I know between the two of them they will do their best

to give you an answer and all you have to do is call us. 3 3 3 9 4 5 5 that's for champagne Urbana toll free 800 to 2 2 9 4 5 5. Well thank you very much. Yes both of you for being here. So now how do we know a doctor says to me of course I can't tell you what I did last week so I don't remember last month he says to me that. On last month's show yes the next song the last caller said why don't you talk about cooking for diabetics. Okay so it was as you know that has been my not my concern my plight for several years now and I've been paying attention to that. That came out in the conversation she wants to talk about that OK. So we are you know and if you recall way back in the dim days the lady from Danville her husband was diabetic. Oh yes. And I do know I do know that there are many people who are listening in talk and talking about that and we never really addressed

that too much except some time ago. Well let me ask Carol because. I know that there are a lot of misconceptions about diabetes and and diet people have ideas that I think are quite true. So let's say if if you were sitting down with somebody who was had now first for the first time being diagnosed and this and the doctor said well you have diabetes. What sort of. One of the first most basic things that you tried it you would try to tell that person about how it is maybe they might need to change the way they think about food. A lot of people think that people with diabetes can't have sugar is basically what they say. I can't eat sugar anymore candy and that sort of you know those sorts of foods but it's really about the carbohydrate. It's it's not about. It's about portion control and carbohydrate basically and eating well balanced meals. People with diabetes can eat the

same things as the rest of us. They just need to watch the portion sizes of certain types of foods. Yeah. We just in preparing for the show I know that we went through some of the books that we have accumulated and we have a lot of them a lot of them are cookbooks and I just now I didn't bring them into the studio with me but just now sitting on my desk I have four. Cookbooks that are specifically cooking for people who have diabetes and just looking through them it pretty much looks to me like you are again given that kind of constraint that you talked about. You should be able to eat almost anything that you would want in any kind of food so that there's there's nothing that says that now that you have diabetes that you are going to face severe restrictions that eating is not going to be any fun anymore. You're not going to be able to enjoy it and that it's just going to be it's going to be sort of a burden and it looks like in fact that's not true at all and then in fact there is some overlap between healthy eating for people with

diabetes and what we say about what constitutes healthy eating for anybody. That's right. Particularly people who are concerned about. About their heart health heart health. They need to you need to watch your family fat needs to be at 30 percent or less per day and saturated fat is needs to be low also saturated fat is found in meat and dairy products mainly. There are some other products that contain it but those That's the main source of saturated fat saturated fat is solid at room temperature. And it causes more problems in the arteries and that sort of thing. So we could be tight we could be talking about butter. Sure we could be talking about some cheeses maybe whole milk. OK so. So things like that but then again because we're all being advised that we should try to limit our fat intake that may not be all that different than what you would recommend for exactly anybody and particularly people

who are trying to lower their risk of heart disease. Well how do you over time how would how would you say that you have changed. Because because you have diabetes yourself how you have changed the way you eat and you think about cooking. Well I was sort of smiling at at what you what you said. What's the first thing you think it's good. I can't have this anymore. And so I had to go through that period myself. Oh I can't have this. You throw this away get rid of this do all that and then slowly I come to find out well wait it's not those things. It's those things that are the trouble. And and as Carol said of the carbohydrates you know and then saw that it was a matter of you and I can find some sugar free candy. Yes. And oh there's some sugar free sugar free. Ice cream yeah. And now I don't have that piece of white bread. Oh what do I do. So of course you know I have to love to talk about about the whole wheat

the white whole wheat that you get from cancer. And so I'm I'm cooking almost entirely with white whole wheat which we can buy in this town by the way because Whole Wheat is not good for you. Better for you than the refined white. So cut down cut down cut down and I have been I have been eating less and less and less. And then whenever I go to someone's house I eat whatever they're going to serve without worrying about whether I can have this or that some of my friends will make things with with a sugar substitute but not everybody. And so eat it. But you don't eat all of it. And I found that I can do that so that that modification is the biggest one was slow down. This is one of the things that that I understand that I have come to that probably I wouldn't have have had before again it has to do with the significance of carbohydrates. And I

know that there are some some people who have suggested for diabetes people with diabetes a very severe restriction of carbohydrates to the point where they would say something like you can't you can't eat bread you can't eat pasta you can't eat rice. It's in all these kind of starches that we so we think of so much being a regular you know potatoes being a regular component of a lot of foods and having heard that I thought well what's left. What if my doctor my doctor told me he said twigs and berries. That's all that's left. If you if you're restricting all these things and that that that does make me laugh but that was it. If you've cut out all this and you've cut out all this and cut out all this what are you left with twigs and berries. But you sounds like that's that's sort of an extreme that you don't feel well. Yeah it's so good to talk to but the point is you don't have to cut out. You just need to make better choices. That's what it is good with your pasta.

I usually recommend whole wheat. And you can find good whole wheat pasta is out there now that don't take forever to cook fiber slows down the rate at which the blood sugar rises. So we recommend higher fiber diet for those people. Whole wheat bread says Doyle said try to find a bread that has three grams of fiber or more per slice. And you do need to look at the food labels because sometimes it's the serving sizes one slice sometimes it's two slices. Especially for bread whole wheat pasta can be found just about anywhere now. And that's very good. You can't tell that it's you know any different than the refined pasta. And that's the problem. I mean when we went to all the the low fat low fat products probably about 10 years ago probably a lot of people thought oh good this is low fat so I can eat it.

And they you know they were eating things like the low fat cookies and those sorts of things. And they were having problems with blood sugars because they use a lot of refined you know refined sugars and things like that refined flour and it wreaked havoc on a lot of people's blood sugar so I I too was on that bandwagon for a while and I had terrible problems with my blood sugar so I had to go back to eating the whole grains and cutting those things out. You can have those things just not every day and all day long. So what about rice and potatoes. Try to get the brown rice brown rice as it's got more fiber than than the white rice potatoes. I tell people just it just to watch your potatoes I don't think potatoes are. I don't think there are good good and bad foods I think there are good and bad habits. If you get in the habit of eating eating certain things all the time then that's when that's an issue.

So potatoes are fine sweet potatoes have more fiber than than regular potatoes white potatoes. So just eat a wide variety of different things and you should be fine. OK we have a caller we'd like to welcome others into the conversation here this morning. It's our regular monthly program on cooking something that we DO have been doing for a long time once a month always on the first Wednesday at 10:00 and our guest is Doyle Moore the man we like to call our chef in residence and as a result of a suggestion request from last time around. We're talking this morning about cooking for diabetics or people with diabetes. And as a special guest arranged for us to have you here with us in the studio Carole Shriver. She's a dietitian and nutritionist at Carle Foundation Hospital and diabetes and is one of the particular things that she says she is interested in. 3 3 3 9 4 5 5 we do also have a toll free line in good anywhere that you can hear us. And then he's eight hundred to 2 2 9 4

5 5 What's up with someone here over in Indiana on our toll free line line for Hello. Oh I'd like for it too. Two questions. The first one deals with sugars and some of the literature I've read they talk about stay away from refined sugar. Well I looked at some things I basically refined sugars especially in drinks. And so I just kept my portions down. It didn't present any problem in terms of keeping track of my carbohydrates but somebody mentioned that onion and I'm going to find out if this is true or not. Someone said that refined sugars are absorbed very quickly therefore it will mess around with your blood sugar fats and complex sugars won't that takes more time for the body to break them down. I've never found anywhere and you know I've been on the net and everything in our family were that's been by actually says that's true that isn't going to get pencils at all. So I'd like to know the answer to that and secondly one for the

cheffing residents are not concerned about whether it turns out to be an eighth of an ounce or even larger but a very nice recipe for strawberry shortcake. Got it. Okie dokie. Oh right. Well thanks for the call. Okay well I'm really glad that the caller asked this question about sugar because I think people are really confused about this and they have this idea that we you know see it we put it down here on the table in France we put a piece of candy. We'll go over to Fannie Mae and get some Trinidad's and it will have a Trinidad here OK. He likes us. I do too. Ok we get I have a minute and then we're right next to it will put an apple. Now both these things have sugar in them. But I guess we get this idea that the apple is better somehow it's just that it's. Some about the Trinidad man it's really

good but the sugar in it. Well it's different and somehow we think about those two things as being completely different in fact. I'm not sure you know other people come along and say well look sugar is sugar and you get your get it either way so maybe. Well I don't know how much difference is there between the apple and the and the turnitin. Well with the apple you get soluble and insoluble fiber again which slows down the rate at which the blood sugar rises. You also get vitamins and minerals. Now does that mean you can't have a Trinidad every so often. No it's just your choice. Whatever you want to choose carbs carbs but certain things will keep you fuller longer and you'll get more out of it. And that's basically how I look at it. Yes I do eat Trinidad's and I enjoy them but I also eat apples and I try to try to eat more apples and Trinidad's. OK. What is is. How about the the sugar the sugar that's in the apple in the sugar that's in the

piece of candy. Are they. Does your body act react differently to them. In the Trinidad you would have the sucrose in the simple sugars again like the caller said. Simple sugars are absorbed more more rapidly than complex and the Apple would have the complex because of the fiber and an insoluble insoluble fiber. So if it is true with the with what the caller was sort of suggesting that somehow if you eat the piece of candy that that sugar your body takes that takes it in quickly faster than the sugar that's in the because your body doesn't have to do much to change it. It's already in the form that your body uses are close to the form that your body uses. So it does it does raise your blood sugar faster. OK. You want to talk about strawberry shortcake. Yes that too. I've got to Trinidad in half and I have to have two. Yes this is this is this is rather quick I'm and I've been making strawberry short cake

recently. But you can do it you can do it two ways you can find a recipe. I don't have it in my mind for a whole week biscuit that your grandmother used. No she never made whole wheat biscuits. They're all white. There is always white flour white flour in LA and it's very hard to do it but you can make a biscuit with whole wheat flour. And so what I what I do is I love jiffy jiffy mix now jiffy is refined flour. But you don't use too much of it but it's got already the stuff in it and so the baking soda and everything in it. So I would use I would use three quarters of a cup of jiffy or Bisquick. And then I would use the remainder of two cups of whole wheat flour and put those two together and then probably two two little sachets of Splenda. And then depending on whether you like it sweet or not then either either low

fat no fat no fat milk or buttermilk and mix up a biscuit. This is not a cake it's a biscuit. This is this is the way my mother did it. And you pad out two rounds of this biscuit dough about oh about 8 10 inches and put one on top of the other. Pop them in the oven and cook them for very high heat for about 12 to 15 minutes then. Then they strawberries are put inside. Inside the you you lift up the top. Fill that put some more on it and then cut it in wedges and then always serve it with the rest of your low fat milk. And it's awfully good. Now for the strawberries. Well you've still got that Splenda and sprinkle some Splenda on top of it and some bourbon. I didn't own anything like bourbon makes anything good and you aren't using more than

about a tablespoon of bourbon to douse that. You can do your choice of rum or cognac was the last one I had and it's called Why is it so good. There's nothing in it that's going to really be harmful and I'm not eating a huge hunk of it because I do know that there is refined flour in it. But I like making that very much and I like making it for friends and and I found that I can mix set up start start making it and have it baking. We're eating supper and you have a heart so basically that what you're doing is you're substituting some whole wheat flour for the for the wife. Yes and you using artificial sweetener yes of sugar right. And basically that's the only case that's the only modification and also a small. You're talking also small portions. Well yes that's that's what you finally do learn is that keep it smaller and you'll feel better about yourself and you won't be stuffed and and all the things that are

complicated aren't as complicated and you feel good about it. Mainly you'll feel good about it. And that's that's another thing is that I feel good about what I just did. Yeah. OK it was anything Carol would you would add to that or in your. I think that sounds great. That's what I would I would tend to do Also I like the biscuits for my strawberry shortcake also. You could also use angel food cake if there is one very sugar free agent food cake on the market. Yes. OK. Pound cake. Also if you wanted to find a sugar free or sugar free pound cake that would work also. OK. And again one of these things that I imagine people think about diabetes and that maybe is not exactly correct and that is that you could never have any alcoholic beverage. Yeah. Again in. In moderation. That's OK. They usually recommend or say that you can have two a drink a day. And people ask me can I save that all up for one time

and no one can have seven on Friday night right. You can't make up for it that way. But they do say that a drink a day has been you know shown to not cause harm. Yeah. OK. Well you know we have a couple of callers here I'll tell you what there's one thing that we need to do real quick. First however because it is the first Wednesday of the month and we need to do a little test here of our emergency alert system so hang on here. This is only a test. This message was instituted by the Illinois Emergency Management Agency. This station is participating in a required monthly path of the Illinois Emergency Alert System. This is the most developed to provide

information to the public during emergencies. There wasn't that. A. And this is AM 580 wy a well-focused 580 our morning talk program my name is David and the first Wednesday of the month we're talking about cooking this morning and with our guest Doyle Moore the man we like to call our chef in residence and as a special guest Carol Shriver. She's a dietitian and nutritionist at Carle Foundation Hospital in Urbana we're talking about cooking for people with diabetes. And if you have questions comments recipes whatever give us a call 3 3 3 9 4 5 5 toll free 800 2 2 2 9 4 5 5. Let's talk with someone next. In Chicago line four. Hello. My family we have a history of type 2 diabetes type which developed after the age of 60. And what we chose is an extended family that we would not do a special diet and that we would change everyone's diet and I think over the

long run that is made. A blessing for everyone because everyone's diet improved. And it also made it easier I think for the person who was diabetic for the cases for all now the persons who are diabetic that they're not. Seemingly eating differently from everyone else and the main change of course was to switch to whole grains and to increase legumes in the diet. Usually we have being sort of peas at almost every meal and the one thing that has happened though is that there's a real a conflict that is resumed about artificial sweeteners because in my family we just decided we tried. We went the route of the sugar free yogurt and it was just not satisfying to people who love ice cream and so we chose rather than to have sugar free yogurt frequently to have the real McCoy the high fat high sugar ice cream once a week and only one

serving in the half cup serving and that has worked. Everyone's satisfied and it's not been a problem. But I noticed among the family members that used artificial sugar they have much more of a desire for sweets than the ones who used sugar but use it in very small amounts like most of the time. For especially for the members who are diabetic we limit the amount of sugar in any any food serving to less than four grams the sugar and that makes it acceptable and under those rules you can even have a teaspoon of jam or jelly because that's usually a little less. But the people who use artificial sweeteners have much more of a desire for sweets than the other people and when we have a huge family party and there's a cake there are the ones who are using artificial sugar always want frosting on the cake whereas those who don't use artificial sugars are really satisfied if it just has a sprinkling of confectioner's sugar or nothing at all. And so I'm wondering if any of your research is that anything about

people who use artificial sugars if they develop a taste for sweets more than those who used regular sugar cane sugar but use it in moderation. That's an interesting interesting question. I haven't seen any research but I do know that your sugar substitutes are actually sweeter than table sugar usually two to three times sweeter. And I do know that people that I've been that I've dealt with in the past do tend to get used to that sweet sensation and they do tend to like sugar sugary things more. Yeah and it. It really becomes a struggle because the other members of the family are quite of the left lead and the ones who are using the diet pop and the artificial sugars are always say oh no you need to have this and why didn't you put cream cheese frosting on it.

And I just wonder if they need to research that because I think so often that they encourage that Benteke. Oh you know I just switched artificial sweetener and I don't know if that's really a help. I just really feel that most of the members are satisfied if they can have sugar. But like I like to know that you know cut the Trinidad into inconsiderate to pieces. Exactly yeah. I'll have to look and see if I can find any research that specifically focuses in on that. I have to look for that. But it is an interesting question and I have seen in my practice that people do tend to like the sweeter things when they do use the sugar substitutes though the sugar substitutes are an easy way to cut back on carbs and and let people feel like they don't have to do without a lot of people do use. I like to drink. I've got a Diet Pepsi sitting right here I like to drink diet because I'd rather eat my calories than drink them. So I do choose the sugar subs more of

the time the not. But like I said I like to eat my calories and not drink them. But you know I just one last point I think that's exactly it. You choose. Think that's what really has to get across to all diabetics is that you're making choices in your diet and if you really look at what you're choosing. I mean if you're a person who all day you're eating complex carbohydrates eating whole grains. Then if and when offers to this get that's made of white flour at the meal at the end of the day you can probably have that this bitter half of it because you've chosen during the rest of the day to really watch your diet and so it's not like you're a victim you have a lot of power even with your diabetes. You do you do. And like it's all about choice making the right choices at the right time. Yes absolutely. Thank you. Thinks thank you I think that also makes the point and it seems that in the way that we think about nutrition we're starting to move a little bit more towards the idea of you've got to look at it as a whole as a whole not so much I mean

obviously people with diabetes have to be conscious throughout the day of what their blood sugar is. Sure and it it does it can indeed change you know can the I mean the idea is you want to be wanted to be sort of level and keep it at a controlled level. But it seems like at the same time though we're still we're still thinking of think about how everything you eat in one day not so much what I eat this morning what am I going to eat at noon let me eat this afternoon as if they were discrete things that didn't is somehow hook up. The key is balance though. You need to make sure that you know it's in a whole day. Some people like the structure of a specific meal plan that way they can they they feel that they have more control if they have you know what they're supposed to eat at breakfast lunch and dinner. Some people can look at it as a whole throughout the day. It just depends on the type of personality that you have and the type of person that you are how you need to look at that. OK.

Well we talked somebody else gave champagne in line one little follow up question of shirkers. I think it was three versus unrefined sugar I'm not sure. At least I think it's a question worth bringing up because I think there is some. And it is possible to buy an unrefined sugar principally at health stores. The difference between an refined and refined sugar is that the refined has been pleats the unrefined has not been both a simple Biggers. That's correct. They are both simple sugars and there is no particular advantage to the unwary. No a lot of people think that the brown sugar or sugar in the raw whatever you want to call it is different than table sugar it is in color. But as far as the effect on the blood sugar it's the same. I wasn't sure if that was what he meant or not but I thought it was certainly worth bringing up. Thank you. Well thanks a lot I know that you know that may indeed be what the caller was talking about I guess

I was sort of a fix and fixed on this idea of again sort of the different you know the difference between the piece of candy and the for in them in the apple. Thinking that there are good that there were there was in fact a difference there and what the sugar was like and what happened in your body. But again we're talking if we're talking about table sugar. It's all that it's all the same as matter what color it is. There is no army. Maybe slight differences but for the most part they are the same. OK well let's talk somebody in Chicago again. And for Hello thank you. I've heard that. That particular herb called The Cure. Never mind the vestry and in your nerves was able to curb the sugar craving that people have. Have you ever heard anything about that. I haven't heard about that. That's that would be something I would be

interested in looking up. What did you say the name was extended to the rye and Andy and AG And why have we seen RC. Okay the other question I had was regarding the idea that server lowers the immune system to some degree have you ever heard anything along those lines. I haven't seen anything in your research about that to the extent that sugar intake to extend the digestive process so that a food that normally would have been digested in for 5 hours or so right up to sitting there just a crack for a couple more hours because of the ingestion of the trigger. To that extent I've heard it you know it just works that way too. But how do you feel about taking root.

Protest free content. I've heard that account. Fruit or appropriate in the morning. Except that they're stored right there in Peru or bloodstream more or less rather than a digested in a tester cracker using fruit alone or having alone assimilated it in moderation. More usually. What do you know about that. Too much sweetness. Well some people who have what we call brittle diabetes who are very sensitive to carbohydrate intake and insulin. Some people cannot have fruit or fruit juice in the morning a lot. The trend has been towards no fruit juice before 10 for individuals that have you know some issues with especially gestational diabetes a lot of

physicians don't like to see people have fruit or fruit juice before 10:00. Are there any particular vitamins or minerals. Mike your lies to help 3 and 4 in the abduction and so forth. They've been looking at the link between chromium and I beat us though I haven't seen anything definite. They've been doing my studies. What was that vitamin D I've heard but I think I've seen some research on that recently but nothing definitive. OK OK I could recommend trying to avoid those sugar cravings and are better off all round. So you know if your sugar thank you thank you as well just again to to to be clear. Let's go back to our Apple in our Trinidad if we had a glass of apple juice and let us say that this was that we did not add any sugar to it. We just got some apples and we. You know I

had pressed him and we didn't. We did not art if we didn't add anything to it. Yeah nothing nothing like that. So it was just basically what would have been in the apple if you had just eaten it but now we pulled that out and we give it a name and it would seem to me a little bit more concentrated sort of form. Is that going to be again processed by the body differently than if you had eaten the apple. It would be I don't know. I'm not a big advocate on juice just because it tends to raise the blood sugar faster you don't have the fiber from the apple. You don't have the saw uble. You may have some insoluble but you don't have the fiber content and juice does tend to raise the blood sugar fast that's something that and historically they have used juice as a way to raise people's blood sugar.

If you have someone that has a low blood sugar they always tell you to go for juice. But we always recommend milk and milk and some sort of carbohydrate with protein now so that it will sustain that blood sugar. But I would still go for the Apple versus the juice. As far as the way it's absorbed. OK. Let me quickly say if you take that apple and squeeze all the juice out of it you only get about that much. And if I'm showing an inch in a time and then if you're drinking a four four inch glass of apple juice you're you're taking too much too fat would be the equivalent of eating the bites of Apple. Exactly. Exactly and more than you really need. This is the advice I got from my doctor I said oh boy oh boy I could have I could have fruit juices. He says I wish you wouldn't have. He says eat the fruit. And then that's when I realized that if I eat one one

Clementine. There's all the all of the fibers and everything in that plus I feel like I've done something it's tasty and so I like those little clementines. But if I were to go and get the juice I'd have to have 10 Clementine squeezed to make that. And I saw that right away called and don't do it stay away from that. And that's the way I respond to it. But that. And don't ever look at the sugars in Apple. Yeah. You'll drop the bottle if it is so high. I was so disappointed because I've been looking at recipes that say oh use apple juice as a as a supplement for this and you won't have to have that and that and that. And I thought well that's kind of interesting so I started looking and it is so high I don't even want to touch the bottle. It makes me aggravated because I was hoping that oh boy this is a nice thing that I can. No no don't do it. And the other thing was

also when I said Well then can I have an apple he said. Yeah but I wish you'd take some fat with that when you're eating the apple. I said You mean peanut butter on my Apple that's one of them. And he said yes and that's the way I eat an apple now is that is that I have peanut butter and the apple. Now would you explain what the hell what Yeah why why is that better than having a bright self. Right well and Apple by itself is OK but you you add that protein and it slows down again that blood sugar your body has something else it's working on plus a little bit of fat and the fat from well I usually get natural peanut butter because the oil in the fat from natural peanut butter is the motto and saturated type which is is good for us you know it's the same as the olive and canola and Smucker's is now making that as a product you can buy on the shelf you don't have to go to a specialty store to you that's the kind I like Smucker's has bought

somebody out and somebody in somebody and now they're doing peanut butter. Fresh trampled. Now it will taste different because it doesn't have the ship it doesn't have sugar added to it. A lot of us are you saying you know this is the kind of stuff where you open the jar and there's oil floating around. Yes. And that's OK. Yeah you just stir that oil back in and it's fine. A lot of people like to keep it turned upside down so the oils at the other end but it does get a little dry otherwise. Now a lot of your commercial peanut butter have trans fats because they have added in order to make it creamy and smooth easier to spread. They have added partially hydrogenated soybean oil or something like that. And that's where the trans fats come from. So it's better to get the natural if you can if you can tolerate it. Something else I do with peanut butter is I mix a half a cup or a half a cup of peanut butter with a quarter to

a half a cup of applesauce mix it together and it makes a real good spread and it cuts the fat. So. You have to be pretty good and you have to keep it in the refrigerator though. But it's pretty good. We have a couple callers here and maybe I should introduce again our guests the last person you heard is Carole Shriver she is a registered dietitian licensed dietician and nutritionist. She's practiced it as a registered dietitian since 1992. She works at Girl Foundation Hospital in Urbana and is particularly interested in things like weight management and cardiovascular disease and diabetes and this is our monthly program on cooking and it was the idea sort of came up in response to a caller. Last time around to do this as a topic and say well yeah I think that to be a good idea and maybe we should have somebody who has some some nutritional expertise who's got a piece of paper on the wall that says that she does and so that's why Carol is here. And also the

man we like to call our chef in residence we have several callers here so we'll get back to the phones. Kingman Indiana is next in line line 1. Hello. Yes I'm really enjoying the show. I have an experience that I don't know if it's related to your topic or not. I'm curious about the connection between heart. Turn protein and diabetes. I was suffering from a lot of heartburn acid reflux disease had a prescription and all that kind of stuff and not connected to that. Started the Atkins diet and cut carbs out and went to high protein meals and such and within a week or two my heartburn was completely gone. And I have not had that kind of serious heartburn sense since I cut out eating a lot of carbs and so I'm just wondering if there is a relationship between protein high levels of protein and or low levels of

carbohydrates and acid reflux disease and massive heartburn. I haven't seen anything about that. I would think it would be the opposite because usually a higher fat diet creates you know the gastric reflux but that would be something interesting to look into. In my case sugar will trigger heartburn. Oh my gosh it's terrible that they make something. There's a little fudge brownie that you can get in like fast food convenience stores and whatnot. Just it's way too much fat and it's way too much sugar and too way too much chocolate but it's delicious. And I used to eat those and I noticed years ago if I got one out of a vending machine I had heartburn within 10 or 15 minutes it could be related to the fat plus. You said it was a Brownie. Half the chocolate would have caffeine

and that could cause some extra gastric juice and pressure. So that could be part of it also kind of blows my theory but thank you. OK. Wine for Georgetown Hello. Good morning I have a couple questions. I had heard once that we're having such an increase of people with diabetes and that they were doing some and I quote I know a lot of that is due to the obesity of our current population but I heard that there was some studies they were doing some checking into it and so many people have gone on the cholesterol lowering drugs that they were doing some studies checking if there was any connection between the cholesterol lowering drugs and causing people to become diabetic. Never seen anything about that I have in fact I just got something the other day on that very topic. They are doing research on that. I don't think there's anything out that's definite yet conclusive. Right now they're still looking

into it. OK and the other thing when you talk about the peanut butter. What kind of peanuts if you want to make your own peanut butter. Is there a particular type of peanuts that are better to use. I don't think I don't think there's a certain kind that are better than another. And if that pretty is that better is that like buying the natural peanut butter then if you just made your own. Yes and you can make it in a Cuisinart. I would you I would use skinned. Don't don't use the peanuts with skin rashes. And do you need to add anything to that. No. This happening I wouldn't want to add a little oil. No no it's plenty of oil in it and you grind them up and it it's not becoming most of FIDE But you know it makes its own. It makes its own juice in the queasiness. It makes beautiful peanut butter. OK and then you were talking about the juices being so high in sugar which I have found through also. But I have been using more vegetable

juice like a P-8 and medo and that's a lot more and the. And the carbohydrate. And that got shippers of course tried and it also counts for a vegetable. It's under the vegetable category. Now if you have issues with blood pressure you may want to get the low sodium versus the regular. OK and they do make a low sodium they also make a calcium fortified. OK great. Thank you very much. Thanks for the call. So if you were going to get peanuts and grind up your cell process and I would try probably get the big ones is to instill Spanish ones because they're already peeled and what kind of shelf life does that have not now. I mean you know it will get rancid. So you keep it in the refrigerator and then it gets hard and then you get mad. But you see those of us those of us who are in our seventh decade remember that that's the only peanut butter we had when we were little. There wasn't all this stuff. Buy this stuff I mean jiffy

and zip and all these new things and so that so we grew up with it. In fact it came in a Chinese you'd buy in bulk in the store and it came in in those Chinese cartons. Oh like a good carry out yeah yeah yeah in those little little cartons with a wire on the top and that's the way you got peanut butter and we kept it in that but we got small amounts and would use it up just brother and me and Mother and Dad and I would use it up and that would be it. Oh like I say. Well and then. And then sometimes for a snack. Since that piece I'm back in my childhood since that peanut butter is very tight and compact and and and maybe it was drier. You get a spoonful of it and sort of pack it in the spoon and then sit and suck a spoon for about a half an hour.

That sounds like a good sniff. Well sure why not. No carbs from the bread no. Well I'm not and also I'm thinking more about this now because I do occasionally like to have the BBJ even though I'm thinking though about what you were saying before about the trans fats in the the the store all these other kind of peanut butters they put it to make it nice and smooth. Yes that would be as easy as the other as you but you know that they put this stuff in there is probably not real from the heart health point of view is not a no not good no. And we're hearing more about trans fats I'm not sure if you if you've all heard about those for a while we thought that margarines were better because the butter has the cholesterol it's an animal product it has the cholesterol and we know that cholesterol is not the greatest for us. But then we got into the margarines that have the trans fats. Now a lot of different products have partially hydrogenated soybean oil and that's what you can find on the ingredient list that will lead you

to the trans fat. So even a vegetable oil. What you have to do to it to make it Sol exactly is is is problematic. However Chris go has come out with a no trans fat. Chris. So and there are several margarines out on the market that are trans fat free. Braun Brown has a trans fat free. Country Crock has a trans fat free. I Can't Believe It's Not Smart Balance Smart Balance and then there's another one. There's a new one. It's a single word starts with a B I think. Benecol Yes Benecol also has the plant sterols and Stan All of which are. Supposed to be better for the heart. Also they have a protective property. OK so you want to be reading your label. We're going to try to get one more caller here. Urbana Hello. Oh yes. Oh right about peanut butter. They're absolutely best peanut butter is 100 percent Alessia peanut butter from Strawberry Fields It's called

Arrowhead Miller. Everything you say to me you know is online and. And it gets hard but it's the best. And that's that's just pain pain that's known for with sex. Well no added salt sugar or preservatives it's just peanuts. That sounds like a good one. Yeah Arrowhead Mills that's a good company. Well yeah that's the greatest. I love it. OK all right well thanks for the suggestion of people want to try that. They can do that. We're almost out of time we really actually haven't talked about cooking very much and well I don't think this is as much a cooking issue as a sorting out issue because you sort it out and then you find some way of cooking it. OK well any last we would you'd like to like give a quick recipe. No. No not really other. Other than other than as I say you you make a decision not to do this

and you do another way. I I I almost entirely will I am entirely committed to no fat milk and being a farm boy having all that cream on top of the milk and knowing what that was like to have it in the freezer. And you could have it all the time. It took a long time. And they called it they called it blue milk because actually it's a little something. I had a little gym militant Islam bluer than other milk and I could hardly stand to drink it. Now I could cannot stand to drink even one the other day and I used to drink milk straight from now and I'd need a spoon now. Yes so then yes the thing is as we've been talking it is find out what these things are that you want to avoid and find just avoid not not eliminate. And then and then make ways of using them in in very special ways. I find the hardest thing to do is

to give up cheese because I like cheese we're in a cheese culture we have the best cheeses in the world and they're all right here and the only advice that I've been taking on that is to use the hard Jesus and great because when you grate them you get smaller amounts and then they are sharper in their taste and they give you the satisfaction of oh boy you know. So two two teaspoons of scraped parmesan. Of course I like to eat pork chunks. Well I do and I and I do with honey on it. We'll get on it. We're going to have to stock up once once a year. Not not more than twice. Next time I do I will be back. Thank you very much. And also thanks to our special guest Carol Shriver she's a nutritionist reges dietician at Carr foundation hospital. How do you get help. How do people get ahold of you Carol.

I actually work in the Health Services Research Center and I am with the Medicare coordinated care demonstration. You can get ahold of me at by e-mail or by phone. 2 1 7 5 8 6 5 4 1. Great. OK. Hey thanks very much.