DO NOT SLICE CARROTS before Boiling!!

Carrots cooked whole are better for your health Chopping up your carrot after it has been cooked boosts its anti-cancer properties by 25 per cent, scientists at Newcastle University have found. The study, carried out by Newcastle University’s Dr Kirsten Brandt and researcher Ahlam Rashed, found that ‘boiled-before-cut’ carrots contained 25 per cent more of the anti-cancer compound falcarinol than those that were chopped up first.

The naturally occurring sugars which are responsible for giving the carrot its distinctively sweet flavour were also found in higher concentrations in the carrot that had been cooked whole.

Presenting the work at a conference in Lille in 2009,  Dr Kirsten Brandt said this meant the ‘boiled-before-cut’ carrots not only had a higher nutritional value but also tasted better.

“Chopping up your carrots increases the surface area so more of the nutrients leach out into the water while they are being cooked,” explained Dr Brandt, based in Newcastle University’s School of Agriculture, Food and Rural Development and the Human Nutrition Research Centre.

“By cooking them whole and chopping them up afterwards you are locking in both taste and nutrients so the carrot is better for you all round.”

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Simple Recipe for Glazed Carrots

Ingredients

• 1 pound carrots
• 1/4 cup margarine
• 1/3 cup brown sugar

Directions

1. Cook whole carrots in a large pot of boiling water until tender. Remove to cutting board; cut on the diagonal to a bite size.
2. Stir margarine and brown sugar into the water. Simmer and stir until the margarine melts. Return carrots to the pot, and toss to coat. Cover, and let sit for a few minutes to allow flavors to mingle.

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Carrot information for diabetics:

If you are a diabetic or a dieter who is familiar with low-carbohydrate dieting, you might be familiar with the glycemic index. You probably know that vegetables such as carrots are "good" for you. You also might be hesitant to incorporate carrots into your diet because many people regard non-green vegetables as being closer to fruit. Whether you eat carrots on a daily basis or are thinking about eating them for health benefits, you might be curious what their glycemic index is and how your body reacts to them.

GLYCEMIC INDEX

The glycemic index may appear confusing upon first glance, but it is actually quite useful and easy to understand. The glycemic index is a numerical scale that ranks foods and beverages on their potential to raise your blood sugar and your insulin levels. Foods and beverages that rank above 70 are considered "high GI" foods and are likely to raise your blood sugar rapidly. Foods and beverages that fall below 55 on the scale are considered "low GI" foods and are not likely to raise your blood sugar quickly or any sizable amount.

GI OF CARROTS

Unlike some foods, the glycemic index of carrots can vary to a fairly significant degree. According to Harvard Medical School, carrots have a glycemic index ranking of 47, plus or minus 16. There are many factors that go into determining the glycemic index ranking of a food, including how much the food is cooked and how much the food is processed. Cooked carrots, for instance, have a glycemic index of 39. Fresh 100 percent carrot juice has a glycemic index of 45. Canned carrots that have been processed would likely be among the higher GI types of carrots.

GLYCEMIC LOAD

Dr. Jonny Bowden, Ph.D., a clinical nutrition specialist and author of the book "The 150 Healthiest Foods on Earth," suggests that you should absolutely not let the glycemic index of carrots deter you from eating them, even if you are on a diet. Bowden explains that glycemic load, rather than the glycemic index, is a far more significant measuring stick for how a food affects your blood sugar and insulin levels. Dr. Bowden points out that carrots have a glycemic load of 3, which he calls "ridiculously low." Despite the low-to-moderate glycemic index rating, carrots are very unlikely to significantly affect your blood sugar. If you are a diabetic, please talk to your doctor if you have not been eating carrots and wish to add them to your diet.  

HEALTH BENEFITS

Bowden regards carrots among the very healthiest foods you can eat, saying carrots contain very powerful cancer fighting compounds called carotenoids that can lower a smoker's risk of getting lung cancer by 50 percent. Carrots contain alpha-carotene. You have probably heard of beta-carotene, but alpha-carotene may actually be more powerful and useful to inhibit the growth and formation of tumors, according to Bowden and biochemist Michiaki Murakoshi. Three medium-sized carrots contain 60 mg of calcium, 586 mg of potassium, 5 g of dietary fiber and 30,000 IUs of vitamin A, six times more than your daily recommended allowance. Not to worry, exceeding your RDA for vitamin A by eating carrots is not harmful. Carrots also contain magnesium, phosphorus and vitamin C.

Posted via email from WellCare