Natural Choices — Health Food, Organic Produce, Gluten Free, Vitamins, Supplements — Columbus, Bartholomew County, Indiana

Posts Tagged ‘carbohydrates’

This book may just change your life.

I was standing in front of the book aisle at Natural Choices in Columbus, Indiana the other day and this book caught my eye. I must confess it was because of the big BREAD on the cover.

I have a love-hate relationship with bread. I would eat bread instead of any other food given the chance, but I have learned that breads, by and large, are high in carbohydrates and, therefore, not good for the blood sugar level and triglycerides. Plus, commercially produced breads are often high in fats, salts, etc.

So when I continued to read “Get Off Gluten And Reclaim Your Health,” well, with a sigh, I picked it up.It is written by Dr. Eydi Bauer, D.C., a doctor who actually lived the process of eliminating gluten from her diet because of health issues and what it meant for her.

At the website for the book, it says,  

Millions of Americans are affected by gluten-related illness and they don’t know it! One in a hundred people has celiac disease, and one out of three is gluten intolerant. When you remove gluten from your diet, you will:

• Reduce pain and inflammation;
• Relieve depression, anxiety, and mental problems;
• Improve digestion and bowel issues;
• Increase your strength and revitalize your energy;
• Restore balance to your biochemistry.

I know that when I reduce breads in my diet, I do feel better – even though bread tastes oh, so good, I am learning to control those desires. But gluten is not only in breads, it is in many, many of the other prepared foods we consume. Start checking labels to see if the foods you are eating and feeding your family contain gluten. I’ve written about gluten before and celiac disease, too. 

Natural Choices has a large selection of gluten-free foods.

Pick up ”Life After Bread” at Natural Choices and do some experiments for yourself. Reduce or eliminate breads and see if you feel differently, not to mention you might just lose some weight in the process!

While you are at Natural Choices you will discover one of the largest selections of gluten-free products in the state! No matter if you are looking for frozen, prepared or ingredients to cook from “scratch,” you will find what you need here! Even moms can find gluten-free products their kids will love at Natural Choices! If you aren’t in the Columbus, Indiana area, call to place an order and we will ship it to you. There’s no need to waste time and energy searching. 

Try something new to see if it makes a difference in how well you feel. You might just be pleasantly surprised in the result. It could change your life!

–Ellie of the Natural Choices Blog Team

In prior posts I’ve given you some background and explained the usefulness and applicability of the Glycemic Index to agave nectar, it’s time to talk about using agave nectar. I know you’re saying, finally!!

Because agave nectar is a liquid, it is most easily substituted for liquid sugars such as:

Agave nectar is available at Natural Choices.

• Honey
• Maple syrup
• Brown rice syrup
• Corn syrup

Honey and maple syrup both have strong flavors that can interfere with delicate flavors of other foods. Agave nectar has a more neutral taste so it is less likely to mask other flavors. Also, agave nectar has a longer shelf life and does not crystallize like other syrups. But one of the things I like best – it is not as thick as other sweeteners so it is much easier to pour.

For parents of new babies, agave nectar is not known to cause botulism in babies like honey has been shown to cause due to a bacteria that may be present in honey.

This is what All About Agave recommends in substituting agave nectar for liquid sweeteners:

• Honey – Replace each cup of honey with one cup of agave syrup.
• Maple Syrup – Replace each cup of maple syrup with one cup of agave syrup.
• Brown Rice Syrup - When replacing a cup of brown rice syrup, use 1/2 to 1/3 as much agave, and increase other liquids in the recipe by up to 1/2 a cup.
• Corn Syrup – When replacing a cup of light corn syrup, use 1/2 as much agave, and increase other liquids by up to 1/3 of a cup.

Because agave nectar is a liquid, substituting it for granular sugars may take a little experimentation. It is more calorie-dense, but you will use less because it is sweeter. All About Agave says agave nectar retains many of the great features of cooking with a little sugar: browning, moisture retention, softening and food preservation. This is what they say about substituting agave nectar for granular sugars:

• White Sugar – For each cup of white sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 to 1/3 cup. This substitution will also work for Demerara Sugar, Turbinado Sugar, Evaporated Cane Juice, or Sucanat.
• Brown Sugar – For each cup of brown sugar replaced, use 2/3 of a cup of agave and reduce other liquids by 1/4 cup. Because the moisture content of Brown Sugar is higher than that of white sugar, liquids may not have to be reduced as much when substituting agave nectar.

Because agave nectar is natural and retains many of the positive cooking features, it can be more beneficial for use than many artifical sweeteners. For diabetics and others with blood sugar issues, it is not a free food. It does contain calories and carbohydrates must be considered, but with it having a low Glycemic Index rating, it can be used in the diet to make food and life a little more palatable!

Check out the selection at Natural Choices in Columbus, Indiana. There are a variety of brands and package sizes available. It’s just one more reason that Natural Choices shouldn’t be called a health food store – it is a real food store!

–Ellie of the Natural Choices Blog Team

The All About Agave website says agave nectar has been found to effectively treat Staph aureus on the skin and enteric (intestinal) bacteria. But I think its greatest health benefit might be its favorable glycemic profile. I am learning that understanding the relative impact foods have on blood sugar requires an understanding of the Glycemic Index.

According to The Glycemic Index website,

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virture of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. (Emphasis added.)

Nutrition Data serves up a little more information:

Potatoes have a higher GI than honey!

Pure glucose serves as a reference point and is given a Glycemic Index of 100. Nutritionists used to believe that all simple sugars digested quickly and caused a rapid rise in blood sugar, and that the opposite was true for “complex carbohydrates”. But that’s not always the case. While many sweet and sugary foods do have high GIs, some starchy foods like potatoes or white bread score even higher than honey or table sugar (sucrose)! (Emphasis added.)

At first, this all seemed confusing, but understanding that controlling glycemic response (blood sugar levels) can be achieved by restricting high GI foods makes me see identifying low GI foods and eating those in appropriate portions will get me on the right track.

Nutrition Data gives me a point of reference:

Apples are a healthy food with a low GI.

GIs of 55 or below are considered low, and 70 or above are considered high. Here are some examples:

• 1 cup lowfat yogurt – GI 33 (low)
• 1 medium apple – GI 38 (low)
• 1 Snickers Bar – GI 55 (low)
• 1 cup oatmeal – GI 58 (medium)
• 1 cup white rice – GI 64 (medium)
• 1 slice white bread – GI 70 (high)
• 1 small box raisins – GI 64 (medium)

Agave nectar is a natural and healthy food.

While the Glycemic Index is a good tool to have in your nutrition toolbox, it alone cannot guide all your food choices. The combination of different foods result in a variety of interactions and each human body’s functions are unique. That being said, the difference between the GI of a tablespoon of refined sugar (68) and two tablespoons of agave nectar (30) indicates to me that as a sweetener, agave nectar is better for me, and my health!

I can venture into Columbus, Indiana and go to Natural Choices for a good selection of agave nectar on the shelves. Finding organic, healthy food and natural supplements can be a challenge in some towns, but Natural Choices is available by phone from wherever you are located. Just call (812) 375-1677, place an order and they will ship it right to your door. Ding, dong! Health supplements and natural foods delivered from Natural Choices to your doorstep. Don’t forget to include agave nectar!

–Ellie of the Natural Choices Blog Team

Controlling sugars, starches and carbohydrates in my diet is a very, very complicated thing I am learning! Refined white sugar is something I try to avoid altogether in my diet. I am constantly on the lookout for ways to satisfy my sweet tooth or at least trick it into being satisfied. When I heard about agave nectar, I just had to find out more.

I found out a lot and discovered a whole new arena of healthful living ideas and information – not just about agave nectar, but about how to actually adjust my diet overall for a more natural, healthy lifestyle.

Today I am just going to give you some basic information about agave nectar. But stay tuned because over the next few posts, we’re going to explore how to satisfy that sweet tooth and still maintain a healthy blood sugar level! Neat stuff – for me and, if you have the same sugar issues, for you, too!

A few finger strokes got me to the All About Agave website. There the history buff in my heart learned the Aztecs, once again, had far-reaching wisdom. This is what All About Agave had to say:

Blue Agave grows in the volcanic soils of Southern Mexico.

While agave (pronounced Ah-GAH-vay) is most recognized as the plant from which tequila is made, it has also been used for thousands of years as an ingredient in food. The nectar made from the plant is known in Mexico as aguamiel, or “honey water.”

The Aztecs prized the agave as a gift from the gods and used the liquid from its core to flavor food and drinks. Now, due to increasing awareness of agave nectar’s many beneficial properties, it is becoming the preferred sweetener of health conscious consumers, doctors and natural foods cooks alike. (Emphasis added.)

Agave nectar (sometimes called agave syrup) is most often produced from the Blue Agaves that thrive in the volcanic soils of Southern Mexico. Agaves are large, spiky plants that resemble cactus or yuccas in both form and habitat, but they are actually succulents similar to the familiar Aloe Vera.

They report there are over 100 species but because the carbohydrate content of the Blue Agave, it is the preferred species for producing nectar. The premium nectars are made from 100% Weber Blue Agave.

Agave nectar is available at Natural Choices.

I wouldn’t bother you with all this information, except after learning that agave nectar may be substituted for part or all the sugars and sweeteners in many recipes, this may well be the answer to my sugar-sweetening search! Therefore, starting from the beginning and giving you all the information about this produce seems important so you can make a good decision about it, too.

Agave nectar is available in a variety of brands from Natural Choices in Columbus, Indiana. The owner, Carolyn Behrman, keeps the shelves stocked so everyone with a sweet tooth (and isn’t that most of us?) has options. Because when we don’t feel deprived, life is easier on our hips, hearts, organs, etc., don’t you think?

Make life a little sweeter – check agave nectar out at Natural Choices!

–Ellie of the Natural Choices Blog Team

Natural Choices is your healthful living, natural market in Columbus, Indiana.