Archive for March, 2010

When going nuts is a good thing … up to a point

While peanuts can be a healthy part of your diet, it’s also important to note that an ounce of raw peanuts has 13 grams of fat and 160 calories. One ounce of peanuts is a small handful, or about 40 pieces.

Unsalted or lightly salted, dry roasted peanuts are best because they avoid cooking oils. It’s the same as baking them in an oven on a cookie sheet (roast shelled peanuts at 350F for 20 to 25 minutes). You can also control the amount of salt you put on them. Check the labels of the dry roasted peanuts for what ingredients are used along with the peanuts; it may differ from supplier to supplier.

Raw peanuts should be avoided because of the possibility of them being contaminated with a fungus that releases a cancer causing metabolic product (mycotoxin) called aflatoxin B1, which is an officially recognized carcinogen (cancer causing compound). Although peanuts grown in dry areas, tend to reduce or eliminate fungus contamination, avoid using raw peanuts for making peanut butter too.

Peanuts contain many important nutrients, including plant protein, fiber, folate, manganese, magnesium, vitamin E, copper, zinc, and iron.

Alternatives to peanuts and peanut butter: almonds and almond butter

Almond butter is the best food alternative to peanut butter and actually has higher omega 3’s. Maybe not as tastey, almond butter is at least not contaminated with the aflatoxin fungus.

On a related health subject — fiber — Virginia peanuts, for example, contain a generous 2.4 grams of fiber per ounce.
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Tips to save $$$ at the grocery store

According to the American Diabetes Association (ADA), it is a common misconception that a healthy meal plan must be costly and consist of high-priced specialty foods.

The ADA offers these tips to save money and help cost-conscious consumers navigate the grocery store shelves:

  • Boneless cuts are often better buys, since you are not paying for the weight of the bone. Think of cost per edible serving rather than cost per pound. Turkey has 46% edible meat per pound, while chicken has 41%.
  • There is no nutritional difference between brown and white eggs. Choose white eggs since they cost less.
  • Vegetables frozen in butter sauce cost twice as much as plain frozen vegetables — and they have more calories.
  • Instead of buying small containers of yogurt, buy a quart and separate it into 1-cup servings yourself.
  • Avoid individually packaged snacks. Reap significant savings with a do-it-yourself approach.
  • Price fruits with an eye on the cost per edible serving. If you are paying by the pound, you will be paying for the inedible seeds and rinds.
  • If fresh fruit is too expensive, buy frozen or canned fruit packed in water. If you buy fruit canned in syrup, rinse it before eating.
  • Use nonfat dry milk for drinking, cooking and baking. It is inexpensive and has a long shelf life.
  • Make your own cooking spray by putting vegetable oil in a spray bottle.
  • Cook your own hot cereal to save money. Regular or quick-cooking oats are much less expensive than instant oats.
  • Dry beans triple in volume when they are soaked and cooked. A 1-pound bag will make six 1-cup servings.
  • When buying fresh greens by weight, be sure to shake off the excess water before you put them in your cart. It is amazing how much water can be hidden in between the leaves.
  • The costs of special “dietetic or diabetic” foods are high and not necessary.

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