Carrot Phytochemicals :Secret Weapon for Immunity & Cancer

Nutrition Corner with Dr D 

Carrot Phytochemicals :Secret Weapon for Immunity & Cancer

Carrots are well-known for their health benefits, particularly when it comes to supporting the immune system and fighting cancer. This article delves into the lesser-known carrot phytochemicals and their effects on inflammation, along with other phytochemical-rich foods that can work synergistically with carrots to bolster their immune-boosting and anticancer properties. 

Carrot Phytochemicals and Their Benefits:

While carrots are famous for their beta-carotene content, they also contain a variety of other phytochemicals with anti-inflammatory properties that support the immune system. Some of these include:

 

Anthocyanins: Found in purple and red carrots, these powerful antioxidants reduce inflammation and help prevent cancer cell growth.

 

Falcarinol: A type of polyacetylene compound, falcarinol inhibits cancer cell growth by inducing apoptosis (programmed cell death) and preventing angiogenesis (formation of new blood vessels that tumors need to grow). It may also help reduce intestinal inflammation, supporting gut health and immune function.

 

Flavonoids (quercetin and kaempferol): These compounds have anti-inflammatory and anticancer properties, suppressing the production of pro-inflammatory cytokines and inhibiting cancer cell proliferation and metastasis.

Polyacetylenes (falcarindiol and falcarindiol-3-acetate): These phytochemicals exhibit anticancer properties, fighting against mycoplasma (small bacteria linked to various health issues, including some types of cancer) and supporting the immune system.

 

Carrots and Blood Sugar:

Carrots have a relatively high glycemic index (40-90), which may be concerning for those with diabetes or on a weight loss program. However, their fiber content and low calorie and carbohydrate count mean they won't significantly impact blood sugar levels unless consumed in large quantities. To further decrease the effect of carrots on blood sugar, add olive oil or nuts to your salad, as the fat and protein content slows down carbohydrate digestion and absorption, preventing blood sugar spikes. Moreover, the oil in these foods increases the absorption of fat-soluble nutrients like carotenoids.

 

Synergistic Effects with Other Phytochemical-Rich Foods:

Several other foods can help carrots create a synergistic effect on the immune system and increase their anticancer properties. These include:

 

Cruciferous vegetables (Cabbage, broccoli, cauliflower, and kale): Rich in glucosinolates, these compounds help deactivate carcinogens and inhibit cancer cell growth. Combining them with carrots enhances both foods' immune-boosting and anticancer effects.

Garlic and onions: Containing organosulfur compounds (allicin and diallyl disulfide), these vegetables have antimicrobial, anti-inflammatory, and anticancer properties. Pairing them with carrots provides a potent combination of phytochemicals that work together to support the immune system and combat cancer.

 

Turmeric: This popular spice contains curcumin, a powerful anti-inflammatory and antioxidant compound that inhibits cancer cell growth and reduces inflammation. Adding turmeric to carrot dishes enhances both ingredients' immune-boosting and anticancer properties.

 

Green tea: Rich in catechins (a type of flavonoid), green tea has potent antioxidant and anticancer properties that inhibit cancer cell growth and reduce inflammation. Drinking green tea with a carrot-rich meal enhances the immune-supporting and anticancer effects of both the tea and the carrots.

To optimize the benefits of these nutrients, blend them together to create a potent immune-boosting smoothie.

 

INGREDIENTS

For this nutritious shake, you'll need:

 

1 medium carrot, chopped

1 cup kale or spinach (cruciferous veggies)

1/4 cup chopped broccoli

1/2 small onion or 1 clove of garlic (allium veggies)

1/2 teaspoon turmeric powder

1/4 teaspoon black pepper (to enhance the absorption of curcumin from turmeric)

1 cup brewed green tea, cooled

1/2 cup unsweetened almond milk or any milk of your choice

1/2 ripe banana or 1/2 cup frozen mixed berries (for natural sweetness and added antioxidants)

A few ice cubes (optional)

 

 

INSTRUCTIONS:

Step 1: Start by brewing a cup of green tea and let it cool down. You can do this in advance or use cold green tea from the fridge.

Step 2: In a blender, add the chopped carrot, kale or spinach, broccoli, onion or garlic, turmeric powder, and black pepper.

Step 3: Pour in the cooled green tea and almond milk, which will provide a creamy base for your shake.

Step 4: Add the banana or frozen mixed berries for natural sweetness and an extra boost of antioxidants. If you're using frozen fruit, you may not need ice cubes. If using fresh fruit or you prefer a colder shake, add a few ice cubes.

Step 5: Blend everything together until smooth and creamy. You may need to stop and scrape down the sides of the blender to ensure all the ingredients are fully combined.

Step 6: Pour your nutrient-packed shake into a glass and enjoy! You can also store it in the fridge for later, but it's best consumed fresh to maximize the benefits of the phytochemicals.

 

Roasted carrots with turmeric

A great and simple way to combine turmeric and carrots is by making a roasted carrot dish. Here's a quick recipe:

 

Ingredients:

 

1 pound (about 500 grams) carrots, peeled and cut into bite-sized pieces

2 tablespoons olive oil

1 teaspoon ground turmeric

Salt and pepper, to taste

Optional: 1/2 teaspoon ground cumin or coriander for additional flavor

 

Instructions:

 

Preheat your oven to 400°F (200°C).

In a large mixing bowl, combine the carrots, olive oil, and ground turmeric. Mix well until the carrots are evenly coated.

If desired, add ground cumin or coriander for additional flavor.

Season with salt and pepper to taste.

Spread the seasoned carrots evenly on a baking sheet lined with parchment paper.

Roast the carrots in the preheated oven for 25-30 minutes, or until they are tender and slightly browned. Stir occasionally for even cooking.

Remove from the oven and serve as a side dish or incorporate into salads, grain bowls, or wraps.

 

Conclusion

There you have it – a delicious, immune-boosting, and cancer-fighting shake that combines the power of carrots, cruciferous vegetables, allium vegetables, turmeric, and green tea. Enjoy this shake as a healthy and nutritious breakfast or snack to support your overall health.

by Dr. Michal Domeny DNP, L.Ac, CD/N

Diabetes food list :Top 10 Foods to Eat if You Have Diabetes

Nutrition Corner with Dr D 

Diabetes Food List : Top 10 Foods to Eat if You Have Diabetes

Diabetes affects over 34 million Americans and requires careful management of blood sugar levels to prevent complications. One way to achieve this is through making smart food choices. In this article, we will go over Diabetes food list that will focus on the top 10 foods to eat if you have diabetes, highlighting their benefits and providing some recipe ideas.

Avocado: Healthy Fats for Better Blood Sugar Control

Avocado is a fruit that is high in healthy fats, fiber, and other nutrients, making it an excellent choice for those with diabetes. Recent studies have shown that consuming avocados can improve blood sugar control and insulin sensitivity. In fact, one study found that consuming half an avocado with lunch reduced the rise in blood sugar levels after the meal.

 

In that study avocado intake was also associated with healthier dietary patterns.  In addition to improved blood glucose control, trends favored reduced biomarkers of cardiometabolic risk when replacing avocado energy for carbohydrate energy in adults who are overweight or with obesity and have insulin resistance.

 

Avocado can be added to salads, sandwiches, or smoothies for a healthy and satisfying meal. Try making an avocado toast with whole-grain bread and toppings like tomato, cucumber, and a sprinkle of salt and pepper.

Cinnamon: A Spice with Powerful Blood Sugar-Lowering Properties

Cinnamon is a spice that has been used for centuries for its medicinal properties, including its ability to lower blood sugar levels. It contains compounds that can improve insulin sensitivity and reduce insulin resistance, making it an excellent addition to the diet of those with diabetes.

 

Recent studies have shown that consuming cinnamon can significantly reduce fasting blood sugar levels and improve cholesterol levels in people with type 2 diabetes. The study found that there was a significant difference in the average post prandial blood glucose measurements – blood glucose measured after meal- in the individuals consuming 6 g of cinnamon per day.

 

Adding cinnamon to your morning oatmeal or smoothie can be a tasty way to enjoy this spice.

 

Berries: Antioxidants to Help Prevent Complications

Berries, such as blueberries, strawberries, and raspberries, are rich in antioxidants, which can help prevent complications from diabetes. Antioxidants can protect the body from damage caused by free radicals, which can contribute to chronic diseases such as heart disease and cancer.

 

Studies have shown that consuming berries can improve blood sugar control and reduce inflammation in people with type 2 diabetes. Eating berries, like cranberries, blueberries, raspberries, and strawberries, can help people with conditions like insulin resistance and metabolic syndrome to manage their blood sugar levels and reduce the amount of insulin their body produces.

 

Long-term studies show that eating these berries, either alone or as part of a healthy diet, can also improve cholesterol levels, blood pressure, and markers of heart disease. Adding berries to your yogurt, oatmeal, or smoothie can be a delicious way to enjoy their benefits.

Legumes: Low-Glycemic Index for Better Blood Sugar Control

Legumes, such as lentils, chickpeas, and black beans, are low in glycemic index, meaning they release sugar into the bloodstream slowly, providing sustained energy and helping with blood sugar control.

 

Studies have shown that consuming legumes can improve glycemic control, reduce insulin resistance, and lower the risk of heart disease in people with diabetes. Adding legumes to your salads, soups, or stews can be an easy way to incorporate them into your diet.

 

Chia Seeds: Fiber and Healthy Fats for Blood Sugar Control

Chia seeds are high in fiber and healthy fats, making them an excellent choice for those with diabetes. The fiber in chia seeds can slow down the absorption of sugar into the bloodstream, while the healthy fats can improve insulin sensitivity and reduce inflammation.

Studies have shown that consuming chia seeds can lower fasting blood sugar levels and improve cholesterol levels in people with type 2 diabetes. Adding chia seeds to your smoothies, yogurt, or oatmeal can be an easy way to enjoy their benefits.

 

Leafy Greens: Nutrient-Dense for Better Overall Health

 

Leafy greens, such as spinach, kale, and collard greens, are packed with nutrients and antioxidants, making them an excellent choice for those with diabetes. They are low in calories and high in fiber, making them a great choice for weight management.

 

Studies have shown that consuming leafy greens can improve blood sugar control, reduce inflammation, and lower the risk of heart disease in people with diabetes. Adding leafy greens to your salads, smoothies, or stir-fries can be a delicious way to enjoy their benefits.

 

Nuts: Healthy Fats for Better Blood Sugar Control

Nuts are a great snack option for people with diabetes because they are high in healthy fats, protein, and fiber. These nutrients help slow down the absorption of sugar into the bloodstream, which can prevent blood sugar spikes. Additionally, nuts have been shown to improve insulin sensitivity and reduce inflammation in people with diabetes.

 

A recent study published in the Journal of Nutrition found that consuming a daily serving of nuts, particularly walnuts, was associated with improved blood sugar control and lower levels of inflammation in people with type 2 diabetes. Some examples of nuts to incorporate into your diet include almonds, pistachios, and cashews.

 

Here's a recipe idea: Mix a handful of your favorite nuts with some dried fruit and dark chocolate chips for a delicious and nutritious snack.

Sweet Potatoes: Low-Glycemic Index for Better Blood Sugar Control

Sweet potatoes are a nutritious and delicious carbohydrate source for people with diabetes. They are rich in fiber, vitamins, and minerals and have a lower glycemic index compared to other starchy vegetables like white potatoes. This means they are digested more slowly and cause a slower rise in blood sugar levels.

 

A study published in the Journal of Medicinal Food found that consuming purple sweet potatoes improved blood sugar control in people with type 2 diabetes. Other varieties of sweet potatoes, such as orange and white, are also beneficial for people with diabetes.

 

Here's a recipe idea: Roast sweet potato wedges with olive oil, salt, and pepper for a flavorful and healthy side dish.

Fish: Omega-3 Fatty Acids for Better Heart Health

Fish is an excellent source of protein and omega-3 fatty acids, which can improve heart health in people with diabetes. Omega-3s have been shown to reduce inflammation, lower triglycerides, and improve insulin sensitivity. Additionally, eating fish may lower the risk of developing cardiovascular disease, a common complication of diabetes.

 

A study published in the Journal of the American Medical Association found that eating fatty fish twice a week was associated with a lower risk of developing type 2 diabetes. Some examples of fatty fish include salmon, tuna, and mackerel.

 

Here's a recipe idea: Grill or bake a piece of salmon and serve it with roasted vegetables for a delicious and nutritious meal.

 

Dark Chocolate: Antioxidants and Flavanols for Better Blood Sugar Control

Dark chocolate is a sweet treat that can actually be beneficial for people with diabetes. It contains antioxidants and flavanols that have been shown to improve blood sugar control and insulin sensitivity. Additionally, dark chocolate may improve heart health by reducing inflammation and lowering blood pressure.

 

A study published in the European Journal of Clinical Nutrition found that consuming dark chocolate improved insulin sensitivity and reduced blood pressure in people with type 2 diabetes. However, it's important to choose high-quality dark chocolate with a high percentage of cocoa solids and limited added sugar.

 

Here's a recipe idea: Melt some dark chocolate and dip strawberries or other berries into it for a delicious and healthy dessert.

 

Conclusion

In conclusion, making smart food choices is an important part of managing diabetes. By incorporating these top 10 foods into your diet, you can improve your blood sugar control, prevent complications, and improve your overall health. Avocado, cinnamon, berries, legumes, chia seeds, leafy greens, nuts, sweet potatoes, fish, and dark chocolate are all delicious and nutritious options to include in your meals. Experiment with different recipes and find what works best for you and your health goals. With a little bit of effort and planning, you can enjoy a healthy and delicious diet while managing your diabetes.

 

References

Johnson, E.J., K. F. Kornsteiner, E.J. Chong, P.J. Marrone, L.M. Coyne, K.L. Dorfman, M.E. Lanza, and N.R. Kris-Etherton. Daily avocado consumption improves plasma lipid profiles in overweight and obese adults. Journal of the American Heart Association. 2015 Jan 7;4(1):e001355. doi: 10.1161/JAHA.114.001355. PMID: 25567051.  https://www.ahajournals.org/doi/full/10.1161/JAHA.114.001355.

 

Kizilaslan N, Erdem NZ. The Effect of Different Amounts of Cinnamon Consumption on Blood Glucose in Healthy Adult Individuals. Int J Food Sci. 2019 Mar 4;2019:4138534. doi: 10.1155/2019/4138534. PMID: 30949494; PMCID: PMC6425402.

 

Calvano A , Izuora K , Oh EC , Ebersole JL , Lyons TJ , Basu A . Dietary berries, insulin resistance and type 2 diabetes: an overview of human feeding trials. Food Funct. 2019 Oct 16;10(10):6227-6243. doi: 10.1039/c9fo01426h. PMID: 31591634; PMCID: PMC7202899.

by Dr. Michal Domeny DNP, L.Ac, CD/N