Ask the Expert

Do you have a healthy alternative to the traditional sweet potato with marshmallows?

With Thanksgiving right around the corner, home chefs are busy creating the perfect menu for their family celebration. Often included with the roast turkey and all the trimmings is the traditional sweet potato casserole. I applaud you for thinking "outside the box" and trying something healthier!

Sweet potatoes are such a versatile vegetable and a nutritional powerhouse. They contain generous amounts of the antioxidants Beta-carotene (Vitamin A) and Vitamin E, which help prevent cancer and heart disease and may slow the brain from aging. Sweet potatoes are a good source of Vitamin C, potassium, and soluble fiber. They are fat and cholesterol free, and are digested gradually. The Center for Science in the Public Interest rated sweet potatoes as the number one vegetable, more nutritious then broccoli or spinach.

Try opening your Thanksgiving meal with sweet potato bisque, made with chicken broth and low fat yogurt, spiced with curry and allspice. Sweet potatoes are compatible with many different herbs, spices and flavorings. They can be used in all types of dishes from breads to casseroles, desserts to stuffing. Wedges of fresh sweet potatoes can be baked and topped with a light brown sugar coating. Mash sweet potatoes with skim milk and unsweetened orange juice for a delicious side dish.

Surprise your guests and family this year with a new twist on an old favorite and possibly begin a fresh and healthy tradition.

What is inulin? I have seen it added to many food products lately.

Inulin is an indigestible plant fiber used by many plants as a means of storing energy. It is found in chicory, garlic and jicama.

Inulin is used as a dietary supplement for a variety of reasons. For one, it is a prebiotic, which means it promotes growth of the healthy bacteria in the stomach. Inulin passes through most of the digestive system without being metabolized, so it can also be considered a form of soluble fiber. It can be used to replace sugar, fat and flour while having little impact on our blood sugar.

Pastas and yogurt, as well as some fiber supplements, now include inulin. Inulin-containing foods can be rather gassy, particularly for those unaccustomed to inulin, and these foods should be consumed in moderation at first.

Is frozen yogurt as nutritious as regular yogurt?

Frozen yogurt and regular yogurt vary depending on the brand. You will need to read the labels to really compare. For instance, frozen yogurt often has more added sugars than regular yogurt. You should also be able to see how much calcium, vitamin D and other nutrients each has on its label.

Both yogurt and frozen yogurt may contain live active cultures. Flash freezing the yogurt instead of slow freezing in the freezer preserves more of the live cultures. However, the regular yogurt may still contain more of them, particularly if other bacteria were added to improve its health benefit. The National Yogurt Association has a voluntary labeling seal for "Live and Active Cultures" for frozen yogurt that you can look for on the label. Their standard is 10 million cultures per gram at the time of manufacture for frozen yogurt, but it is 100 million for regular yogurt.

Many of my friends and family have started taking vitamin D supplements prescribed by their doctors. Is this a fad or something I need to be concerned about?

Recent research has started to show that the government guidelines may not be enough for optimum health. The guidelines were set to prevent bone disease. However, research is now showing a connection between low levels of vitamin D and increased risk for heart disease, cancer, macular degeneration, periodontal diseases, autism and autoimmune diseases like diabetes and arthritis.

It appears that at least a quarter of the American population is deficient in vitamin D. Three-quarters of breast cancer patients had a vitamin D deficiency and those with lower levels of vitamin D were far more likely to have the cancer spread and have an increased risk of death. Men have an increased risk for a heart attack if they are deficient.

If those who spend little to no time in sun took 1000 – 2000 IU of vitamin D3, their cardiovascular risk could be reduced 50 percent as well as reduce their risk of autoimmune diseases, diabetes and bone diseases. Obese individuals should aim for the 2000 IU.

How much sun you need depends on many factors such as latitude, altitude, skin color, time of year, amount of skin exposed, and use of sunscreen. In the Kansas City area, a supplement is probably a good idea during the winter months, but during the summer, 10 – 15 minutes of sun on the arms and legs daily will meet the need of 1000 IU. Not many foods have significant amounts of vitamin D. Fatty fish is the best source. Milk and other dairy products have vitamin D added. Most multivitamins have 400 – 600 IU. Every 10 percent of the daily value a food contains of vitamin D is the equivalent to 40 IU.

Call Out:

Holiday Cooking Hotline
November 5, 12, 19 & 26
10 a.m. – 3 p.m.
(913) 715-7070 or food.help@jocogov.org
Trained Master Food Volunteers will be available to assist with questions about holiday cooking, food preparation, food safety and general nutrition. Please contact the hotline and we will be happy to help! Sponsored by Johnson County K-State Research and Extension.