Carbohydrates and Added Sugars
Foods that are high in carbohydrates are providing energy to your body, with around 4 kcalories per gram. They are providing single sugars by digestion and absorption, mostly in small intestine, for energy. (Drummond & Brefere, n.d.) Foods that are high in added sugars, on the other hands, provide zero nutrient but many added calories (AHA, n.d.) to the body and it is addictive. They are digested faster than complex carbohydrates, which increase the workload of pancreas by promote insulin resistance.
Negative Health Effect of Too Much added sugars
Obesity
Consumption of too much added sugars will induce weight gain. The research by Faruque (2014) has indicated that the amount of sugar intake has direct impact to obesity.
Increase Risk of Heart Disease
People consumed 8% of their kcalories as added sugar will have a 38% higher risk of dying from cardiovascular disease. (Harvard, 2022)
Whole Grain
Whole grains means it contains all the germ, bran and endosperm of the entire grain seed without any process.
Positive Health benefits of Whole grains
Decrease the risk of stroke
A research claimed that eating whole grain has lower risk of stroke. It is based on a data of around 250,000 people, which clearly indicate that the risk of having stroke can be reduced by 14%. (Jennings, 2019)
Improve Digestive Health
The fiber in the whole grains helps prevent constipation and diverticular disease. A study of around 170,000 women have been carried out to show the effectiveness of eating high intakes of fiber, contribute to the digestive system. (Harvard, n.d.)
Carbohydrate-containing food:
The packaged food with added sugar(s):
Brookside Dark Chocolate
The added sugars in Brookside Dark Chocolate are Sucrose, Glucose, and Fructose.
Whole Grains:
Dempster’s 100% Whole Grains Bread
Quaker Oatmeal Squares
Chinese Spicy Steak Sandwich (2 servings)
2 whole eggs
1 tablespoon of mustard
250ml Olive oil
1 teaspoon of lemon juice
Salt to taste
Chinese Spicy Aioli
½ cup of whole egg self-made mayonnaise
1 tablespoon of Chili Beam Sauce (Toban Djan)
1 tablespoon of mustard
1 teaspoon of lemon juice
½ teaspoon of chili powder
½ teaspoon of honey
Salt and pepper to taste
1 teaspoon of grilled pepper sauce
Boursin Cheese Sauce
15g of butter
1 tablespoon of AP Flour
100ml of whole milk
70g of Boursin cheese of Garlic and fine herb favor
Steak Sandwich
1 large onion
1 green bell pepper
2 tablespoons of butter
Chinese Spicy Aioli
Caramelized Onions and Green bell pepper
100g of Mushrooms
100g of Lettuce/Spinach
1 tbsp olive oil
2 Whole grain bread
6oz of beef sirloin
Instructions
Put the mustard, lemon juice, 2 whole eggs and 1/3 of olive oil into the food blender. Turn the blender on for 10 seconds, and add 1/3 of olive oil again, keep repeating the process until all the olive oil has been used. Then we can get the mayonnaise.
Mix all the ingredients of the aioli together and set aside You can add some grilled pepper sauce from Chinese supermarket but that optional, it can thicken the spicy flavor of the sauce. But remember that only oil of grilled pepper sauce and Chili Beam Sauce should be used.
Add 15g of butter into a pot and then add 1 tablespoon of AP flour when melted. Whisk them well and add 100ml of Whole milk and bring to boil. When it started to thicken, add the boursin cheese into the pan and set it aside.
Cut the onion and green bell pepper into julienne.
Add 1 tablespoon of olive oil in a skillet over medium low heat. Add the onions and green bell pepper until saute, season with salt and pepper and set aside. Then add 1 tablespoon of butter and add the mushroom and fry it to saute and season with sea and pepper.
Season the steak with salt and pepper only. Put it into the fridge without covering up for 15 minutes.
Heat the oil in a skillet over medium high heat and cook to steak to medium rare to medium, which reach the internal temperature of around 120F to 130F.
Add 2 tablespoons of butter and rosemary, to baste.
Let it rest for at least ½ of the cooking time, it let the juice to redistribute.
Assemble the Sandwich
Remove the whole grain bread crust. Toast by using toaster.
- Spread the bottom piece generously with spicy ailoi. Top with mushroom and lettuce then beef, onions and green peppers.
Then pour over the cheese sauce.
Cover it up and Enjoy!
The ingredients in above recipe is quite easy to find. You can find the Chili Beam Sauce and Grilled pepper sauce in T&T supermarket. It is the first time I make the cheese sauce and the mayonnaise so that is a brand-new experience to me and that is really good. The challenges of this recipe mainly come from the mayonnaise and the steak. It is difficult to judge how many olive oil need to be added and I may use olive oil and canola oil together next time as the taste of olive oil is a bit heavy. Moreover, thermometer is required to cook the sirloin, but next time I may consider a tenderloin instead which the texture of it is softer which is more suitable for the steak sandwich. I will definitely make this recipe again as it is really delicious!
Reference List
Add Sugars, American Heart Association (AHA, n.d.)
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/added-sugars
Nutrition for foodservice and culinary professional, 10th Edition (Drummond & Brefere, n.d.)
The Dose Makes the Poison: Sugar and Obesity in the United States (Faruque el at., 2014)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6959843/
The sweet danger of sugar (Harvard, 2022)
https://www.health.harvard.edu/heart-health/the-sweet-danger-of-sugar
9 Health Benefits of Eating Whole Grains (Jennings, 2019)
https://www.healthline.com/nutrition/9-benefits-of-whole-grains
Whole Grains (Harvard, n.d.)
https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/whole-grains/
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