March 12
C u l i n a r y N u t r i t i o n N ew s :
Ingredient Face-Off: Round 1
Provided through a partnership between ACFEF Chef & Child Foundation and Clemson University, and sponsored by French's Foodservice
Whether
they are
Greek (6-oz., nonfat, plain)
Regular (6-oz., nonfat, plain)
new or just newfound, food products are
Calories
100
100
always cropping up, and they often leave
Sodium
80 mg
130 mg
their conventional counterparts behind.
Carbohydrates
7g
13 g
Sugars
7g
13 g
friendly ingredient face-off. This isn’t so
Protein
18 g
10 g
much about finding a winner as it is to
Calcium*
20%
30%
You can deem it rivalry or just “healthy”
competition, but we’ve decided to have a
debunk any pending health claims, while
allowing the true nature of each ingredient
*Percent daily values are based on a 2,000-calorie diet.
to shine. At the end of the day, every
Sodium: One serving of Greek yogurt
appealing to vegetarians who sometimes
ingredient has a place in the food world.
averages about half the amount found in
struggle to get enough protein. An identical
most brands of regular yogurt. (Low-sodium
serving of regular yogurt, on the other hand,
versions of regular yogurt are available.)
provides around 10 grams of protein.
Yo g u r t : G re e k v s . p l a i n
First and foremost, Greek and regular
yogurt in their plain, low-fat forms are
considered nutritious. Being low in calories
and rich in calcium and live bacterial
cultures, yogurt can be a great addition to
healthy menus. However, Greek yogurt has
made quite the impression on U.S. consumers
in recent years, going from virtually
unknown to prime positioning on refrigerator
shelves everywhere.
Technically speaking, the main difference
between Greek and regular yogurt is
that Greek yogurt is strained. By using a
centuries-old technique of straining out
liquid whey, Greek yogurt offers a thicker,
creamier texture and tangier flavor than its
conventional counterpart. This straining
method also doubles the protein while
cutting the sugar content by half. Still, is
it healthier?
Excessive sodium can boost blood pressure
and increase the risk of other heart
Calcium: Regular yogurt supplies
problems. In January 2010, the American
30% of the recommended daily amount
Heart Association announced the sodium
of calcium. Greek yogurt loses some of
recommendation for all Americans should be
its calcium through the straining process,
reduced to 1,500 mg a day.
but still provides around 20% of the daily
recommendation.
Carbohydrates: Greek yogurt
contains almost half the carbs as regular
Best uses: Greek yogurt can be used
yogurt. However, if sweetened or flavored,
in savory and sweet dishes. Perhaps its most
both can contain high amounts of carbs. Also,
notable use is in the Greek sauce tzatziki,
the straining process involved in Greek yogurt
made with cucumber, garlic, oil, vinegar and
removes some lactose, milk and sugar, making
dill or mint. Greek yogurt can lend a creamy
it less likely to upset the lactose-intolerant.
texture to all sorts of sauces and dips, hot
or cold, sweet or savory. Since it has already
Protein: Greek yogurt contains a high
been strained, it is less likely to curdle
concentration of all-natural protein. Protein
when heated. Its thick texture and tangy
is a powerful, muscle-building nutrient that
flavor also make it a satisfying substitute for
helps deliver steady and sustained energy
mayonnaise and sour cream, as well as eggs
throughout the day. Depending on the brand
and oil in baked goods. Regular yogurt, on the
or variety, a typical 6-oz. serving contains
other hand, is best in sweet dishes, such as
15 to 20 grams, the amount in 2 to 3 ounces
smoothies and parfaits. It, too, can be used as
of lean meat. That makes it particularly
a substitute for eggs and oil in baked goods.
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Vegan: It is common knowledge that
S we e te n e r s :
h o n ey v s . a g ave
honey is made by honey bees from the
Agave nectar is another ingredient that
extracted from agave plants. Therefore,
went from exotic commodity to having
unlike honey, agave is considered vegan,
a sturdy presence among traditional
meaning it can be used by individuals
sweeteners on pantry shelves. Agave is a
who do not wish to use any product
syrup that comes from the same Mexican
associated with animals.
nectar of flowers, and that agave nectar is
plant that gives us tequila. The nectar
from the agave plant is often referred to
as aguamiel, which is Spanish for “honey
water.” Frequently compared to honey,
agave is often considered a healthy,
natural sweetener alternative.
Nutrition:
than honey, it is slightly thicker than
simple syrup. Both honey and agave
dissolve quickly, but agave has longer
shelf life and will not crystallize in the
bottle as will honey.
Although agave is
touted as "healthy" in various ways,
there is no conclusive evidence to
substantiate these claims. It does
contain trace amounts of minerals, such
as calcium, potassium and magnesium,
but not enough to matter nutritionally.
The Journal of the American Dietetic
Association reports that honey provides
more antioxidants than white sugar, corn
syrup or agave. Unfiltered raw honey is
particularly rich in antioxidants, as well
as enzymes that aid digestion.
Diabetic-friendly: Agave is
90% concentrated fructose (a simple
sugar that occurs naturally in fruit)
and 10% glucose. Honey comprises
approximately 40% fructose and 30%
glucose. While still containing high levels
of fructose, agave is given a low-glycemic
index due to its low glucose levels.
Therefore, it is considered diabeticfriendly. However, the agave available
in supermarkets ranges from 90% to as
little as 55% fructose (similar to highfructose corn syrup), depending on how
it is processed. Diabetics should be as
cautious with agave as they are with
sugar, honey or any other carbohydrate.
Sweetness: Agave is said to be
1.5 times sweeter than honey, but both
sweeteners (table sugar, honey, brown
sugar, molasses, fructose, maple sugar
and confectioner’s sugar) that should be
limited in diabetic diets.
Natural: Sea salt is produced from
evaporated seawater. Table salt is mined
from underground and has to be refined
further to remove possible trace minerals.
contain almost the same amount of sugar
and carbohydrates (grams per serving).
Flavor: Lighter varieties of agave
Healthy: A January 2010
HealthFocus International study revealed
that consumers believe sea salt is the
possess a more neutral flavor than honey,
healthiest. Of five choices—sea salt,
making them less likely to alter the taste
kosher salt, table salt, sodium and MSG—
of delicately flavored foods. Honey is
sea salt was rated the most “healthy” by
similar in that light varieties are mild in
78% of respondents, followed by kosher
flavor, while dark ones can carry a bold,
salt at 13%. The difference in the two
rich flavor.
salts is in the processing, texture and
Best uses: Agave is best used in
taste. Chemically, sea salt offers no real
nutritional advantage over table salt.
savory dishes in which a hint of sweetness
is needed but no added flavor. Honey is a
Sodium: While gram-for-gram, sea
better accompaniment to sweet dishes in
salt contains as much sodium as table salt,
which its distinct flavor can be adequately
some believe that sea salt’s larger crystals
acknowledged.
and unique flavor may help in reducing
the overall salt content of a dish.
S a l t : ta b l e v s . s e a
Salt is the new trans fat. Among the
•
•
Table salt: 2,330 mg/teaspoon
Sea salt: 2,360 mg/teaspoon
frenzied brainstorming by consumers
Best uses: Table salt is best used
and industry professionals on ways to
within the cooking process, preferably
reduce sodium, sea salt has miraculously
toward the end. Sea salt is best used to
emerged as a more natural and healthy
finish an unsalted dish before serving.
alternative. But is it really?
In fact, the American Diabetes
Association lists agave along with other
G re e k yo g u r t l e n d s a
c re a my tex t u re to s a u c e s
a n d d i p s, i n c l u d i n g t h e
G re e k s a u c e t z a t z i k i .
Viscosity: While agave is thinner
Honey (1 tablespoon)
Agave (1 tablespoon)
Calories
60
60
Carbohydrates
17 g
16 g
Sugars
17 g
16 g
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About Clemson University
About French's Foodservice
CU CHEFS® (Clemson University’s Cooking
and Healthy Eating Food Specialists)
French’s Foodservice is proud to
instructional program, led by Dr. Margaret
sponsor this series of nutritional articles
Condrasky, associate professor in Food
authored by Clemson University for
Science and Human Nutrition, is a registered
the American Culinary Federation's
trademark of Clemson University designed
Chef & Child Foundation. At French's
to promote changes in menu planning,
Foodservice, we believe that "you are
food purchasing, food preparation and
what you serve," and have built our
food consumption behaviors with a goal
reputation by providing the highest
of fostering good health through healthy
quality ingredients to meet the ever-
nutrition. ‘Culinary nutrition’ is the application
changing needs of the foodservice
of nutrition principles combined with food
industry. As chefs, restaurateurs,
science knowledge displayed through a
educators and nutritionists, you
The difference between sea salt and
mastery of culinary skills. The results are
positively impact the health of our
table salt is in the processing, texture and taste.
healthy eating behaviors grounded in culinary
nation by advocating the positive impact
confidence and nutrition alertness. CU
of healthy eating, especially among
CHEFS® promotes an awareness of the latest
children. We are proud to support this
trends in foods and nutrition through the
worthy cause.
About the American Culinary
Federation and the Chef &
Child Foundation
The American Culinary Federation,
demonstration of proficient culinary skills to
produce flavorful, health-inspired menus for
Over the last 100 years, French's has
schools, churches and restaurants. Clemson
become one of the most recognized and
University, located in Clemson, S.C., is ranked
respected brands in America. Today,
22 among the nation's top public institutions.
the French's Foodservice family of
Since 2001, Clemson has doubled external
brands delivers the highest quality,
research funding, raised the academic profile
most flavorful products possible. For
of the student body, increased retention
the brands your patrons know and love
and graduation rates, launched high-profile
and the incredible flavors that enhance
economic development and earned national
everything from soups and salads to
accolades, including being named Time's
sandwiches and entrées, entrust your
Public College of the Year.
patrons to the flavors of French's.
Inc., established in 1929, is the premier
professional organization for culinarians
in North America. With more than 20,000
members in 210 chapters nationwide, ACF
is the culinary leader in offering educational
resources, training, apprenticeship and
accreditation. In addition, ACF operates the
most comprehensive certification program
for chefs in the United States. ACF is home
to ACF Culinary Team USA, the official
representative for the United States in major
international culinary competitions, and to
the Chef & Child Foundation, founded in
1989 to promote proper nutrition in children
and to combat childhood obesity. For more
information, visit www.acfchefs.org.
Regular yogurt supplies 30% of the
Honey’s distinct flavor can best be recognized
recommended daily amount of calcium.
when used in sweet dishes.
Greek yogurt provides 20%.
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