Deborah Chud

On Tuesday at 1 p.m. EST, Cook Bookery featured an hour of live talk with the movers and shakers of the cookbook world.

Chances are if you aren't prescribing to a low-fat way of life, you're probably following the tenets of the low-carb school of dieting. The Zone, Sugar Busters!, Dr. Atkins' New Diet Revolution are just a few titles advocating lowering the carbs in your diet.

This week's guest is Deborah Friedson Chud, M.D., author of "The Gourmet Prescription: High Flavor Cooking for Lower Carbohydrate Diets" (Bay Books). After meeting and working with Barry Sears, known for The Zone diet, Chud developed her own recipes and philosophy about weight loss, blood sugar control and insulin moderation.

Chud, who was LIVE from Boston, took your questions on low-carb cooking, plus general tips and techniques for changing the way you eat.

Below is today's transcript.

washingtonpost.com: Welcome Dr. Deborah Chud for a new Cook Bookery discussion. Dr. Chud will talk about her book "The Gourmet Prescription: High Flavor Cooking for Lower Carbohydrate Diets." For the next hour, she will answer all your questions on a flavorful diet and tips to cooking. Her motto: "Eat as though your life depends on it.

WDC, N.W.: Thanks for joining us. I have high cholesteral and high blood pressure. Wouldn't low-carb eating exacerbate these conditions?

Dr. Deborah Chud: Great question. Contrary to your supposition, low-carb eating improves these conditions dramatically and for very good reasons. Carbohydrate consumption stimulates INSULIN secretion. Insulin's main job is bringing down blood sugar, but it also has dramatic effects on the cardiovascular system: It stimulates cholesterol synthesis, increases triglycerides, decreases HDL (good cholesterol) and increases blood pressure by causing vasoconstriction and fluid retention. Cutting back on carbs decreases insulin levels which decreases cholesterol and blood pressure. All the low carb diets reduce insulin levels and The Gourmet Prescription is based on their common principles.

Rockville, MD: What kind of pasta is a comlex carb?

Dr. Deborah Chud: All pasta is "complex" as far as that goes, but the distinction between simple and complex carbohydrates is not very meaningful from the standpoint of blood sugar and insulin control. Insulin levels are critical for weight loss and cardiovascular health and the main determinants of circulating insulin are total carbohydrate consumption and the "glycemic index" of the carbs consumed. The glycemic index is a measure of the blood sugar rise following consumption of a given carbohydrate. The higher the "glycemic index", the higher the blood sugar rise and the higher the insulin response to it. Higher insulin levels mean more fat storage, lower energy, higher blood pressure, higher cholesterol, and so forth. Whole wheat pasta has the lowest glycemic index and is the most favorable kind for insulin control, however it is still very carbohydrate dense (i.e. contains alot of carbohydrate per unit volume) so you shouldn't eat too much.

Kensington, MD: I meet many people these days who are on no-carb diets, which strikes me as foolish. They think carbs make them fat, but isn't it true that excess calories make you gain weight, not specifically carbs? And don't we derive our energy from carbs? Finally, does it make sense for someone to deprive themselves of complex carbs like grains and vegetables? I think the high-protein diet craze is just that: Crazy.

Your thoughts?

Dr. Deborah Chud: All calories are not created equal. Different carbohydrates differ in their "glycemic indices" as I've mentioned. Higher glycemic index foods lead to greater fat storage and weight gain by increasing insulin levels. Also, calories from protein and fat do not in themselves increase insulin secretion significantly. They slow down digestion and absorption of carbohydrates and therefore slow their conversion into sugar. A slower blood sugar rise means less insulin impact and this is good for insulin control, weight loss, and cardiovascular health. I do not advocate "no-carb" diets. But I do advocate decreasing total carbohydrate intake, emphasizing lower glycemic index carbs, and using lean protein and healthy fat at every meal to balance the hormonal effects of carbohydrate. Vegetables, legumes and many fruits are great low to moderate glycemic carbohydrates and they should be included in a healthy diet.

Alexandria, VA: No matter how well I plan my meals, if there is junk food around -chocolate and ice cream- I have no self control. It's as if my body is screaming to take a bite and then once I do I usually can't stop. What are some effective ways to curb those cravings?

Dr. Deborah Chud: The junk foods you name lead to insulin spikes and those insulin spikes cause carbohydrate cravings. That's why you "can't stop" once you start. The rule is: the more you eat, the more you crave. To eliminate the cravings, you must eliminate or significantly reduce the stimuli. If you eat more low-glycemic carbohydrates (vegetables, legumes, and fruits) and fewer sugar-packed foods, the less intense your cravings will be, the longer you'll stay sated after meals, and the more weight you'll lose.

washington, dc: Hello, Dr. Chud!

I just wanted to respond to your first question. I've been on a low-carb diet -I'm hypoglycemic- for about 14 months now, and my cholesterol has gone from mid 300's to 200 -I'm in my mid 20's, and have a family history of high cholesterol, so cholesterol is very important.-. I've recently gotten a clean bill of health regarding my glucose levels and thyroid. All in all, I'm very happy with this diet - my energy is high, I suffer very few lows, and my cholesterol is plummeting.

However, I do have a question of my own. I've been starting to get orthostatic hypotension quite a bit. I've started taking potassium, which has helped -my blood pressure drops a lot-. Also, although I lost 30 lbs. on this diet, I've completely stabilized in weight - have not lost more than 2 lbs in about 7 months, although I've not done anything differently. Are there any prescription meds that can cause this? Any advice on breaking the plateau from hell? I don't want to get off the diet because I feel so much better now, but I'd like to resume weight-loss again -I should lose another 25 lbs, I think-. Also, are there any known long-term ill-effects of this diet?

Thanks for your help!

Dr. Deborah Chud: Low potassium usually results from excessively low carbohydrate consumption (below 35 grams per day). People who eat too few carbs lose too much fluid and the fluid pulls electrolytes (like potassium) with it. Your diet may simply be too low in carbohydrate. People on the Atkins diet often have this experience. Although there have been no good studies of this diet, there are concerns that it may have some long term ill effects due to its high saturated fat content. The Gourmet Prescription recipes are all low in total fat and saturated fat and I do not advocate a diet high in these components.

There are many prescription meds that cause orthostatic hypotension and you should review your meds with your physician.

Washington, DC: I am a vegetarian who has been on a low-carb diet for 3 months now. Although I don't get bored with eating the same foods that easily, this regime is beginning to try me. My diet consists of these foods: cottage cheese, eggs, nuts, soybeans, stir-fried vegetables, tofu, green beans, salads, hard cheeses, grapefruits-plums-strawberries in small quantities, and ricecakes -actually, popcorn cakes-.

Can you suggest some new low-carb foods, or new ways of preparing them?

Dr. Deborah Chud: A very challenging question. The Gourmet Prescription contains over 40 make-ahead sauces and over 30 low-carb, low-calorie, and low-fat salad dressings. All of these would be suitable for you and would help you increase the variety and excitement of the food you eat. The sauces would all be good on tofu, for example.

All of my recipes are as much about intensifying flavor as they are about lowering carbohydrates. One of my favorite flavor-enhancing techniques is stovetop smoking. The stovetop smoker can be used on gas or electric stoves, costs about $50, and is the most powerful low-fat flavor-boosting methods I've come across. The Gourmet Prescription contains many recipes for smoked vegetables which are delicious in themselves and are great flavor-intensifiers in other recipes. You could put a new spin on all your old recipes simply by smoking one element, say the onions or garlic. Also, you haven't lived until you've smoked your own tofu!

College Park, MD: My boyfriend is unable to eat wheat and flour products. He also is watching his sugar intake. Do you have any suggestions in preparing a meal that would be low-fat, low-sugar -esp. ethnic dishes-. Any good recipe books?

Dr. Deborah Chud: The Gourmet Prescription is full of high-flavor recipes without wheat or flour products. The flavors come from all over the world (Japan, China, India, France, Italy, Morocco, SPain, Cuba, Mexico...). You'll get all the suggestions you need for sophisticated, exciting menus from this book.

bethesda, md: What do you think about food combining? I've lost 17 lbs from not eating my starches with my proteins and trying to eat more whole grains instead of simple carbs.

Dr. Deborah Chud: All lower carbohydrate diets work by reducing blood sugar and insulin levels. Food combining diets (e.g. Montignac or SUzanne Somers) are no exception. They follow the same three rules as all the other low carb diets: They cut back total carb consumption, emphasize "goo" carbohydrates (low-glycemic ones), and use protine and fat to balance the hormonal effects of carbohydrates. I support these principles and they form the basis of The Gourmet Prescription which works with all the lower carbohydrate diets.

Whole grains have a significantly lower glycemic index than refined carbs (like French bread). In moderation they can fit into insulin-modulating diets.

Sterling, VA: So, what would you consider an acceptable amount of carbohydrates consumption -in grams- on a daily basis for someone who works out, maybe a total of 1 and 1-2 hours a week?

Dr. Deborah Chud: I cannot answer this question because carbohydrate consumption should be tied to lean body mass. If you are interested in a recommendation for the Zone diet per se, you might visit zoneperfect.com and inquire there.

Arlington, VA: The principles behind low-carb diets seem very sensible to me, but I balk at diets such as Dr. Atkins', which forbids any morsel of carbohydrate during the first stage. Do you agree that a dieter must reach an imbalance in body chemistry that results in fat-burning, or are your ideas more moderate and potentially less risky?

Dr. Deborah Chud: I do not agree that dieters must go to the Atkins extreme in order to lose weight. Moreover, I don't think people need to be on a specific diet to enjoy some of the benfits of better insulin control (i.e. weight loss, greater energy, increased lean body mass, and better cardiovascular health). If you follow the three rules as I have outlined them (cut total carbs, emphasize the good ones, and use protein and fat to balance carbs at every meal), you'll have a favorable response. My orientation and the basis for The Gourmet Prescription, is moderate, balanced, flexible, and gourmet-friendly. In "diet" talk, it most closely represents the approach of the Zone diet. Bringing down insulin levels is the key to fat-burning and it is possible and advisable to do that in a moderate way.

laurel, md: Hello. I was recently diagnosed with low blood sugar. My doctor recommended a high protein and low carb diet. The problem is I have never paid much attention to my diet and I now find myself struggling to find out what kind of foods I should be eating. Any suggestions?

Dr. Deborah Chud: The Gourmet Prescription is a great place to start for exciting food ideas consistent with your doctor's recommendations. The key to managing low blood sugar involves avoidance of those "high-glycemic" carbs like baked potatoes, French bread, white rice, white flour tortillas, and so forth. These foods increase blood sugar. The rise in blood sugar stimulates insulin secretion. The insulin drives your blood sugar down again, and that's when you become hypoglycemic. If you eat low glycemic carbs, you will avoid the rapid cycling peak-trough-peak-trough situation and your blood sugar will remain much more stable.

Arlington, VA: I eat a lot of ethnic foods. First, are low-carb diets really tasty? Second, what if you've grown up on eating rice every night? Third, when you eat ethnic foods, how can you be conscious about the proteins and if their healthy?

Dr. Deborah Chud: I love ethnic foods too, and--as I mentioned-- many international cuisines are represented in The Gourmet Prescription. If you wonder whether low-carb diets can include truly flavorful food, all I can say is "You bet they can!" But you'll have to explore my recipes to evaluate that for yourself. Some examples: Smoked Shrimp Fajitas (Mexican), Crab Bundles with Avocado-Ginger Sauce (Japanese), Cuban Shrimp, Clams with Black Bean Sauce (Chinese), Chana Dal with Smoked Tomatoes and Cauliflower (Indian), Adzuki Beans with Cucumbers and Scallions (Japanese).

District: How should vegetarians get complete proteins if not eating brown rice, whole wheat pasta or barley with vegetables? And why does barley and brown rice have a ton carbohydrates like pasta?

Dr. Deborah Chud: Tofu and other soy products offer vegetarians complete proteins. Although The Gourmet Prescription does not contain recipes for these products per se, as I mentioned there are many sauces and salad dressings that could be used effectively on these products and transform them into truly extraordinary entrees.

Barley and rice are grains and grains are primarily carbohydrates. It's just the nature of their chemical structure.

WDC, N.W.: So what are some "good" carbohydrates -low-glycemic ones-, for example? Thanks again.

Dr. Deborah Chud: Good carbohydrates come in three main categories:
1. Vegetables-- such as broccoli, cauliflower, green beans, brussels sprouts, all greens, onions. peppers, mushrooms, tomatoes. The Gourmet Prescription contains abundant recipes for these such as "Lemon-Ginger Broccoli, Hot Sesame Green Beans, Roasted Garlic Asparagus, Spicy Stir-Fried Brussels Sprouts.
2. Legumes-- all sorts of dried beans.
3. Fruits-- especially things like peaches, pears, plums, berries, grapefruit, apples.
The carbohydrate recipes in The Gourmet Prescription can serve as a guide to good carbs.

Mt. Airy, MD: So what would be your suggetsion for a meal for one adult? What amount -oz- of meat, veggies, etc, and maybe a suggestion for a meal or two. Thanks.

Dr. Deborah Chud: The Gourmet Prescription is divided into protein dishes and carbohydrate dishes to reflect the meal-planning rule for insulin control: Use protein and fat to balance the hormonal effects of carbohydrates in every meal. Some great protein-carbohydrate pairings would be: Veal Chops with Asian Flavors and Hot Sesame Green Beans; Roast Chicken with Rosemary-Garlic Paste and the Saute of Roasted Fennel and Tomatoes with Smoked Peppers; Flank Steak with Sichuan Peppercorns and Broccoli Salad with Pickled Ginger. The amounts would depend on your lean body mass and activity level.

Potomac,MD: If I love to each chips and fried foods, what can I substitute these types of foods with?

Dr. Deborah Chud: People who love chips respond to their crunchiness. In the low-glycemic carb world, crunchiness exists in the form of raw vegetables such as celery, fennel, and peppers. Fruits such as apples and pears also provide crunch. These good carbs should be combined with some low fat cheese (protein and fat) to balance their insulin-stimulating effects.

People love fried foods because they're full of fat and fat intensifies flavor. What you need is intense flavor without all that fat. That's what The Gourmet Prescription is about and the best method for achieving it is stovetop smoking. It gives even the simplest ingredients (e.g. red peppers) a depth and intensity of flavor unequalled by roasted or sauteed vegetables.

Fairfax: Thanks for this chat!

HELP!

I have a REALLY dumb question. Every time I use a cookbook and it calls for a cup of this or that, I don't know whether to use my pyrex -liquid, I guess?- measuring cup or the plastic one I have that's also a cup but holds much less than the pyrex cup.

What makes 1 c. a cup?

Thank you,
Lydia

Dr. Deborah Chud: Glass measuring cups are for liquids. The plastic ones are for dry ingredients (flour, sugar, minced parsley, chopped onion, etc.)

bethesda,md: I guess I wasn't that clear. I am not on a low carb diet, I just eat my carbs seperately from my proteins -e.g. Mary Lou Henner or Fit for Life-. Could the weight loss be coming from better digestion -since you said that proteins and fat slow carb digestion-? I really don't think I've cut down that much on my overall carb intake.

Dr. Deborah Chud: It's not "better digestion" per se but the effect of the protein and fat on average inslin levels. As insulin levels come down, you burn more fat and store less fat. As a result, you lose weight.

Bethesda, MD: What about research that seems to show a higher cancer risk for diets high in meat and low in vegetables, which seem to be the idea people have about low-carb diets?

Dr. Deborah Chud: It's true that there are population studies that suggest this correlation, but they are not "observational" studies. Moreover, there are studies that tie high insulin levels to cancer as well through "insulin growth factors". Obviously, we do not know enough about the relationship between diet and cancer. We do know, however, that our current epidemics of obesity, type 2 diabetes, and cardiovascular disease are associated with high insulin levels. So using dietary interventions to get at this problem and its disease manifestations makes sense.

Boston, Ma: Dr. Chud,

Yours is the best nutrition oriented cookbook
I have ever read. When will you be releasing
your next book.

Dr. Deborah Chud: Thank you for your kind comment. My next book is still in its infancy and is no where near publication.

DC: I have lots of left over celery and want to know what I should do with it. I find celery pretty boring and I want to do something jazzy. I also have an abundance of leek and fresh chilies. Help!

Dr. Deborah Chud: The jazziest/easiest thing I do with celery is a smoked tuna salad. Follow the directions for Smoked Tuna Steaks in The Gourmet Prescription. When the tuna is cool, flake it into a bowl. Add low fat mayo, chopped celery, chopped red onion, salt and pepper. Enjoy!!

washingtonpost.com: Thank you Dr. Chud for the informative session. Hopefully we can all check our diets and learn to eat a healthy diet without losing zest and taste.

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