Q: Can you shed any light on the benefits or misconceptions of agave nectar especially as it relates to Type II diabetics and the glycemic index? Is it just a bunch of hype or can agave nectar (when used properly) be a useful and safe dietary sweetener?

A: I haven’t used agave nectar in years. It was somewhat popular in the early eighties when I was involved in managing a chain of healthy fast food restaurants. I didn’t use it much in cooking but we served it as an alternative sweetener. In the last few years it has been marketed heavily as an alternative to sugar.

The reason for this is that it is very sweet but has a low Glycemic Index (GI). You can think of GI is a measure of how a particular food is processed by the body. In essence, it measures the rise in blood glucose of a 10 to 50 gram carbohydrate equivalent of a food as compared to the same number of carbohydrate gram equivalents of glucose. Agave Nectar

Q: I was watching CSI tonight and learned that peach pits contained cyanide. I started checking into it on the internet and found out it is true. I assume it would take a lot of pits to be deadly. My question is in regard to an old family recipe for peach pit jelly. I make this jelly every summer from the skins and pits of the peaches that I can. I cover them in water and cook them down for about 20 to 30 minutes, strain the juice and make jelly. We have always eaten this jelly and seem to be okay, but are we in any danger from this?

A: Peach pits do contain “cyanide” but it’s in a form called amygdalin. You can find out about this here: Peach Pits and Cyanide

I have searched for information regarding making the jelly from the peach pits and skins and can’t find any information that it is dangerous. The fact that you and others have been making it for years and have not had any adverse effects is comforting. I can’t find any report of people having problems with peach pit jelly.

Q: I am 5 foot 5 and 58 years old. After topping the scales at 178 pounds, I finally got serious about getting into shape and losing weight, about two months ago. I work out vigorously five to six days a week for an average of one and a half hours to burn off 500 calories per session, cut an average of 400 calories a day from my diet, and am living a more active life in general. After two months, I expected to have at least lost the ten pounds I’d gained over the past year, but although I have firmed up and built muscle, I’m disheartened that I’ve lost only five pounds. It seems that for all my work I should have had better results.

A: This is fantastic and you should not do anything different that you have done. We know that long term, sustained, healthy weight loss should be a slow, steady process and the 5 pounds you have lost in two months is perfect. There’s great research to show that optimal weight loss should be in the two to four pound per month range so at 5 pounds you are right on target. Working Hard, but Not Losing

Q: I would like to know how much cooked fresh garlic per day I can use. For example, if I chop half an average size clove to season two pork chops, then pan fry them and add the marinating sauce with the garlic and simmer the chop in it for about 5 minutes. Would that cause me to bleed if I am on 5 mg of Coumadin daily?

A: There’s no evidence that garlic will have any effect whatsoever on blood clotting or the effectiveness of Coumadin (warfarin). Eat all you like (or your significant other can tolerate on your breath).

If you are a garlic lover, this is as good as it gets. For some folks the garlic may be too much, but I wanted this to have that rich, creamy (almost overpowering) garlic flavor. This is a great dish served with a filet of whitefish like grouper or cod prepared very simply. The two will complement each other well.

If you are not a garlic lover, just use less garlic. Start with only about 4 cloves of the roasted garlic and adjust to taste.

This recipe is gluten-free and is safe for those with lactose intolerance who can tolerate cheese. Those on Coumadin (warfarin) and those with GERD / Acid Reflux should avoid it.

Stuffed Roasted Eggplant | Low Sodium Version

Pretty much everyone but us Americans calls eggplant aubergines. I agree with Jeff Smith that it’s a lovely name. But they’re really lovely to eat and this recipe has tons of flavor. The stuffing is rich on its own and the melted mozzarella makes it even better.

This recipe is gluten-free and may be safe for those lactose-intolerant persons who can tolerate some cheese. Both those with GERD / Acid Reflux and those on Coumadin (warfarin) should avoid it.

On a cold fall or winter night there’s nothing more comforting than a bowl of potato soup. This recipe is so savory with the garlic and smoked gouda and makes the perfect meal with a simple side salad.

This recipe is safe for Coumadin (warfarin) users and gluten free. Those who are lactose intolerant but can tolerate cheese may enjoy it. Those with GERD / Acid Reflux should avoid it.

Dr. Tim Says….

I get requests all the time for advice on how to start eating healthy. Folks simply want some direction and there’s a lot of confusing info out there. We’re going to begin a series to help you with this. Every Monday we’ll present a new segment to help you get started and move forward to your goals.

The first few months will be about one of the most important issues: assessment and planning. During that time the key is to sort out where you are: learn about yourself, where you are and where you need to be. Topics will range from healthy breakfast planning to food diary to information about carbs, fats and protein.

This week we start with a discussion about breakfast.

Featured Recipe

Pork Chops with Garlic Sauce

This is a lovely sauce and proves that simple ingredients prepared with care can make for the most subtle flavors. Garlic, olive oil, butter… that’s all it takes. The slow simmering of the sauce gives it a rich, savory flavor enhanced by the richness of the butter. This goes well with pork but can also top a grilled flank steak or roasted chicken breasts.

This recipe is safe for Coumadin (warfarin) users, is low in sodium, and is gluten-free. Those with GERD / Acid Reflux and those who are lactose-intolerant should avoid it.

Dear Dr. Gourmet,

Q: I have been on Warfarin for post-PE blood thinning for about two and a half months now. I started reintroducing items containing vitamin K into my diet – the margarine substitute Earth Balance instead of butter, and some green vegetables. Specifically I’ve made a huge batch of pesto, since my mother’s garden exploded with basil and parsley. I’ve been eating it fairly regularly since I made it (it’s impossible to resist!). I’ve only been eating a few tablespoons at a time, but since I know it’s high in vitamin K I have been trying to counteract the effect a bit with three or four cloves of garlic, boiled and eaten whole, which is also delicious. The total amount of vitamin K I consume at any given time is not massive, not like eating a plateful of mustard greens – probably between 100-200 mcg. I do intend to give away some of the pesto, but I will never give it up entirely. What do you think of this system?

So is my assumption, that eating large amounts of garlic following the pesto will help keep my INR in a safe range, a reasonable one?

A: This could be very dangerous for you and cause wide swings in your INR. If you are going to begin to incorporate high Vitamin K foods in your diet, keeping in touch with your doctor to monitor carefully is key. A couple of tablespoons of basil pesto contains at least 120 micrograms (mcg) of Vitamin K.

Furthermore, there’s no evidence….

Q: My husband has been diagnosed as being pre-diabetic. What amount of carbs should he eat per day? I know that carbs are bad for him, but as they are in most foods, it’s hard to be totaly carb free. Also, we both eat a lot of fresh fruits and veggies, so what about the sugars they contain?

A: I am sorry for your husband’s new diagnosis. For many the issue of having “pre-diabetes” or “insulin intolerance” is one that can be controlled through making changes in diet and exercise. In a lot of cases weight is a major factor and losing weight is key.

First and foremost, carbohydrates are not bad.

The issue is that most folks today eat far too many calories and end up eating a lot of carbohydrates. Often this is in the form of low quality carbs like the simple sugars in soda, candy, etc.. The key is for your husband to eat high quality calories no matter whether those calories come from carbohydrates, protein or fats.

For instance, both Coca Cola and oatmeal are full of carbohydrates….