A Sweet New Year by Aliza Beer, MS RD

A Sweet New Year

By Aliza Beer MS, RD, CDN

Rosh Hashana, the Jewish new year, is a festival of sweetness. It is customary to consume sweet foods, such as apples and honey or honey cake, for a happy and healthy new year. Additionally, many people will enjoy “new fruit” or seasonal produce, to symbolize the beginning of a fresh new year and to embark on the new year with a clean slate. Many of the traditional foods are highly nutritious and contain health promoting nutrients.

An Apple a Day

Apples, both red and green, are high in fiber, vitamin C and antioxidants. They have a high water and fiber content, which enables them to increase satiety. Apples contain both soluble and insoluble fiber, with the insoluble portion primarily in the skin. Soluble fiber helps to reduce blood cholesterol levels and insoluble fiber promotes a healthy bowel, by making stools softer and easier to pass. Apples are a good source of vitamin C, or ascorbic acid, which plays an important role in wound healing and fighting infections. The nutritional benefits of red and green apples are similar, with only minor differences between the two. Apples are also rich in antioxidants, which help to protect cells from oxidative damage.

In addition to dipping the apple in

Like honey, date syrup contains both glucose and fructose, and it contains many important vitamins and minerals.

the honey, apples are a key ingredient to numerous delicious Rosh Hashana dishes. Examples of these recipes include baked apples with cinnamon, apple crisp, and salads with apples. ter and the two sugars: fructose and glucose. It contains around 64 calories per tablespoon. Honey is higher in fructose than glucose, which is sweeter, so it may take less honey to achieve the desired sweetness. It has a lower glucose index value, which indicates it does not raise

blood sugar as quickly. Unpasteurized honey has small amounts of local pollen, which may help combat seasonal allergies. Honey also contains antioxidants, such as flavonoids and phenolic acids, and darker honeys tend to be higher in these.

While honey, unlike other sweeteners, contains numerous health-promoting benefits, it still consists primarily of sugar and if consumed too often may cause blood sugar levels to spike. Individuals with health concerns such as diabetes, obesity and heart disease should be cautious about consuming honey often. Additionally, according to the CDC guidelines, children under the age of one should not consume honey as it may contain bacterial spores that cause infant botulism.

Honey contains more calories than table sugar; however, regular sugar does not contain the health promoting benefits found in honey.

Other Natural Sweeteners

While honey is the natural sweetener used on Rosh Hashana, here is some information on other sweeteners:

Agave: Agave nectar or agave syrup comes from the agave plant. The syrup is filtered from the plant’s juice through processing techniques. Both agave and honey are mainly composed of fructose

and contain a similar amount of calories. Agave is around 63 calories per tablespoon. Agave has a lower glycemic index than many other sugars, including honey, which means it raises your blood glucose less. Like honey, smaller amounts of agave may be used to produce the desired sweetness. Agave is also a plant-based product and contains vitamin C as well as small amounts of the B vitamins which are important for overall metabolic functioning.

Consuming high volumes of agave can result in increased triglyceride levels, and high levels may promote conditions such as heart disease and type 2 diabetes. Both honey and agave have a lower glycemic index than regular sugar; however, they must be consumed with caution as overconsumption may have negative effects on your health.

Maple syrup: Maple syrup is made from the sap or sugar of maple trees. Maple syrup is high in antioxidants and certain minerals, such as manganese and zinc. Manganese is important for the formation of connective tissue and bones, while zinc helps to optimize immune function. Maple syrup contains less calories per gram than honey and is lower on the glycemic index.

Maple syrup contains fewer calories than both honey and agave – it contains 52 calories per tablespoon. Maple syrup contains more calcium, iron, magnesium, potassium, and zinc than honey, which are all important minerals to promote optimal health. These minerals are important for cellular functioning, immune support, and the formation of red blood cells. However, like honey and agave, consuming maple syrup may cause your blood sugar to spike so it must be consumed with caution.

Date syrup: Date syrup is produced from liquified dates and therefore shares many of the nutritional properties of dates. Like honey, date syrup contains both glucose and fructose, and it contains many important vitamins and minerals. Date syrup is higher in iron, calcium, phosphorus, and magnesium than other natural sweeteners, including maple syrup and honey. The sweetener also has a low glycemic index, indicating it may be a better sugar substitute for diabetics.

Date syrup has a similar caloric value to agave and honey; it is around 60 calories per tablespoon. However, like with the other plant-based sweeteners, date syrup may cause blood sugar levels to rise, so consuming it often is not advised.

Regular sugar: Sugar occurs naturally in all foods that contain carbohydrates, such as fruits, vegetables, grains, and dairy. Your body is able to slowly break down these foods without causing spikes in your blood sugar. However, sugar added to foods during processing or when used as a sweetener can cause your blood sugar levels to rapidly rise. This may increase your blood pressure and the likelihood of developing chronic disease. While regular sugar has less calories – 48 calories per tablespoon – it does not have the health-promoting benefits seen in plant based alternative sweetness. Additionally, it has a higher glycemic index value than the other plant-based sweeteners discussed, so it may cause blood sugar levels to rise more rapidly.

Honey, agave, maple syrup, date syrup, and regular sugar all cause increases in your blood sugar levels so they must be consumed in moderation. When selecting your preferred sweetener, considering the nutritional profile of each is important. While regular sugar is lower in calories than the plant-based sweeteners, it does not contain any of the nutritional benefits discussed. In general, sweeteners that consist primarily of fructose, as opposed to glucose, tend to achieve the desired sweetness with a smaller quantity. Additionally, fructose has a lower glycemic index than glucose and may cause blood glucose levels to rise less rapidly.

The Head of the Fish

On Rosh Hashana, it is customary to serve fish with their heads, as Rosh Hashana is the “head of the year.” Fish is a great source of protein, which is important for cellular growth and repair, as well as to support the functioning of your working muscles. Fatty fish, such as salmon, sardines, and herring, are high in omega-3 fatty acid. Omega-3 is an essential fatty acid, which is integral to cellular structure and hormone production. They also help to increase HDL cholesterol levels, while decreasing your LDL cholesterol.

On Rosh Hashana, “the head of the year,” nourishing your body with a grilled salmon salad or salmon patties, is a great way to kick off the start of the year!

The Fruits of Rosh Hashana

Dates: Dates are a great source of fiber and are high in antioxidants. The three main antioxidants in dates are flavonoids, carotenoids, and phenolic acid, which help to reduce inflammation and promote heart health. Dates are also a natural sweetener as they are high in fructose, and date syrup is another alternative to white sugar. While dates are highly nutritious, they are also more calorically dense than most other fresh fruits, such as apples.

Figs: Figs contain trace amounts of numerous nutrients such as copper and vitamin B6, which are key to metabolic functioning. They are also high in fiber and contain antioxidants. They are great to add to salads or yogurt, and even as a snack. Fresh figs are less calorically dense and increase satiety more than dried figs. In general, because their sugar content is more concentrated, dried fruits contain more calories and are less satiating than fresh fruits.

Pomegranates: Pomegranate seeds are incredibly high in antioxidants and are a rich source of anti-inflammatory compounds. They also contain fiber and provide trace amounts of other vitamins and minerals.

Lychees: Lychees are also a good source of vitamin C, copper and potassium which are important to promote heart health. They also contain many other antioxidant plant compounds.

Rosh Hashana is the festival of sweetness, during which individuals traditionally consume foods such as honey cake and honey flavored foods. However, as Jewish people focus on the new year ahead, it is also a great time to nourish the body by incorporating many of the fresh fruits and flavors discussed above. Adding dates and figs to your Rosh Hashana breakfast will provide more fiber, and sprinkling pomegranate seeds over your salad will add delicious flavor and texture, while nourishing your body with numerous antioxidants.

Wishing all of my readers a shana tova and happy and healthy new year!

Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@ gmail.com, and you can follow her on Instagram at @alizabeer

APPLE CRISP

This recipe was originally given to me by my neighbor Abby Giller, but I modified it to make it a healthier, with minimal sugar and no white flour – a dish that is perfect for Rosh Hashana and all year long!

Ingredients • 6-8 Granny smith apples, peeled and sliced • ¾ cup white whole wheat or almond flour • ¾ old fashioned oats • 2 tsp cinnamon • ¼ cup brown sugar • ¼ cup monk fruit • 3-4 TBS oil

Preparation

Grease a large round oven-to-table dish and placed sliced apples in it. Mix dry ingredients by hand, then add in the oil and mix with your hand to make a crumble. Sprinkle on top of apples and bake at 350°F for about an hour to an hour and 15 minutes.

Serve hot as a side or with some low-fat ice cream as a dessert!