California Tree Fruit Agreement Encourages Dieters to Eat ''Good'' Carbs.

To download high-resolution, print-ready JPEG images, click on the thumbnail image above.

WARNING: these images are

very large (800K+)

Click here for caption

Lifestyle Editors/Health/Medical Writers/Food Writers

MULTIMEDIA AVAILABLE:

http://www.businesswire.com/cgi-bin/mmg.cgi?eid=4649142

REEDLEY, Calif.--(BUSINESS WIRE)--May 26, 2004

This summer, as you stroll through the produce aisle and see your favorite summer fruits, you may be wondering how these delicious treats will fit into your new low-carb diet.

While some of the most popular new diet plans leave an impression that the produce department should be avoided, eating fresh fruits and vegetables every day is vital to healthy low-carb eating. The truth is, many "low carb" plans allow for the consumption of carbohydrates at some point. Diets such as, "The Carbohydrate Addicts Diet," "Sugar Busters!" and "The Zone" advocate a diet that balances carbohydrates, proteins and fats, rather than eliminating carbs from the diet completely. The "South Beach Diet" actually advocates the consumption of "good carbs" found in fruits and vegetables. And even the strict "Dr. Atkins New Diet Revolution" allows "nutrient rich" carbohydrates back into the diet following the initial two-week induction phase.

For those following any of these diets, fresh summer fruits are most certainly considered nutrient-rich foods. There are many things inside fresh fruits and vegetables that make them highly beneficial. They provide an array of vitamins, potassium and dietary fiber in addition to important phytonutrients that are thought to protect against cancer, heart disease and other diseases associated with aging.

Specifically, fresh peaches, plums and nectarines found in abundant supply throughout the summer, contain the antioxidant, beta carotene, which may protect against cancer, heart disease and other diseases associated with aging.

According to the California Tree Fruit Agreement, an organization representing growers of fresh peaches, plums and nectarines in California, these fruits also have two carotenoids -- lutein and zeaxanthin -- which filter and shield the eye from sunlight, thereby protecting against age-related eye disorders such as macular degeneration and cataracts. Peaches and plums also contain flavonoids, including some of those found in green tea. Current research has shown that flavonoids may protect humans against cancer and heart disease.

You won't get all of this in a carb-free burger.

Another thing to consider when choosing carbohydrates is the Glycemic Index (GI) or Glycemic Load (GL). Low-carb diet proponents often focus heavily on the connection between insulin levels in the blood and how continuous high levels of insulin can contribute to obesity. Because of this theory, low-carb systems often rate foods according to their glycemic index value, which indicates how quickly the carbohydrates in a food affect blood sugar. Meanwhile, glycemic load takes into account a food's glycemic index along with its carbohydrate content in a given serving size, providing an estimate of the quality and quantity of carbohydrate eaten.

Either way you slice it, fruits like peaches, plums and nectarines all have low glycemic index and low glycemic load values. According to the New Glucose Revolution Complete Guide to Glycemic Index Values, fresh peaches on average have a GI of 42, which is considered low, while plums have a GI of 39. They also have a Glycemic Load of about 7, which is also low. As for carbohydrate content, one medium peach or nectarine contains 16 grams of net carbohydrates and two plums contain 19 net carbs. Peaches, plums and nectarines are also low in calories -- 70 for a peach or nectarine and 80 for two plums.

For those who choose a low-carb diet, fresh fruits and vegetables should not be eliminated from every day life. Simply try to select fruits and vegetables that contain low to moderate amounts of carbohydrates, or are low on the GL and GI scales -- like fresh peaches, plums and nectarines.

The carbohydrates found in fruit such as peaches, plums and nectarines are truly quality carbs. These fruits are plentiful during the summer and they are perfect eaten out-of-hand as a simple dessert or snack any time. They also lend themselves well to recipes that focus on fresh, healthy, low-calorie eating. For example, fresh peaches, plums or nectarines can be added to a green salad to add some zing. They can be blended with fat-free, or low-carb yogurt for a great smoothie. Or try them grilled on the barbeque as a side dish to meats or as a luscious and satisfying dessert. The list of ideas is boundless.

For more suggestions and other healthful and easy recipes, please visit www.eatcaliforniafruit.com.

                         Summer Fruit Frittata

With just 8 grams of carbohydrates, 9 grams of fat and 8 grams of
protein, this tasty egg dish will liven up your morning and fits just
about any of the popular new low-carb diet plans. This recipe
incorporates nutritious peaches, plums or nectarines as well as
spinach to provide a host of beneficial phytonutrients.

Ingredients:
------------
1 clove minced garlic
1 small onion, very thinly sliced
1 tablespoon olive oil
6 ounces fresh spinach*
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/8 teaspoon ground nutmeg (optional)
2 large fresh California peaches or nectarines,
  or 3 fresh California plums, pitted and sliced
6 eggs
2 tablespoons water
1 tablespoon finely minced fresh basil leaves
1/4 cup (2 ounces) shredded Muenster cheese

*One 10-ounce package of frozen spinach, thawed, squeezed dry and
 chopped may be substituted for fresh spinach.

Method:
-------
In heavy, ovenproof 10-inch fry pan, saute garlic and onion in
olive oil just until wilted. Add spinach and heat through. Stir in
salt, pepper and nutmeg. Remove from heat.

Arrange fruit slices on top of spinach mixture. In mixing bowl,
beat eggs lightly with water and pour over all. Sprinkle with shredded
cheese. Bake at 325 degrees F for 30 to 45 minutes or until set. Cut
into wedges to serve. Makes 6 servings.

Nutrition information per serving -- PROTEIN: 8 grams; FAT: 9
grams; CARBOHYDRATE: 8 grams; FIBER: 2 grams; SODIUM: 320 milligrams;
CHOLESTEROL: 150 milligrams; CALORIES: 130 calories.

Note: A downloadable version of this release and a high-resolution photograph can be found at www.eatcaliforniafruit.com/05.asp.

MULTIMEDIA AVAILABLE: http://www.businesswire.com/cgi-bin/mmg.cgi?eid=4649142