Orac value of different foods allowed in the Beta HCG diet

Orac value of different foods allowed in the Beta HCG diet

ORAC Values are the most common standard of measuring the antioxidant capacity of fruits and vegetables. ORAC stands for Oxygen Radical Absorbency Capacity. This standard has been adopted by the US Department of Agriculture, and has come to be accepted as some kind of "official" standard.

ORAC values measure the time an antioxidant takes to react to free radicals, as well as the amount of antioxidants in the specific food. It combines these elements into one measurement.

Foods with a higher ORAC value, in general, have a greater antioxidant potential than those with low values. The foods that tend to rank the highest in ORAC values are fruits with bright pigmentation: berries, red grapes, cherries and apples are some examples.

Based on scientific evidence, daily antioxidant intake should increase to 3,000 to 5,000 ORAC units per day to reach a significant antioxidant capacity in blood plasma and other tissues. According to the U. S. Department of Agriculture (USDA), current intake is about 1,200 units per day.


One can still obtain the 3000-5000 ORAC recommended on this diet, if you include herbs in your seasoning, and combine your foods for maximum effect. One can also drink herbal tea.

Tea has a high ORAC score: USDA researchers, using a test tube measure called ORAC, found that an 8-ounce serving of black or green tea is more effective in neutralizing free radicals than individual servings of more than 33 commonly consumed fruits and vegetables.


Orac values per 100 grams or 3.5 ounces

Strawberry 1540

Apple 218

Grapefruit 483

Orange 750




Spinach, raw 1260

Spinach, steamed 909

Onion, yellow sauteed 1220

Onion, raw 1034

Celery 552

Tomato red, ripe 406

Asparagus 2252

Red Cabbage 2496

Cabbage raw 508

Romaine Lettuce 1017

Beet greens 1946

Radish 1750

Fennel bulb 307

cucumber with peel 232

cucumber without peel 140



Tea brewed prepared with tap water 1128



100 grams of other foods for comparison

blueberries 6552
raspberries 4882
Zucchini 176


values from oracvalues.com or consult the USDA nutritiondata website



The Seven Super Spices (so christened by spice manufacturer McCormick) include cinnamon, ginger, oregano, red pepper (including chile powder, crushed red pepper flakes and paprika), rosemary, thyme and yellow curry. Even better, all of these are easy to implement into your regular eating habits: Try cinnamon on your breakfast cereal, oregano and red pepper on lunchtime soup or pizza, and rosemary makes dinnertime mashed or roasted potatoes that much better. Or you can start from scratch and follow one of the recipes provided here. See our ORAC comparison chart below, then check out each spice’s page for more information and recipes.


Spice Serving Size ORAC Units
Cinnamon 1 tsp 6956
Ginger 1 tsp 519
Oregano 1 tsp 3602
Red Chile Pepper1 tsp 376-615
Rosemary 1 tsp 364
Thyme 1 tsp 407
Yellow Curry 1 tsp 970

6 Meatless Beta HCG diet recipes

In countries where cottage cheese made from skimmed milk is available 100 grams may occasionally be used instead of the meat, but no other cheeses are allowed.

Cottage cheese is often eaten straight where it is like the curds of the nursery rhyme food "curds and whey".

100 grams of cottage cheese contains 72 calories.

Some people following the diet may want to substitute this for various reasons:
1. Convenience... does not need to be cooked
2. You are tired of eating meat
3. You need food high in Calcium

Tomatoes and cottage cheese

This makes a great side dish or snack.

Cherry tomatoes or 1 tomato, cut into quarters
1 Cup cottage cheese
Salt and pepper to taste

In a bowl, add cottage cheese and tomatoes. Season with salt and pepper. Serve.


Radishes and cottage cheese

Trim the ends off of the radishes and peel a band of radish-skin from around the middle of the radish. Steam the radishes in a covered microwave safe container for 8 minutes, or until fork tender. Add to a bowl of 100 g of cottage cheese. Season with salt and pepper. Can also use paprika, garlic powder, onion powder to taste.


Strawberry Cottage Cheese


100 grams low fat or part-skim small curd cottage cheese
1/2 cup sliced strawberries
1-2 packets Splenda

Blend well. Use a blender, or mix with spoon. Serve immediately or soon after making.


Cottage Cheese with Baked Apple

1 medium apple(s)
1/4 teaspoon cinnamon, ground
1 dash(es) nutmeg, ground
100 grams cottage cheese, low-fat, no-salt-added

Preparation

1. Remove the seeds from the center of the apple with a paring knife. Cut through the skin, all the way around the apple, about an inch from the bottom. (This prevents the skin from shrinking) Place the apple in microwave safe dish

2.Inside core of apple, dust with cinnamon and nutmeg.

3. Microwave on high for 3-5 minutes, until apple is thoroughly cooked.

4. Spoon cottage cheese into the center to complete filling the opening. Enjoy.


Broiled Cinnamon Grapefruit and Cottage Cheese

1/2 grapefruit topped with cinnamon and broiled for 3 minutes
100 grams cottage cheese

If you put the cottage cheese on top while it is warm, you will get a melted, cheesy effect.


Applesauce and cottage cheese with Cinnamon

1 serving cottage cheese
enough applesauce to cover (1 cup of applesause is 100 calories, about 1 medium apple)
cinnamon to taste

Preparation:

Simply put a serving of cottage cheese in a small bowl and smooth it out evenly. Cover with a cup of applesauce. Sprinkle with cinnamon.


You can also eat apple chips with cottage cheese. Look carefully at the serving size and limit how many you eat to 80-100 calories, approx the same as a medium apple.