Ask the dietitian: Carob is healthy chocolate substitute

 Soy Milk Powder Q: Please tell me about carob. I know it’s a chocolate substitute, and I love carob-covered almonds, cashews, etc. Secondly, what can you tell me about whey?— Ev, Ames, IowaA: The carob tree is a member of the legume (pea) family, which comes from the Mediterranean region. There are two products derived from its fruit: carob bean gum and carob powder. Carob bean gum is made from the beans encased in the pod and is used in food manufacturing for its gelling and binding properties. Carob powder, noted for its similarity to cocoa powder, is made by drying, roasting and grinding the carob pod after the beans have been removed. The color and flavor of carob vary according to the roasting process. The longer carob is roasted, the darker its color and blander its flavor. Solid carob, carob chips and carob syrup are made from carob powder.Over the years, carob has been labeled the “healthy alternative” to chocolate. Carob is free of caffeine and contains a rich source of tannins, components thought to have positive gastrointestinal effects, making them useful for treating diarrhea in both children and adults. Carob powder also is considered an excellent source of calcium, potassium and riboflavin. In addition, one cup of carob powder contains only 228 calories, a half-gram of fat, five grams of protein and 41 grams of dietary fiber!To substitute carob powder for cocoa, replace one part cocoa with 1 1/2 to two parts of carob. Keep in mind that although carob is naturally sweet, it usually is not as flavorful as chocolate and is best used in recipes that contain other strongly flavored ingredients. Try substituting carob chips for chocolate chips in cookie and muffin recipes, or enjoy hot beverages made from carob powder as a substitute for coffee.What about whey?Whey is a type of protein found in milk. It is separated during the processing of cheese. Touted for its high biologic value, whey contains all eight essential amino acids, seven non-essential amino acids, branched-chain amino acids and a few conditionally essential amino acids — more than milk, soy or casein alone, and virtually equal to that of an egg.Most athletes and fitness buffs need 1.4 to 1.8 grams per kilogram of body weight of protein per day, an amount easily obtained through a typical diet. When protein intake exceeds two grams per kilogram of body weight, the protein is more likely used to produce energy, not muscle mass. Too much protein can even lead to dehydration.However, eating less of the usual protein sources — meat and cheese — and supplementing with sources of whey may aid athletic performance. Research studies show that whey actually may enhance muscle strength, increase antioxidant activity and decrease muscle fatigue.Athletes participating in competitive sports such as wrestling, gymnastics and body-building may find whey protein more beneficial for maintaining a lean physique along with intense muscular strength. Those participating in fast-paced endurance sports may find whey protein helps decrease muscle fatigue.For more information, contact a Quad-City area Hy-Vee registered dietitian. This information is not intended as medical advice. Please consult a medical professional for individual advice.