A guide to understanding and cooking with tomatoes.

I say "tom-ay-to," you say "tom-ah-to," but what really matters is how many you eat. No matter how you slice it, tomatoes are terrific for your blood sugar. These juicy fruits are incredibly low in calories (just 22 per tomato) and carbs (less than five grams each). What's more, they're rich in vitamin C, which helps protect the body from blood sugar damage, and lycopene, a member of the carotenoid family along with beta-carotene.

• A recent study found that men who ate tomatoes and tomato products such as tomato sauce and tomato paste at least twice a week lowered their risk of prostate cancer by 24 to 36 percent.
• Studies also suggest that eating tomatoes may reduce your risk of osteoporosis and asthma, and may improve circulation and reduce inflammation.
• Lycopene may have special power against diabetes. Recent research looked at 1,665 men and women with and without diabetes and found that those with impaired glucose tolerance (essentially, prediabetes) had blood levels of lycopene that were six percent lower than those of healthy people. Levels averaged 17 percent lower in people with newly diagnosed diabetes. Two other studies found similar connections.

• Store tomatoes on the counter; never keep them in the fridge. It ruins the texture and flavour.
• Serve tomatoes raw, and you get the full vitamin C punch (heat destroys the vitamin); serve them cooked with a little oil, and you get the maximum lycopene dose (the oil helps the body absorb lycopene).
• Canned tomatoes, tomato sauce and tomato paste all count, too.
• Ketchup isn't a good choice since it contains sugar, and while tomato juice is rich in lycopene, it's loaded with salt.

• Include tomato wedges or grape tomatoes in green and pasta salads.
• Add tomato slices to your sandwiches.
• Whip up fresh tomato salsa using any recipe.
• Marinate peeled tomatoes in a mixture of olive oil, lemon juice, minced garlic, salt, pepper and oregano and serve as an appetizer or side dish.
• Serve sliced tomatoes with low-fat mozzarella, balsamic vinegar and olive oil as a snack or appetizer.
• Make a tomato pizza on a whole wheat pita. Brush the pita with olive oil and top with sliced tomatoes and onions. Sprinkle with basil and grated Parmesan cheese and bake.
• Come summertime, enjoy refreshing gazpacho.

Keep this guide in mind and take advantage of the health benefits associated with tomatoes by adding them to your diet.

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