Tasty Low Glycemic Recipes

By Maury M. Breecher, PhD, MPH

Read what scientists have to say about the low glycemic index lifestyle:

“Low GI and low GL diets are independently associated with a reduced risk of certain chronic diseases. In diabetes and heart disease, the protection is comparable with that seen for whole grain and high fiber intakes.” – Barclay, AW, et al., American Journal of Clinical Nutrition. 2008 March;87(3):627-637.

So, how important is fiber?

It is quite important. The recipes I recommend are generally high in fiber. However the health promoting effects of these recipes cannot be ascribed simply to fiber – it’s the low glycemic effect that is just as important.

For instance, Dutch scientists, after a study of low glycemic foods in their country, concluded: “In this population, a low-GI diet … low in potatoes and cereals, is associated with improved insulin sensitivity and lipid metabolism and reduced chronic inflammation” – Du H, van der A DL et al., American Journal of Clinical Nutrition. 2008 March 87(3)655-61. This is especially important to people with diabetes or who are pre-diabetic because insulin resistance and high lipids generally walk hand-in-hand with Type 2 diabetes.

“The best evidence of the clinical usefulness of GI is available in diabetic patients in whom low-GI foods have consistently shown beneficial effects on blood glucose control in both the short-term and the long-term,” wrote world famous Italian researchers at the Frederico II University, Naples.

“In these patients, low-GI foods are suitable as short-term and long-term” – Riccardi, G., Rivellese AA, & Glacco R. American Journal of Clinical Nutrition. 2008 Jan;87(1):269S-274S

Even if you don’t have diabetes, you may have a health problem if you carry too many pounds. Low glycemic foods help in weight reduction, according to scientists at the University of Sydney. They did what is known as a “meta-analysis” – a study of other studies, in this case, six randomized controlled trials that compared a low GI diet to other diets including high GI diets.

They concluded: Lowering the glycemic load of the diet appears to be an effective method of promoting weight loss and improving lipid profiles and can be simply incorporated into a person’s lifestyle”—Thomas EE, Elliott EJ, & Baur L., Cochrane Database System Reviews 2007 July 18;(3):CD005105.

Copyright © 2008

This column can be reprinted without changes only if the source is acknowledged as http://www.lowglycemicrecipes.net/

Even “sugar-free” products contain carbohydrates that can raise blood sugar rapidly. The effect on one’s blood glucose levels depends on the amount of carbohydrate eaten and the GI of the carbohydrate portion of the food. Foods that usually have a high GI (a GI above 70) include ‘instant” white rice, and bread, cookies, cakes, or other pastries made of white or even whole-wheat flour.

Medium GI foods (GI ranks of 56-59) include pita bread, boiled potatoes, couscous, ice cream (yes, ice cream), basmati rice, and high-fibre muffins.

Foods with a low GI (55 and below) are legumes of all types including peas, beans, and lentils and whole fruits (except for dates and watermelon), bran and oat cereals, multigrain breads, milk and milk products, especially skim or low-fat milk, and most vegetables including sweet potatoes and corn.

Fresh fruits such as apples, nectarines and pears are the best sweet treats for people with diabetes because their lower GI and high-fiber content slows digestion, thus inhibiting blood sugar rises.

Fruit is nature’s candy.  It tastes sweet, satisfies your sweet tooth, and is full of important nutrients and antioxidants. Most fruit is low-glycemic.

Usually you should choose the more common fruits for snacks, such as apples, bananas, pears, but you can also shop for more exotic fare such as pomegranates and papayas. When eating fruit, savor the natural sweetness, texture, and juiciness, but don’t gorge. One serving can be handled by most people whereas two servings can send blood sugars soaring.

If you stick to low-glycemic daily menus, you’ll find your need for high-sugar, high-fat snacks will be eliminated. Your cravings will diminish. That’s why we again recommend that you subscribe, as soon as it becomes available, to our weekly recipe service.

Access to our Premium recipe section will reinforce your determination to live a more healthful life, and help prevent taste fatigue. You will be able to mix and match and substitute your favorite foods and create your own daily and weekly menues.  Check out our premium recipes here.

The recipes provided here are low-cost, easy-to-prepare, and easy to incorporate you’re your busy lifestyle. Young or old, family members will find these recipes tasty and satisfying.  They are nutritionally balanced and bursting with nutrients and the energy of life itself.

This program features low-GI foods which, if followed most of the time, will help you keep your blood glucose levels well controlled, help prevent acne, and also help you lose weight. The menus in the Low-GlycemicRecipes.net program contain foods that are generally portion controlled — low-or moderate-calorie foods which consequently are superb in promoting healthy weight-control. If you are overweight you may shed a few pounds, however this is not a diet; it is a low glycemic lifestyle program easily incorporated into a delightful and rewarding way of living.

If you stick to these daily menus you’ll find your need for high-sugar, high-fat snacks will be eliminated. Your cravings will diminish. That’s why it is recommended that you subscribe, as soon as it becomes available, to this weekly recipe service.

Access to our 160+ tasty low glycemic recipes will reinforce your determination to live a more healthful life and help you prevent taste fatigue. Once you access our premium site, you will be able to mix and match and substitute foods to plan your own menus.

This column can be reprinted without changes only if the source is acknowledged as http://www.lowglycemicrecipes.net/

Carbohydrates are the components of food that are broken down in the body and converted in the bloodstream to the pure form of sugar known as glucose within 15 minutes to two hours after ingestion. Depending on what and how much carbohydrate you ingest, your blood glucose levels change accordingly.High blood glucose levels over time are destructive to the organs and cells of the body. On the other hand, foods with a low GI are digested more slowly so your blood glucose levels rise gradually. That’s healthier for your body.

Even foods labeled “sugar-free” contain carbohydrates that may cause your blood sugars to spike. It all depends on the total amount of carbohydrate ingested and on the glycemic index of the food.

The “Glycemic Index” is how a food, or combination of foods, acts to increase glucose in your blood. Pure sugar has a rating of 100. Foods with GIs above 70, those once called “simple sugars,” raise blood glucose more rapidly than foods with lower GI ratings. I have more information about the Glycemic Index on this website.