Low Glycemic Index
Today I would like to continue our conversation about Low Glycemic Index eating. I will give you list of foods that rank from low to moderate to high on the GI, also I will give some recipes. You may find some slight discrepancy in numbers , comparing this newsletter and some articles, but it is not big deal, the most important to understand the whole idea of LGI eating.
Foods that rank low on the Glycemic Index: ( eat these foods often)
Lentils, kidney beans, chickpeas, fresh apricots, oranges, lima beans, split peas, cherries, peaches, pears, plums, grapefruits, strawberries.
Nonstarchy vegetables such as asparagus, artichoke, beets, broccoli, Brussels sprout, cabbage, carrots, cauliflower, celery, cucumber, eggplant, green and yellow beans, spinach, lettuces, leafy greens (kale, Swiss chard, bock Choy, leak) mushrooms, peppers, tomatoes, zucchini and other summer squash.
Barley, whole wheat pasta and bread, nuts, milk, whole and low fat, yogurt
Foods that rank moderate on Glycemic Index: (eat these foods in moderation)
Sweet potatoes, yams, corn, canned beans, green peas, slow coking oatmeal
Foods that are high on Glycemic Index: ( eat these foods very rarely, avoid them if possible)
Bread ( unless whole grain or whole wheat), cereals ( unless a low carbohydrate brand), crackers and pretzels, popcorn, corn chips, instant rice, instant oatmeal, cookies, cakes, muffins, Danishes and doughnuts, ice cream, jams, potatoes and turnips, honey, sugar, maple syrup, some fruits including dates, raisins, canned fruits in syrup, tropical fruits like kiwi, mango, pineapple, papaya, watermelon.
I actually disagree about tropical fruits, they are high in sugars but they have a lot of enzymes, (bromelain in pineapple, papain in papaya, Vit C in kiwi) , minerals, vitamins and I am pretty sure you can eat them in moderation.
Asparagus Tomato Frittata
Thin asparagus cut in 1” pieces
8 eggs , 3 Tb spoons grated Parmesan cheese
3 Tb spoons milk
salt and freshly grated black pepper
½ cup sun-dried tomatoes oil packed
Steam asparagus, in medium bowl combine the eggs, cheese, milk, add salt and pepper, then add asparagus and tomatoes to the mixture, cook approximately for 20 minutes on a nonstick frying pan.
Per serving: 210 calories, 7 g carbohydrates, 16 g protein, 13 g fat, 2g fiber
Tuna Veggie Toss
2 cups medium pasta shells
2 cups cooked vegetables such as zucchini, mushrooms, peppers, broccoli
1 can tuna in the water drained
fresh parsley ½ t spoon
1 glove garlic
freshly ground black pepper
Cook pasta until el dente
Combine all vegetables, salt pepper, tuna, garlic, olive oil
Drain the pasta and add to the mixture
Per serving: 99 calories, 10 g carbohydrates, 9 g protein, 3 g fat, 2 g fiber
White Bean Salad
1 can of cannellini beans
1 can of diced tomatoes drained
½ cup chopped red onion
½ Tb spoon balsamic vinegar
1 Tb spoon of olive oil
1 ounce crumbled blue cheese
salt and freshly ground black pepper
Combine everything and tosts
Per servinsg: 125i calories, 17gl carbohyadrates, i5g protein, 4cg fat, 5 g fiber
Dr. Natalie, your Low Glycemic Index specialist