Dec 2, 2010

Low Glycemic Index Foods

During this period of year we all will be at risk of overeating and eating a lot of food that will not make us healthier, it is very difficult to suppress temptations- so much good stuff around!  Beside this, stress of buying right presents for everybody may be overvelming. I would like to remind you about what is going on in your body when you eat too much or eat sugary and starchy foods, also I will give you some healthy and tasty recipes from low glycemic food approach and relaxation technique that will help you to cope with holiday's stress we will discuss in the January newsletter.

When you eat too much of sugary or starchy foods you blood sugar level goes up very rapid and this promotes rapid raise of insulin, insulin will reduce your blood sugar level quickly and you will be hungry again - it will start this vicious cycle where rapid raise of insulin has pro-inflammatory effect on your body. When insulin released so quickly, sugar usually stored as a body fat - you will increase your weight!!!  What is going on in your body when insulin released quickly: it damages the cell plasma membrane which consist of two layers of fats, as a result of this arachidonic acid is produced, it has tendency to produce pro-inflammatory prostaglandins. Arachidonic acid and pro-inflammatory prostaglandins may damage interior of the cell and even nucleus, it leads to production of tiny messengers with inflammatory effect, this is oxidative stress that you hear about very often - invisible low grade inflammation is started!  Prevention of low grade inflammation and associated with it obesity is very important- it is prevention of many debilitating diseases and it is in your hands!

Some of these messengers can damage cells of pancreas and insulin production will be impaired, it leads to development of diabetes, some of them reduce sensitivity cells to insulin and cause increase of body fat.

So, it is not so much fun to eat too much sugary foods when you know what really happens.

I am not going to  say that you should not enjoy having cakes and  cookies, just have these kind of food in moderation and remember to have good source of protein with each meal- organic dairy, fish, meat, ( best organic too), olive oil, coconut oil and a lot of vegetables, mostly low glycemic index foods. (You can find a list of low glycemic foods on the website under Nutritional Information.)

Here are some recipes from "Glycemic Index Cooking made  easy" book:


Minestrone is absolutely delicious and warming winter meal, leave out the bacon if you do not want to use it.

1TB spoon of olive oil

1 large onion

1leek sliced

2 cloves of garlic minced

2 lean slices bacon chopped

2 carrots

1 can of Italian tomatoes (14 ounces)

2 ribs celery

1 bay leaf

6 cups of beef, chicken or vegetable broth

1 can ( 14 ounces) cannellini beans

½ cup of small pasta(whole wheat)

1cup of fresh or frozen peas

1 cup of finely shredded cabbage

Freshly ground black pepper

Basil pesto


Heat the oil in the heavy -based soup saucepan, add garlic, leek and onion, after 5 min add bacon, then carrots, tomatoes, celery and bay leaf, then add broth and simmer for 30 minutes. Stir in pasta, and when pasta is al dente, add beans, peas and cabbage.

Serve with dollop of basil and Parmesan cheese.

It is delicious!

Sicilian Chicken

8 drumsticks

1TB spoon of olive oil

1 onion

2 cloves garlic crashed

1 can (28 ounces ) tomatoes

2/3 cup of kalamata olives ( may be substituted by green olives)

2 TB spoons of tomato paste

8 ounces of any short pasta

10 ounces broccoli cut into small florets

1/3 cup parsley

Grated  peel of ½ lemon

Freshly ground black pepper

Heat the oil in the heavy-base soup  saucepan and add chicken, cook for 3-4 minutes and transfer to the plate, add onion, garlic and cook for 5 minutes, then add chicken, tomatoes, olives and tomato paste and cook for 20 minutes until chicken is done. Cook the pasta and when it is al dente add the broccoli for the last minute. Drain the pasta and add parsley and lemon peel, season with pepper and serve broccoli pasta with chicken.

Bonn Appetite!

Dr. Natalie

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