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Snagged from hubpages.com. Shows blood glucose levels over time after a meal that is high or low in GI

Life got ultra busy again and I couldn’t log what I was eating for my apparent diet. Saying that I’ve been having better carbs as much I can, but it was a challenge during the Chinese New Year week with so many face-stuffing parties.

So what I did was pay attention to the total GI and GL of my meals. If there was a high GI dish like mashed potatoes, I would pad two spoonfuls of that with half a plate of low-GI veges to lower the GI profile of my meal.

Saying that, I’ve been making better choices on an everyday basis. I asked a friend at the gym who had lost heaps of weight how she changed her chubby genes to show a skinny body and she said, “Make better choices!”  and that’s exactly what I did; I made better choices.

Switching from white rice to brown rice, cutting out potatoes, no bread, ho fun noodles, glutinous rice, or flour-based cakes. I also substituted sugar with honey when necessary, and chose to drink calorie-free freshly brewed Tazo teas instead of lattes at Starbucks.

The verdict? My energy levels were steady and I felt my mood was more stable.

In fact I cheated yesterday, and took a few mouthfuls of some my grandma’s Ho Fun and I kid you not it made me feel so edgy, anxious, moody, and restless. I felt so uneasy that I spent an hour at the bookstore feeding myself positive attitude quotes to overcome the foulness of the carb crash. Why does Malaysian noodles have to taste so good and give you the worst carb crash ever?!

Perhaps I’ll substitute my favorite noodles with their lower-GI cousin the bean thread vermicelli, which is also called glass noodles or Tanghoon. I reckon I’ll be eating low-GI foods predominantly from now on to avoid feeling like fecal matter from the backside of a Saharan mammal. Whether or not it makes me lose weight is secondary because I just feel better after eating low-GI foods.

Mestemacher bread is yummy toasted

Here’s the 7 guidelines of Low GI Eating taken from page 183 of The New Glucose Revolution: The Authoritative Guide to the Glycemic Index – the Dietary Solution for Lifelong Health:-

1. Eat seven or more servings of fruits and vegetables every day.
2. Eat low-GI breads and cereals (I eat Mestemacher breads (see left) and oats for breakfast).
3. Eat more legumes including soybeans, chickpeas and lentils.
4. Eat nuts more regularly.
5. Eat more fish and seafood.
6. Eat lean red meats, poultry and eggs.
7. Eat low-fat dairy products.

Alrighty hope you are making better choices!

According to Wikipedia:-

The glycemic index, glycaemic index, or GI is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release glucose rapidly into the bloodstream have a high GI; carbohydrates that break down more slowly, releasing glucose more gradually into the bloodstream, have a low GI.

The New York Times Bestseller by the World's Leading Authorities on the Glycemic Index

After spending the last three posts sharing the recipes of what I made and ate for my Low-GI experiment, I realized it is impossible to make all my meals at home or lavish at that. The Low-GI diet is just a matter of knowing what to embrace and avoid and I’ll try to introduce some of the concepts to you throughout my experiment this week.

Breakfast 8:00am – 9:00am

I had an Anjou pear with an orange sprinkled with lime juice and cinnamon powder. At first, the sweetness of the fruits seemed counter-intuitive, but the point of my experiment is to eat foods that are published to have a low G.I. effect even if it seemed counter-intuitive. I also made 2 eggs, had 2 slices of flaxseed bread with a bit of rocket and cherry tomatoes, and a few ounces of the leftover bean salad I made the day before.

How I Felt for the Morning

With 5 hours sleep again, I was feeling tired before breakfast. After breakfast though, I felt really energetic. It was as if I had been given an energy drink. Again, I think it may have been the sugar rush from the fruits but the surprising thing was that I didn’t get a sugar crash and my energy levels were good. My heart rate was steady, I didn’t feel sleepy and it kept me full until 1:00pm.

Lunch 1:30pm

For lunch, I just took some of the leftover brown rice from the night before and put 50% vegetables and 50% rice and stir-fried it with a little bit of canola oil. Knowing that brown rice has a medium GI but high GL (Glycemic Load), I made sure I didn’t have too much of it. The effects of carbohydrates on your blood sugar is not only determined by the type of carbohydrate you consume, but the amount as well. That’s what the GL measures and so I had a medium-sized plate of it.

Snack 3:30pm

I kind of faded a little about an hour after lunch and nodded off once. I’m wondering if I should have thrown in some protein into the rice to bring down the GL even more. I wasn’t hungry by this time but I definitely had that moment when I felt the blood left my head and rushed to my stomach. I’ve read that adding some slow-releasing beans will regulate insulin levels so I snacked on 2 spoonfuls of leftover bean salad. I also had a cup of freshly made ginger juice with a teaspoon of Kamahi raw honey and cinnamon. After that snack, I got my energy back without any of the dozing off sugar crash.

Dinner 7:30pm

The snack from 4 hours ago sustained and maintained my energy levels. By dinner time, I had some of the rice I made in the afternoon with half a plate of green vegetables, and some pork bones and lotus root soup. This time my meal had some meat and a lot more vegetables.

Snack 11:00pm

Didn’t feel hungry so there was no need to snack on anything solid. I didn’t get the sluggish feeling from dinner like I did momentarily after lunch, and I think it is because of the added protein and increased fiber in the meal. I had another cup of ginger tea with honey and cinnamon to help with digestion and went to bed right about midnight.

Summary of Day 2

The brown rice meal without protein actually made me nod off. The Fresh Ginger Tea with Kamahi Honey and Cinnamon was really good. It was spicy and I could feel it helped with my digestion…

A few months ago I began reading the New York Times bestseller The New Glucose Revolution: The Authoritative Guide to the Glycemic Index and found some of the concepts surprising. This week I’m logging everything I eat to see whether or not it makes a positive difference to go low-GI!

8:40pm -  Even though I still felt full at dinner time, I knew that skipping dinner would be a bad idea so I made Pla Nung Baan Rai for dindin and got my maid to stir-fry cucumber shoots and broccoli with a little garlic and salt.

THAI COUNTRY-STYLE STEAMED BLACK COD

Ingredients

• 1 medium-sized fillet of Black Cod
• 6 fresh shitake mushrooms, julienned
• 1 small tomato, sliced
• 1 tbsp oil
• 2 tbsp rice wine (sake or huang jiu)
• 1/2 tsp sea salt
• 1/2 tsp white pepper
• 3 tbsp fish sauce
• 3 tbsp lime juice
• 2 stalks lemongrass, sliced into rings
• 3 fresh kaffir lime leaves, sliced finely
• 1/4 cup sliced shallots
• 2 cloves of garlic, chopped finely
• 2 red chillies, cored, seeds removed and sliced (you can use bird chillies if you want the heat)
• 1 tbsp slivered ginger root
• 1/2 a lime, sliced thinly

METHOD

1. Place the cleaned fish on a non-metal heat-proof dish separately.
2. Whisk the liquid ingredients in a bowl evenly and season with salt and white pepper.
3. Pour the liquid mixture onto all other flavoring ingredients, mix well and place on top of fish.
4. Finally, steam the fish at high heat for 15 minutes.
5. Garnish with cilantro and serve hot with steamed brown rice.

Nutritional Value: The cold-water black cod is high in omega-3 fatty acids and the rest of the herbs, spices and vegetables are high in vitamins, minerals and much more. As will fresh whole foods the nutritional value is high.

Taste verdict: It tasted good but it wasn’t hot enough. I used a base recipe from an ethnic Thai cookbook and left the basil out, but I regret not using bird chillies.

Summary of Day 1

All these recommended portions from the many books and internet articles are preposterously generous. I am so stuffed, there’s too much food, I feel like it’s going to shoot out of my ears! Whoever told us to get our 5-a-day (some think you should get 7 portions a day) of fruit and vege is insane and deserves to be locked up in the Priory. Along with the proteins, fats and small amounts of wholegrain carbs, it’s simply too much bulk to stuff into a gut on an everyday basis. I am surprised how the measly amount of bean salad and that dense sandwich kept me full right up till dinner, something that would have been impossible with your regular humongous plate of Asian noodles or white rice with side dishes.

How I’m Feeling Right Now

9:23pm - Earlier on I mentioned I was surviving on 5 hours of sleep. Truth be told, for the whole day I felt really wired. The kind of feeling I get when I’ve had one too many cups of coffee minus the heart palpitations. Maybe it’s the enzymes from the raw foods in the morning, maybe it’s the slow-releasing properties of low-GI foods. I feel exhausted but my body is fully alert. The food fuel has been overextending my body while my brain is telling me it should be resting. Does that make sense? I’ll check in again tomorrow morning…

A few months ago I began reading the New York Times bestseller The New Glucose Revolution: The Authoritative Guide to the Glycemic Index and found some of the concepts surprising. Did you know that Jasmine rice causes a spike in your blood sugar levels faster than sugar itself? This week I’m logging everything I eat to see whether or not it makes a positive difference to go low-GI!

1:30pm – I was quickly fading at about 12:30pm so promptly made two things for lunch. The first was my own version of a Mexican black bean salad a la superfoods-style!

ENSALADA FRIJOLES NEGROS

Makes: 5 servings

Ingredients

• 250 grams boiled black beans (GI 30)
• 1 onion, chopped roughly (GI 0)
• 6 organic cherry tomatoes, sliced (GI 0)
• 4 tablespoons of whole corn kernels (GI 46)
• 1/2 a red bell pepper (GI 0)

Salad Dressing

• A bunch of cilantro leaves, chopped (GI 0)
• 1 tsp N.Z. Kamahi Raw Honey (GI 33)
• 3 tablespoons of Extra Virgin Olive Oil (GI 0)
• Juice of 2 fresh limes
• Salt and pepper to taste (GI 0)

METHOD

Whisk the dressing ingredients in a small bowl using a fork and pour over the salad. Mix well, chill for 30 mins and serve.

Nutritional Value: Black beans are an anti-inflammatory, high protein, fibrous superfood which is a good source of magnesium, phosphorus, thiamin, manganese, molybdenum and anti-oxidant flavonoids.

Taste verdict: Yummy. What I like most about my version is the lower fat content so I don’t feel nauseous when I have more than a few spoonfuls. Beans can be very heavy but my version lifts and doesn’t weigh down which some recipes tend to do especially if they have avocado in there. It has a tangy zest from the lime and there’s a beautiful floral hint from the Kamahi raw honey.

Next up is the main for lunch…

TUNA, ROCKET & CHEESE SANDWICH

For my main meal, I made a Tuna-Rocket Sandwich using toasted Mestemacher Natural Flaxseed Bread, which is a type of German sourbread that uses wholegrain. Like blue cheese, this wheat-free ‘low-GI’ dense-bread is an acquired taste and may not sit well the first few times. Now I simply prefer this to regular bread since I’ve grown to love the nutty taste. This is an extremely healthy bread with no artificial additives, and releases energy in a sustained manner which doesn’t cause my heart rate to jump like white bread.

Ingredients

• 2 slices of Natural Flax Seed Bread, toasted (Low GI)
• A bunch of rocket/arugula leaves (GI 0)
• Shaved padano cheese (GI o)
• 1/3 can of tuna in water
• 2 tablespoons of fat-free unsweetened yogurt (GI 0)
• Sea salt and black pepper to taste (GI 0)

Nutritional value: Super-nutritious tuna is high in protein, and the flaxseed bread is high in omega-3. Good all-around profile.

Taste verdict: The peppery rocket and cheese go beautifully! I love using yogurt as a substitute for mayonnaise because you get that creamy feel without all that fat. Makes me think that the only time mayonnaise should be used is in the form of aioli… when I’m eating Poisson!

3:15pm – Instant energy after lunch and I still feel stuffed and energetic after 3 hours. I hope this is going to last me until 7 or 8pm tonight. Until then!

A few months ago I began reading the New York Times bestseller The New Glucose Revolution: The Authoritative Guide to the Glycemic Index and found some of the concepts surprising. Did you know that Jasmine rice causes a spike in your blood sugar levels faster than sugar itself? This week I’m logging everything I eat to see whether or not it makes a positive difference to go low-GI!

Wednesday, 3rd Feb 2010

8:30am – For breakfast, I made a delicious fruit salad.

STRAWBERRY-ANJOU FRUIT SALAD

Ingredients

• An Anjou Pear – GI 38 (low)
• 6 strawberries – GI 25 (low)
• Juice of 1 lime – GI 0 (none)
• A bunch of chopped mint leaves – GI 0 (none)
• Cinnamon Powder – GI 5 (low)

Nutritional Value: High in fiber, vitamins, antioxidants and other essential minerals.

Taste rating: So yummy it’s worth evangelizing. Why didn’t I do this earlier?

Cinnamon powder is said to be great at regulating blood sugar levels so I used it to offset some of the effects of fructose from the Anjou pear. The acidity in lime juice also helps regulate insulin levels.

10:30am – After consuming the fruit salad, I felt a burst of energy. Initially I thought that it was probably the sugar rush (which will inevitably cause a sugar crash later) but here I am 2 hours later and the crash never came. My energy levels are still high, I don’t feel sleepy even though I’ve only had 5 hours of sleep and my heart rate remained stable throughout. Surprisingly I still feel full. Feeling great so far…

11:30am – Stomach began to growl. Had a handful of mixed nuts which include almonds, brazil, peanuts and cashews (GI 14-22 – low).

12:30pm – Feeling unsettled… don’t feel hungry but a little anxious. I guess it’s lunch time and wait till you see what I’m having for lunch!

Note: I’m also drinking 2 liters of water, taking fish oils and calcium supplements on a daily basis.

A healthy energy bar

Convenient energy usually comes in the form of high GI carbs like breads, rice, noodles, potatoes and junk food in bags. The problem with eating a high GI diet is that it sends your blood sugar levels sky high, forcing your pancreas to create more insulin to fix the glucose surge. According to the doctors who wrote the The New Glucose Revolution, a high GI diet over time could lead to diabetes and other heart diseases.

Here’s a delicious and healthy low-GI bar I created today that you can make at home in no time. A perfect healthy snack to share with your friends and family!

Makes 10 bars | Prep. Time: 10 minutes | Cooking Time: 15-30 minutes

P/S: I’ve used mostly organic ingredients in this recipe but you don’t have to if you’re only interested in the GI/GL factor.

DRY INGREDIENTS

• 120gm Organic Rolled Oats
• 80 gm chopped Almonds
• 50 gm chopped Macadamia nuts
• 50 gms chopped dried Cranberries
• 50 gms chopped dried Apricots
• 2 tsps of wheatgerm

WET INGREDIENTS

• 1/4 tsp of vanilla extract
• 1 large ripe Banana (mashed)
• 6 teaspoons of organic raw honey
  (I used N.Z. Kamahi Raw Honey but you can substitute with Agave Nectar or Fructose Syrup)
• 2 egg whites (emulsifier)
• 2 teaspoons of lecithin granules (emulsifier)
• 3 tbsp of Canola oil
  (Or melted butter, but I didn’t want it to taste buttery as it would overwhelm the taste of the nut oils)
• 1/4 cup of hot water (to melt the lecithin)

METHOD

1. Preheat oven to 180 C (350 F) for 15 minutes.

2. Whisk the hot water and lecithin granules in a bowl with a fork. Once the granules have melted and emulsified, add the eggwhites, mashed banana, honey, vanilla, canola oil and continue whisking for about a minute until even.

3. Baste the tin foil with a bit of butter or cooking oil.

4. Mix all the dry ingredients together evenly, then add the wet ingredients in Step 2. Make sure the mixture is not too dry, and not so wet that it is lumpy. You can control the moisture by adding water by 1/4 cup ratios. If it becomes too wet, just add a bit more oats to dry it out. The dry ingredients need to be thinly coated evenly with the wet mixture.

5. Taste for sweetness. (You can make it sweeter if you want by adding more honey but I like it mildly sweet.)

6. Spread and compress the mixture on a flat baking tin or tray like the picture below. Be sure to make it as even as possible. You can use a spatula but to get the right shape on a baking tray, you’ll need to use your fingers to press and shape it. Think pottery skills!

Spread and compress!

7.Shape it into a square and ensure that the surface is even and packed nicely.

8. Depending on how much of a baked taste you want, you can either bake it for 30 minutes (dark) like the one below, or 15 minutes (light). The darker variety toasts the nuts more so you get more of a baked taste whereas the lighter variety doesn’t cook and release the nut oils as much. Most commercial bars do them light.

8. Remove from oven and let stand for 5 minutes.

9. Cut bars into desired sizes (like the picture below), and let cool for another 15 minutes.

Cut the bars before it completely cools.

10. Voila! It is now ready to eat.

Let it stand on a cooling rack so that most of the moisture goes before you store it. Kept out it can keep for 2 days but kept in a Ziploc in the freezer it technically keeps for much longer.

Disclaimer: The above information is for entertainment purposes only. Not suitable for those with allergies to the above ingredients.