low Glycemic Snacks - Breakfast and Lunch Idea

I was just reading the other day that unleavened bread has a lower glycemic load then regular bread, because your body takes longer to break down the unleavened bread.

What is unleaved bread?  According to Wikipedia, "The term unleavened bread can also refer to breads which are not prepared with leavening agents." Most Flat breads are unleaved and pita breads are only slightly leavened. 


I like to make my own Pita Chips.  I take a nice wholewheat Pita pocket, and spray it with Butter Flavored PAM... then I shake on some salt and pepper and onion powder... ON BOTH SIDES... then I bake at 350 until completely dry.  Once cooled off, I break apart and put 1 pita per ziplock bag (make sure they are completely cooled, dry and crunchy before putting them in the ziplock so they don't get soggy) 


Now, armed with your own homemade whole grain (and if you're lucky you will find sprouted pita bread) You can dip it in peanut butter, hummus, salsa, egg salad, tuna fish!  No need for bread when you have your stock pile of these tasty crunchy homemade pita chips. 

Low Glycemic Load Sandwich Substitute - LGI Lunch

Yesterday I was inundated with emails asking me for links to lunch recipes and more.  Lunch seems to be a very difficult meal to plan and I understand why... you're usually not at home.  You don't have the supplies you need AND you have to plan ahead.

The new staple in my kitchen is the whole grain, whole wheat tortilla... Check the label and confirm it's really what it says it is.... and enjoy.

According to the www.lowglycemicload.com "If you miss sandwiches made with bread, tortillas are the answer. Their dough is unleavened so your intestinal tract digests them more slowly than bread. They are one of the few wheat or corn flour products you can enjoy without giving yourself a glucose shock. To make a "wrap," just wrap a tortilla around a generous portion of sandwich makings, fold one end so the ingredients don't fall out, and gobble it up. A sandwich made with two slices of bread has a glycemic load of 260, while a wrap made with a wheat flour tortilla has a glycemic load of about 80. The glycemic load of a whole-wheat tortilla is about half that."

AND I proved it yesterday to myself.

Normally, I fall asleep directly after a slice of pizza or a sandwich, last night after a dinner of a grilled chicken cutlet in a whole wheat wrap, I wasn't tired at all 15 minutes later.

So, it's time to ENJOY lunch again!

Grab a whole wheat wrap! and fill it with vegetables and protein!

Egg & Sausage Muffins

Egg And Sausage Muffins

The no excuse breakfast! These faux muffins are worthy of serving to guests.

Ingredients

• 1/4 cup cream (half & half)
• 12 large eggs
• 1 tsp pepper
• 1 tsp salt
• 16 oz pork sausage

Directions

1. Preheat oven to 350 °F (175 °C). Spray muffin tin with cooking spray like Pam (can also use mini bundt muffin pan).
2. Spoon cooked sausage in to the tin, filling 1/2 way.
3. Mix eggs, cream and other additions (optional: cheese, salsa, bacon, onion - be creative) together and spoon on top of the sausage until almost full.
4. Bake for about 20 minutes, until eggs are done and slightly golden.
5. Remove from oven and let sit for a couple minutes. Gently use a spoon to remove the "muffin like" creations.

Low Glycemic Index Breakfast Recipes

Just a quick note... in case you didn't know.  The Glycemic Index is something that has to be physically tested on people.  There is no calculation... or combination of nutritional information that explains how our bodies react to the combinations of simple and complex sugars. 

To the best of my knowledge (which is really a result of research) if you combine ingredients that are low in the glycemic index... then the result would be food or meals that are also low. 

The following are some of my favorite LGI Breakfast Recipes:

Egg And Sausage Muffins

The no excuse breakfast! These faux muffins are worthy of serving to guests.

Ingredients

• 1/4 cup cream (half & half)
• 12 large eggs
• 1 tsp pepper
• 1 tsp salt
• 16 oz pork sausage

Directions

1. Preheat oven to 350 °F (175 °C). Spray muffin tin with cooking spray like Pam (can also use mini bundt muffin pan).
2. Spoon cooked sausage in to the tin, filling 1/2 way.
3. Mix eggs, cream and other additions (optional: cheese, salsa, bacon, onion - be creative) together and spoon on top of the sausage until almost full.
4. Bake for about 20 minutes, until eggs are done and slightly golden.
5. Remove from oven and let sit for a couple minutes. Gently use a spoon to remove the "muffin like" creations.

Banana Nut Bread

Ingredients

1 1/2 cups whole wheat flour
3/4 cup ground flaxseed
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1/2 tsp salt
3 very ripe, medium bananas, mashed
6 tbsp SPLENDA® brown sugar blend
3/4 tbsp lemon juice plus enough skim milk to make 3/4 cup (or use 3/4 cup buttermilk)
4 egg whites
1 tsp vanilla
3/4 cup chopped walnuts

Directions

Preheat oven to 350 degrees. Spray loaf pan with non-stick spray. Measure 1 tbsp lemon juice (freshly squeezed is best) into a measuring cup and pour in skim milk for a total of one cup. Do not stir. Allow to sit for 5 minutes. Alternatively, you can simply use 1 cup of buttermilk if you have this ingredient on hand.

In a large bowl, blend flour, flaxseed, baking powder, baking soda, cinnamon and salt and set aside.

Beat egg whites and sugar. Add bananas and vanilla and beat lightly.

Pour wet ingredients into dry ingredients and combine until well mixed. Add walnuts and stir until combined.

Pour mixture into loaf pan and bake 40 to 50 minutes.

Breakfast Burritos

1 tablespoon canola oil 1/2 small sweet onion, finely chopped

1 red bell pepper, finely chopped

1 small portabella mushroom, diced

4 eggs

1 cup egg substitute

2 tablespoons lowfat milk

Salt and pepper to taste 1/3 cup shredded Mexican blend cheese

Four 10-inch whole-wheat tortillas

Salsa to taste

1 ripe avocado, peeled, pitted, sliced

1. Heat the canola oil in a large nonstick skillet over medium-high heat. Cook the onions and peppers until they begin to soften, about 3 minutes.
2. Add the mushrooms, and cook them until soft, about 5 minutes.
3. Meanwhile, whisk together the eggs, egg substitute, milk, salt, and pepper. Reduce the heat to low, and add the egg mixture to the vegetable mixture, scrambling until cooked through, about 3 minutes.
4. Add the cheese, and stir it into the mixture until melted, about 1 minute.
5. Spread each tortilla with 1/4 of the scrambled eggs, salsa (to taste), and 1/4 of the avocado. Roll up the tortillas burrito-style and serve.

Per serving: Calories 399 (From Fat 462); Glycemic Load 9 (Low); Fat 18g (Saturated 4g); Cholesterol 213mg; Sodium 492mg; Carbohydrate 43g (Dietary Fiber 7g); Protein 23g.

Breakfast: Apple Oat Bran

1. Slice your favorite variety of apple into bite-sized pieces and simmer in three tablespoons of water for five minutes. 
2. Boil one cup of water; add 1/3 cup of oat bran, and cook over medium heat for three minutes. 
3. Add the apples and a teaspoon each of wheat germ and flax seed. 
4. Mix in a tablespoon of sliced almonds 
5. 1/2 teaspoon of brown sugar substitute before serving.

Dessert: Pear Crisp

Spray an 8 x 8 inch baking dish with non-stick cooking spray and set aside.

• 1/4 cup whole wheat flour 
• 2/3 cup rolled oats 
• 1/4 cup of brown sugar substitute
• one tsp. cinnamon 
• 1/4 cup canola oil 

1. Mix above ingredients until the consistency is crumbly. 
2. Combine six cored, peeled, sliced pears with a tablespoon of lemon juice, a teaspoon of powdered ginger, two tablespoons of sugar substitute and a tablespoon of whole wheat flour. 
3. Place the mixture in the baking dish. 
4. Cover the pears with the crumbly topping, and bake at 375° for 40 minutes

Links to Low Glycemic Index List & Great Articles

Getting ready for next week... Next week myself and a few other parents and their kids will be changing our routine to include exercise and personally.... my daughter and I will be eating a low glycemic diet for 8 weeks.

Here are some great references and articles that I've found over the last couple of days.

I'm putting them all here in this one great place so that we can  reference them!

Low GI School Lunch Ideas from LIVESTRONG

Full Database Glycemic Index of Foods




HERE ARE LINKS TO BOTH KIND AND PAPERBACK VERSION OF THIS BOOK

Low Glycemic Index Lunches

Feeling a little peckish? Here are some lunch time tips from lowgihealth.com.au

Just a little planning takes the worry out of preparing lunches in the mornings when time is often already tight. It’s also much cheaper and healthier than buying your lunch each day.

Try these great Low GI Diet Lunchtime suggestions:

•    Homemade soups-vegetable, lentil, split pea, minestrone, or barley, with rye toast or a wholegrain roll.

•    Open sandwiches made with lean meats and fresh vegetables on whole-grain wheat, rye, pumpernickel, or pita bread

•    Veggie burger with lettuce, tomato, onion, and pesto on a wholegrain bun

•    Mixed green salad with grilled chicken and vinaigrette dressing

•    Vegetable quiche, sliced tomatoes and fruit

•    Wholegrain muffin with nut butter and natural yoghurt with fruit

•    Tuna and salad filled wholemeal pita pockets and fresh fruit

•    Boiled egg, mixed vegetable sticks with hommous

•    Baked beans with wholegrain toast and avocado

•    Sushi

•    Falafel in pita bread with salad vegetables

•    Salads made with beans and nuts

•    Warm chicken salad with lots of salad vegetables



Foods to Avoid:

•    White bread or wholemeal sandwiches and rolls

•    Fat laden, pies, pasties, sausage rolls

•    Hot chips

•    Sugary snacks

•    Sugar laden pastries, buns, donuts, cakes

•    Mayonnaise and high-fat dressings

•    Full-fat yoghurts and desserts

Science behind low glycemic diet: All calories are not equal

The following is an excerpt of an article published by Science Daily on 6/26/2012:

A new study published June 26 in the Journal of American Medical Association challenges the notion that "a calorie is a calorie." The study, led by Cara Ebbeling, PhD, associate director and David Ludwig, MD, director of the New Balance Foundation Obesity Prevention Center Boston Children's Hospital, finds diets that reduce the surge in blood sugar after a meal--either low-glycemic index or very-low carbohydrate-may be preferable to a low-fat diet for those trying to achieve lasting weight loss. Furthermore, the study finds that the low-glycemic index diet had similar metabolic benefits to the very low-carb diet without negative effects of stress and inflammation as seen by participants consuming the very low-carb diet.

Interesting, right?

So, what Dr. Cara Ebbeling is saying is that counting calories, fat and carbs is not the best way to lose weight and expect to maintain weight loss. 

Traditional diets like Jenny Craig and Weight Watchers ARE effective.   Both of these diets are all about portion control.  They are effective because they offer their customers an easy way to monitor their portion control... and both are very clear... that they are life style changes.   So whether you are purchasing food from Jenny Craig or counting points with Weight Watchers, you need to know... that once you lose the 20 - 40 or even 100 pounds... you will need to continue to either count the points or purchase the food to keep it off... because out in the wild...  you will gain the weight back.

 According the the article in Science Daily, "After weight loss, the rate at which people burn calories (known as energy expenditure) decreases, reflecting slower metabolism. Lower energy expenditure adds to the difficulty of weight maintenance and helps explain why people tend to re-gain lost weight.

I didn't know that.  SO............

That's why the weight always seems to come back ... and come back double...

Here's the rest of the article... it's really very interesting:

The study suggests that a low-glycemic load diet is more effective than conventional approaches at burning calories (and keeping energy expenditure) at a higher rate after weight loss. "We've found that, contrary to nutritional dogma, all calories are not created equal," says Ludwig, also director of the Optimal Weight for Life Clinic at Boston Children's Hospital. "Total calories burned plummeted by 300 calories on the low fat diet compared to the low carbohydrate diet, which would equal the number of calories typically burned in an hour of moderate-intensity physical activity," he says.
Each of the study's 21 adult participants (ages 18-40) first had to lose 10 to 15 percent of their body weight, and after weight stabilization, completed all three of the following diets in random order, each for four weeks at a time. The randomized crossover design allowed for rigorous observation of how each diet affected all participants, regardless of the order in which they were consumed:

• A low-fat diet,which reduces dietary fat and emphasizes whole grain products and a variety of fruits and vegetables, composed of 60 percent of daily calories from carbohydrates, 20 percent from fat and 20 percent from protein.
• A low-glycemic index diet made up of minimally processed grains, vegetables, healthy fats, legumes and fruits, with 40 percent of daily calories from carbohydrates, 40 percent from fat and 20 percent from protein. Low glycemic index carbohydrates digest slowly, helping to keep blood sugar and hormones stable after the meal.
• A low-carbohydrate diet, modeled after the Atkins diet, composed of 10 percent of daily calories from carbohydrates, 60 percent from fat and 30 percent from protein.

The study used state-of-the-art methods, such as stable isotopes to measure participants' total energy expenditure, as they followed each diet.
Each of the three diets fell within the normal healthy range of 10 to 35 percent of daily calories from protein. The very low-carbohydrate diet produced the greatest improvements in metabolism, but with an important caveat: This diet increased participants' cortisol levels, which can lead to insulin resistance and cardiovascular disease. The very low carbohydrate diet also raised C-reactive protein levels, which may also increase risk of cardiovascular disease.
Though a low-fat diet is traditionally recommended by the U.S. Government and Heart Association, it caused the greatest decrease in energy expenditure, an unhealthy lipid pattern and insulin resistance.
"In addition to the benefits noted in this study, we believe that low-glycemic-index diets are easier to stick to on a day-to-day basis, compared to low-carb and low-fat diets, which many people find limiting," says Ebbeling. "Unlike low-fat and very- low carbohydrate diets, a low-glycemic-index diet doesn't eliminate entire classes of food, likely making it easier to follow and more sustainable."

Low Glycemic Breakfast

According to an article published in Science Daily "Eating foods at breakfast that have a low glycemic index may help prevent a spike in blood sugar throughout the morning and after the next meal of the day".  That's good news and not necessarily new news... since we have always been told that breakfast is the most important meal of the day.  


Although we all know that breakfast is important, many people don't realize that the type of food you eat for breakfast is also important.  While cereal may satisfy that early morning hunger there's a good possibility the type of cereal you are eating is actually having an adverse affect on your energy level and hunger later in the day.


Here's my first recipe ever... to start your morning the Low Glycemic Way!

Egg Salad Sandwich
1 hard boiled egg 

1 tablespoon of mayonnaise

1 slice of Trader Joes Low Carbohydrate Pecan Spice Bread.

1 glass of unsweetened Orange Juice.

The egg and the mayonnaise don't have a glycemic index and the low carb bread toasted and unbuttered is a perfect surface for the yummy egg salad.