For the Love of Pasta

 

Submitted by Jane E. Gleason

 

Pasta lovers delight, there is good news.  I love pasta and could easily eat it several times a week.  I was concerned that pasta may not be part of my healthy diet and has been getting a bad rap.  I have worked in Cardiology for over 30 years and usually eat Heart Healthy since coronary artery disease runs high in my family at an early age. Reading up on the glycemic index and controlling glucose level gives a whole new understanding to foods as fuel for you.  Now, don’t give up yet and say “Oh no, not another diet or advice!”I am convinced that taking a look at the glucose index of the foods you are eating can take years off your life and make you feel better while still eating the foods you love.

What is Glycemic Index

In the simplest terms the glycemic index of food is a measure of keeping control of your blood glucose levels by choosing low glycemic carbohydrates.  It also means avoiding the peaks and crashes that wreak havoc on your body and health.  Low Glycemic carbs are the good carbs.

Carbohydrates are your fuel for energy.  Just like pulling up to the gas station for your car, you need and crave these to propel you throughout your day.  You need carbohydrates and particularly the good carbohydrates with lower glycemic index; you will feel fuller and have more energy.

Take a look at some of the foods you do eat.  White bread and bagels have a very high glycemic index and load.   This will give you a rapid sugar high, followed by a crash.   Better to choose the multigrain and breads with more fiber.

My favorite go-to quick source for checking out the glucose levels of certain foods is http://www.glycemicindex.com/

The best carbohydrates (body fuel) are those that are in their natural state as in fresh vegetables, fresh fruit whole grains and unprocessed grains.  These best carbohydrates look closer to their natural state.  Refined and overly processed white breads and baked goods spike glucose blood levels and raise triglycerides, a definite no-no.

Why should I care

·         More Energy

·         Decreased  belly fat

·         Improved control of glucose levels

·         Reduced risk of cardiovascular disease and mortality

·         Reduced risk of diabetes and better control of sugar

·         Eating foods you love, like pasta, and not feeling guilty

·         Weight control

·         Your skin will look better

·         Your peeps will like you better

photo:zoomyummy.com

Best and Worst  Pasta  and Carbohydrate picks, a few examples

High GI   Worst pick	Better pick, lower GI **Watch portion control**	Kid Friendly pick
White noodle macaroni such as those found in the instant macaroni and cheese box.	Whole wheat , hi fiber , hi protein past noodles.  But no more than 1 cup per sitting.	Whole wheat hi protein, hi fiber fettuccini  cooked with EVOO and shredded cheese, your child’s favorite cheese or even better, low fat white cheddar.  Even better if you can add chicken and broccoli.
White gluey  bread such as Wonder bread	Multi grain bread w hi fiber.  Tortilla hi fiber wrap	For Lunch try a wrap w/ turkey and low fat cheese, add diced cucumbers for added crunch.
White rice, instant mashed potatoes	Brown rice or even better wild rice, Quinoa.	Cook the brown rice or wild rice in low sodium chicken broth and add a few diced veggies and or legumes/ beans
Breakfast : Juice	Swap out juice with real fruit.  Read the sugar content.  Best breakfast juice is tomato juice or V8.	Instead of high sugar orange juice, eat the orange.  Clementines are delicious. Serve apple slices with 1 TBSP peanut butter
3:00p.m. energy snack Potato chips, low fiber, low protein crackers.	Almonds with an orange.  No fat yogurt with fruit. Light popcorn. High fiber crackers such as Triscuits w/ low fat cheese.  Hardboiled Egg with only 70 calories gives a longer energy lift	Apple slices with peanut butter. Salsa w/ beans and baked tortilla chips.  Low fat string cheese. Light popcorn such as Smartpop kettle corn
Hi sugar candies such as Skittles	30 gm of dark chocolate covered almonds	Peanut m&ms but no more than 2 ounces.

 Grocery shopping tips

Read the label before you choose.   Pick those pastas & foods that are:

·         High fiber per serving > 4 g per serving and

·         High protein, especially for pasta and breads

·         Pay attention to serving size.   Portion control is what it’s all about

·         Add high fiber vegetables to any meal to obtain your Lower GI rating.

Have fun!!  Experiment!!      Make it family and kid friendly

Introduce a new food at least 10 times in different recipes types, or  on  the plate.   Do not make them eat it, just put it on the plate and say Yummmmm!   For example sweet potato fries  oven baked,  is a good one to get the kids, adults and  family eating whole sweet potatoes.  Introduce the fries 10 times and watch what happens when you introduce the whole sweet potato. 

Add a smidge of spray butter to vegetables for kids when introducing new veggies, or sprinkle lightly with fresh grated cheese.

Need a pick me up..   Go to healthy snacks…..

·         Sliced apple with 1 Tbsp peanut butter

·         Celery slices with peanut butter and dots of raisins, we called them ants on a log

·         Smartpop kettle corn or other Light popcorn

·         Dark Chocolate limit to 1 oz per day

·         Chocolate covered almonds, limit to 2 oz per snack

·         Peanut M&M’s limited to 2 oz. per snack

·         Whole grain Triscuits with low fat cheese

·         Corn Bean Salsa with Baked chips

·         10 almonds and a Clementine orange

·         V8 or tomato juice

·         Carrot slices, cucumber slices  with hummus

·         Hardboiled egg - only 70 calories, will keep you fueled for longer.

FOOD TECHIES… and those who like to gather information
There are numerous websites and sources.  Here are a few that can give you a better understanding

If you are looking to lose weight, control blood sugar, reduce risk of cardiovascular disease, the most comprehensive I’ve read was “The Glycemic Index for Dummies" Raffeto, Meri, which is also available in kindle format.

My favorite internet  source I have found for checking out the glucose levels of certain foods is

http://www.glycemicindex.com/

At the above website,  you will also find  a quick and easy description of what glycemic index and glycemic load is and how you can make small changes that will result in weight loss, more energy and being healthier.

More Low GI information can be found at the following:

http://www.diabetes.org/food-and-fitness/food/planning-meals/snacks/

http://www.doctoroz.com/videos/high-fiber-foods

http://www.livestrong.com/article/292671-low-glycemic-snack-foods/

 Glycemic index and Glycemic loads are all recommended by the American Diabetic Association,  the American Heart association, as well as the well known authors, Dr. Oz and Dr. Andrew Weil.  There are too many organizations and individuals to list here.  No worries, any not mentioned here, feel free to respond and we will add your references as well.

More tomorrow on Recipes with Low Glycemic Index and great taste!...

 photo: foodnetwork.com