SUGAR BUSTERS FOOD INFORMATION BOARD

[Debelli]

naThis is the SUGAR BUSTERS FOOD INFORMATION BOARD"and this board is dedicated to FOOD!!! :D

Whether it's a food product you'd like to recommend, a website that's related to SB legal foods, or low glycemic cooking tips - this is the board you want to post it on!

Please check out our other NEW BOARDS listed below, just click on the link and it will take you to the board:

TIPS & TOOLS BOARD:


http://www.3fatchicks.com/ubb//Forum55/HTML/000054.html


and our

RECOMMENDED READING BOARD:

http://www.3fatchicks.com/ubb//Forum55/HTML/000053.html


[This message has been edited by Debelli (edited 11-04-2000).]

[Debelli]

On SB, you are allowed to have chocolate, in MODERATION, of course. Below is the site for CHOCOLOVE. If you can't find it locally, you can order it from their site.


http://www.chocolove.com/chocolove.html

LINDT and DROSTE also make high cocoa content chocolate bars.

UPDATE 1/4/01:

Also found this great site that has some unbelievable chocolates! Look around, you'll find a lot of SB legal bars!

http://www.chocosphere.com/


Try not to exceed a 1/2 ounce per day and don't exceed 1.5 ounces per week. :D



[This message has been edited by Debelli (edited 01-04-2001).]

[Debelli]

This is a WONDERFUL SITE!

This is THE COOK'S THESAURUS


The Cook's Thesaurus is a cooking encyclopedia that covers thousands of ingredients and kitchen tools. Entries include pictures, descriptions, synonyms, pronunciations, and suggested substitutions.

To get to the site, just click on the link below:


http://www.foodsubs.com/

[Debelli]

This was posted on the regular weekly board back in July 2000. It's a excerpt from MICHAEL MONTIGNAC'S BOOK, EAT YOURSELF THIN & is about PASTA:

First, you must know that real pasta is inevitably made with durum wheat, while bread is made with tender wheat. The difference is that durum what has more protein and fiber (even if the flour is refined), which lowers it's glycemic index. Next you must know that certain pasta (esp. spaghetti) is extruded. The process causes a protective film to develop around the pasta that considerably limited the gelatinization of starches during cooking but on the condition that the cooking time be as short as possible (al dente), meaning five to six minutes maximum.

Summarizing, white extruded pasta, has a low GI index of 50 for an average cooking time (8-12minutes). If it is cooked longer (12-16 minutes_, the GI index will go up to 55. On the other hand, if it is cooked for a s shorter period of time (5-6 minuets) the GI will go down to 45.

Finally, chilling pasta lowers it's GI even more (a phenomenon of retrogradation). This is why extruded spaghetti made from durum semolina and cooked al dente has a GI of 40 if eaten cold, like in a salad. But clearly, if the pasta is WHOLE GRAIN, the GI is 5 point less. The finer the pasta, (and industrially made) is the greater the chances of it being extruded. Generally egg noodles, macaroni, lasagna, tagliatelle and ravioli all have high GI's.

On the other hand, you can consume the famous Chinese vermicelli, made from soy flour(mungo beans) which we know to naturally have a very low GI. Since it is also extruded and only cooked for a few instants, it is the champion of pastas having a very low GI, (no numbers were given on these).

[Debelli]

Here's some useful information on how to substitute WHOLE WHEAT FLOUR

How to substitute whole wheat in your favorite recipes.

Whole-wheat flour usually can be substituted for part or all of the all-purpose flour in most recipes. When completely substituting whole-wheat for white, use 7/8 cup whole-wheat for one cup of white flour.

Whole wheat is heavier than white flour and needs more leavening.

In yeast breads, use more yeast and/or let it rise longer

In baking powder leavened products, increase baking powder by 1 tsp for every 3 cups whole wheat flour.

Recipes using baking soda need not be adjusted.

A bread recipe using WW flour may take 1 or 2 cups less flour. This is because whole wheat flour absorbs more moisture than white flour.


In baked products using eggs, separate the eggs and beat whites until stiff. Then fold in just before baking. For extra lightness, an extra separated egg may be added. Good for waffles and especially cakes.


For more great information on WHEAT, go to the link below (the above came from this link):

WHEAT 101

http://ldsweb.org/rs_art/wheat101.html



[This message has been edited by Debelli (edited 12-05-2000).]

[Debelli]

Here's a great site! This company, AMERICAN SPICE has hundreds of items - but take a look at their unbelievable array of FLAVORINGS!!! You've never seen so many flavors! They have 64!!!

http://www.americanspice.com/catalog/list/oils.html

Make sure to check out the other areas, like the dried produce!!!!

[Debelli]

Here's an interesting Friday Fact that was posted back in July about SALT


Commercial refined salt is not only stripped of all it's minerals besides sodium and chloride, but it also is heated at such high temperatures that the chemical structure of salt changes. In addition, it is chemically cleaned and bleached and treated with anticaking agents, which prevent salt from mixing with water in the salt container. Unfortunately, the anitcaking agents perform the same function in the human body, so refined salt does not dissolve and combine with the water and fluids present in your system. Instead, it build up in the body and leaves deposits in organs and tissue, causing sever health problems.

Two of the most common anticaking agents used in the mass production of salt are sources of aluminum, a toxic metal that has been implicated in the development of Alzheimer's disease. To make matters worse, the aluminum used in salt production leaves a bitter taste in salt, so manufacturers usually add sugar in the form of dextrose to hide the taste of the aluminum.

[Debelli]

If you want a really good treat try to find if a store in your area carries the CARBOLITE SOFT SERVE ICE CREAM-my favorite is the vanilla!

Their toll-free number in the US is:

1-800-524-4473

[Debelli]

For those of you who want to use FRUCTOSE in your baking/cooking, here is some useful information:


Fructose (Natural Sweetener)

This product is sweeter than sugar. A little goes a very long way. There is no bitter after taste.

Diabetics should consult their physican before taking this product. This product cannot be used to counter-act an insulin reaction.

Ingredients: 100% pure crystalline fructose.

How to use Fructose:

The general rule of thumb is always 1/3 the amount of regualr sugar. For instance...

1 TBLS. sugar - use 2 tsp. fructose
1/4 CUP sugar - use 3 TBLS. fructose
1/2 CUP sugar - use 5 TBLS. fructose
3/4 CUP sugar - use 1/2 CUP fructose
1 CUP sugar - use 2/3 CUP fructose
1 1/2 CUPS sugar - use 1 CUP fructose
2 CUPS sugar - use 1 1/3 CUPS fructose
3 CUPS sugar - use 2 CUPS fructose

* when baking with fructose reduce your oven temperature 25'F. Baking time may increase 5-10 minutes.

[Debelli]

Here's a couple sites that answer questions about FRUCTOSE



http://www.thenutritionreporter.com/fructose_dangers.html


http://www.smartbasics.com/glossary/3glyc.indx.dec93.htm

The information below came from sugars.com:

Fructose—a nonsucrose "sugar" which occurs naturally in most plants and fruits, and in honey. It is produced commercially from corn, and is available in crystal and powdered forms. It is a close relative of the liquid sweetener, high fructose corn syrup (HFCS). Fructose is the sweetest of all natural sugars, up to 1.7 times as sweet as sucrose. Also called "levulose" and "fruit sugar." It is used as a sweetener, especially in dietetic foods, because gram-for-gram, it imparts more sweetness than any other natural sweetener. Fructose also has valuable humectant properties.




[This message has been edited by Debelli (edited 12-04-2000).]

[Debelli]

This site has an interesting (and long) article about PROTEIN BARSand the glycerine that is contained in them.

I have had a few of these bars in the past few months, so I found it an interesting (but long) read. Just click on the link below and it will take you to the article:

http://www.getbig.com/articles/nutritionbars.htm


Just in case they remove the link for any reason, I'm posting it in it's entirety here:


Nutrition Supplement Bars
by Alan Sugarman

PART ONE: GLYCERINE, THE COMPROMISE FOR LOW CARBOHYDRATE.
Nutrition Bars. Are they really good for you? What are you really getting? In this article, we will focus on the multitude of nutritional supplement bars out there, specifically we will look at the recent trend of high protein, low carbohydrate bars being launched by many of the major companies in the supplement world. Here, we will discuss one of the most popular ways in which people are attempting to get their protein, from bars.

Let me be blunt, bars are always a nutritional compromise. Why? It is nearly impossible (and no one has really done it yet so maybe it is impossible) to create a supplement bar that is high in good quality protein sources while also containing few carbohydrates while being low fat. Certainly consumers should not equate a nutrition supplement bar to a meal replacement powder. A good MRP will be far better nutritionally than supplement bar. For example, take a look at a 3 Musketeers. It has approximately 8g of fat. Think that is a lot? It is a candy bar right? Well many of the supplement bars out there that are high in protein and low in carbohydrates also contain nearly, if not as much, fat as some candy bars. Granted most candy bars have more carbs, simple sugars, and less protein but are nutrition bars really low in carbs. How do manufacturers get their bars to be low in carbs?

When attempting to make a high protein bar it is necessary to incorporate something that will keep the bars soft and pliable (read chewable) so they do not become a protein brick necesitating a trip to the local dentist. Glycerine is something companies seem to be using quite a bit. Glycerine and glycerol are one in the same and represent the chemical backbone to which one, two, or three fatty acid side chains are attached to create what we commonly know as fat. Glycerine is generally used to make a bar stay soft, in the face of ever increasing amounts of protein, by trapping water within the bar. The government (FDA) clearly states in the Code of Federal Regulations that glycerine is to be listed as a carbohydrate by "difference". The government does this in order to classify glycerine under one of the three macronutrient categories, fat, carb, or protein.

Glycerine is not fat since it has no fatty acids. Glycerine is not a protein since it has no amine group (nitrogen containing portion). The only category left is carbohydrates. Look at the label of your favorite high protein low carb bar. Most of them will not be listing glycerine as a carbohydrate. If a company does not list it as a macronutrient then how can a consumer keep track of how much glycerine they are actually getting. Well first we must ask about the fate of glycerine metabolically. Hopefully they are counting the 4.32 calories/g within the total calories stated on the label.

Ok biochemistry fans, this part is for you. As for the rest of you, please just grin and bear it as this will provide you with the basics of glycerine metabolism. Don't worry it will be over soon. Glycerine can normally come from food sources (via tri-acyl-glycerol a.k.a. fat, phosphosglycerides, glyceryl esters, and other miscilaneous sources), supplements (bars, beverages, or plain straight glycerine) and of course endogenously from the fat liberated from your own personal storage (lucky you). The fate of glycerine once it enters the body is highly variable depending mostly on energy storage status at the time of consumption. Energy storage status is basically how well fed your body is at any given point and time. This does not mean that obese people are always in a high-energy balance. What this does mean is that if you have been eating regularly, or overstuffed your face at Thanksgiving, you are probably in balanced or positive energy balance. The metabolic destinations are numerous and dependent upon this whole energy balance business.

Some journal articles and textbooks discuss glycerol as a direct precursor for both gluconeogenesis (production of glucose by your body (blood sugar)) and glycolysis (anaerobic portion of energy production within the body). It is common practice for many bar manufacturers to state that "Glycerine is not a carbohydrate but yields 4.32 calories/g", somewhere on their label. Most of you are aware that carbohydrates yield about 4 calories/g, so if glycerine does yield 4.32 calories/g there is only a small difference in calories between regular carbohydrates and glycerine. So glycerine must be a carbohydrate right, well sometimes. Recent research has shown that glycerine does not significantly elevate blood insulin levels and only minimally elevates blood sugar levels. Most interesting is that some of this research was done following a 36 hour fast, and if glycerine really was gluconeogenic you would think that blood glucose levels would have increased when glycerine was administered after the fast. Fasting for 36 hours would lower the bodies glycogen stores (as well as make you pretty cranky and hungry), therefore since glycerine did not affect blood glucose or insulin levels it is difficult to conclude that glycerine is a carbohydrate.

The research that is available is not conclusive with regard to the gluconeogenic properties of glycerine. By definition glycerine is a trihydric alcohol and is the building block of all plant oils and nearly all animal fats. Glycerine can be incorporated into fat production by providing the backbone for fatty acids to attach onto and create what we know as fat. Another possible destination within the body is that glycerine can become part of phospoglycerides (cell membrane compounds). Orally administered glycerine has also been found in the urine meaning that some of it is actually excreted without being utilized. Ok, so glycerine can be a carb on occasion, a fat precursor on occasion, a phosphoglyceride precursor on occasion, and it can simply pass through the body unused. Wow, that is a lot of possibilities for one compound. Glycerine does have a few other interesting properties worth noting.

When administered orally, glycerine has a hydrating/dehydrating effect. This is based on the fact that glycerine has an ability to hold onto water. Glycerine's water binding ability helps keep bars soft and also may be of benefit to endurance athletes and bodybuilders alike. Endurance athletes can utilize glycerine in conjunction with extra water prior to an event in order to support hydration and therefore enhance performance. The recommended dosage for accomplishing superhydration ranges and each individual should experiment sufficiently prior to use during competition. For reference start with approximately 1-gram glycerine per kilogram body weight along with an additional 1.5L - 2.0L of water, consumed 1 - 4 hours prior to the event. Interestingly bodybuilders might consider taking glycerine prior to their stage appearance in lower dosages without consuming the additional water to "dry out". Leaving the water out of the equation may cause a shift of existing body water temporarily out of the tissues and into the blood. While this may work to obtain the shrink wrapped look you should definitely test it out prior to the day of the show to see how you react. Glycerine supplementation will not help those who have failed to diet properly and are covered by a small layer of blubber. Proper precaution should be taken if you are going to utilize glycerine. Notify someone you know and trust that is going to attend the show so they can help you if you begin to cramp up. Enough digression back to the subject.

Now that you have a thorough understanding of the complex utilization, or lack there of, as well as some of the unique useful ergogenic effects of glycerine, what does all of this mean for the bar eater. Well as stated bars are a compromise, and in the process of that give and take companies must use things like glycerine to make their product palatable. The government has yet to come after any of the companies not labeling glycerine as a carbohydrate and may never. Unfortunately the consumer is left not knowing how much glycerine they may be getting in their favorite bar. Hey, call them up and ask if it you want to know and it is not on the label. Any reputable company will gladly provide the info.

Is the consuming of glycerine a negative thing? No, not really, however for those of you attempting to monitor your daily nutrient intake, you should be aware of how glycerol can affect your individual body chemistry and most importantly your goals. Consuming a bar once in a while when you are in a hurry is certainly preferential to say a Big Mac, but bars are by no means equivalent to a good meal replacement powder or a well balanced meal of (oh my!) real food. There are other things to watch out for in your nutrition bars. For instance, the type of sweetener and fat used in the bar. Often the protein sources are far inferior to what you would get in a meal replacement powder.

PART TWO: THE COMPROMISE ON SWEETENER, PROTEIN, AND FAT.

Ok, now that you know your supplement bar probably contains some form of sugar alcohol, glycerol being the most likely of the bunch, what about the other drawbacks I mentioned last month. Many companies are making bars that taste almost like a candy bar these days, sure many are low in carbohydrate as discussed last month, still others are not, and many probably contain a compromise in the type of sweetener they are using. You might also have noted that many of the labels for the so called supplement bars are sporting a hefty 7 - 9 grams of wonderfully tasting fat. What about all this hype surrounding the "high protein" content of these bars? Oh, I think you are going to like this little ditty (this whole bar issue really peeves me sometimes)

Let's start with the sweetener of the day. Fructose. Ah the lovely little byproduct of corn production. Look around you. It is everywhere. High fructose corn syrup, corn syrup, corn syrup solids, corn sweetener, sucrose (½ fructose), fruit sweetener, etc. all of which when found on a label should scream to you, "HEY THIS IS FRUCTOSE". Fructose is sweeter tasting than regular sucrose (table sugar) and cheaper and sweeter than glucose (which is a better choice for a human/bodybuilder to consume). In an effort to sweeten their bar, and make it taste good, as well as keep costs down, companies will often use some form of fructose in their bars. What's the big deal you say? Allow me to elaborate a bit.

Biochemistry time again folks. You see your muscles cannot use fructose, at least directly. When you eat fructose and it enters the blood stream the liver is where it gets sucked up. Your liver has a love affair with fructose and like the movie "Fatal Attraction" just has to have it all to itself. Glucose is the preferred fuel for your working muscles. Once fructose is in the liver is does not leave and is eventually either converted to glycogen (long chains of glucose units that acts as long term sugar storage that can be exported from the liver to the brain and muscles on demand) or go towards producing cholesterol and fat. Well at least one of the three options, glycogen production, is beneficial. Think one out of three isn't bad, think again. The body is more likely to convert the fructose to fat and VLDL cholesterol in persons who have filled their glycogen stores by eating regular meals that contain other carbohydrates, because once your storage of liver glycogen is full the fructose has no place else to go. So let us say you eat a normal meal. The meal will likely have both complex and simple carbs and may contain some fructose.

Those complex and simple carbs might just fill up your glycogen stores (your muscles can and will take up glucose from the blood if they need it or their glycogen storage is low) then you are left with fructose having nowhere to go but towards fat and cholesterol. Scared yet? Well it is not all bad, because the liver does like fructose so much so that it is better at replenishing liver (not muscle) glycogen than glucose, about 50% better (mostly because fructose is pulled out of the blood into the liver so easily while glucose can pass on by and be utilized by the muscles and other tissues). Therefore, fructose would be ok for someone who is an ultraendurance athlete with very low glycogen stores that wants to replenish their supply of liver glycogen. On the bodybuilding side of the coin, I know some people that use fructose as part of their carbing up cycle (works for some and not so much for others). Overall, if you are trying to lose body fat, fructose is something you probably can do without.

The fat content of supplement bars is often as high or higher than some candy bars. What do companies think we are dumbbells, "dah nope those are them things we lift in the gym". Well some of us must either not care or actually are dumbbells because these bars are selling and more are coming out every day. Try this, next time you are in the checkout line at your local feed store, pick up some of the "candy bars". Don't be surprised when some of them have as little, I mean as much fat as your favorite supplement bar. Not impressed yet, think that your supplement bar has "better fat" than those candy bars? Think again. Often the fat in candy bars is from very similar sources as to those found in your favorite supplement bar, cocoa butter from the chocolate coating, cotton seed oil, fractionated vegetable oils, fractionated palm oil, hydrogenated oils, etc. All of these are pretty much on the bad side of the coin. Sure some use canola oil, essential fatty acid mixtures and other fancy names for fat be it good or bad. Most of these supplement bars that do contain some good fat still have more fat than you will find in a good meal supplement powder. So here you are trying to get a healthy, convenient, meal alternative, and they give you a high protein "candy bar". This is one of the reasons I always say a bar is not a replacement for a good meal supplement powder. Check out the labels for yourself and then think twice about shoving a couple bars down your throat when you are trying to stay lean or diet down.

Another issue worth mentioning is the cholesterol content of these bars. Someone please explain to me how you can have a whey protein concentrate, milk protein concentrate, or some other milk protein source and list 0mg of cholesterol on the label. If the company is using a whey isolate or calcium or sodium caseinate, both of which have fairly low cholesterol, for most their protein I might understand, but some of the companies making bars actually expect us to believe they have 0mg of cholesterol. Honestly, they must really think we are stupid or something. While 0mg cholesterol looks great on the label it is not and cannot likely be the truth. Some bars may only have 5mg or 10mg but why lie about it and deceive consumers and those keeping track of their cholesterol for health reasons. Sorry, in my book that is just plain wrong. Call up the manufacturer of your 0mg cholesterol bars and make them explain to you how this is possible. Send their response to my email (listed at then end of this column). I just have to hear what some of these folks will come up with to cover their proverbial hind sides. The only logical explanation they could have is that they are really not using very much of the milk proteins and are therefore they might be telling the truth about the cholesterol content. Now that would be an honest and probably unlikely response. If you do call them up and can't get a response, or get an unsatisfactory response maybe you ought to find another companies bar to purchase. This all leads me to the familiar (for those of you who read my little column regularly see September 1999 Volume 4 Number 7)) world of proteins.

Many of today's supplement bars proudly proclaim "high protein" content and herein lies one of the greatest of all compromises. Back in the day when high protein bars were hard and chewy instead of the now soft and easily chewed bars (some anyway), soy protein was often used to make up much of the protein found in supplement bars. Today you will find such things as hydrolysed whey protein (might be expensive might not), whey protein isolate (fairly expensive), caseinates (a little cheaper than WPI), whey protein concentrates (pretty inexpensive), soy protein isolates (ranges greatly but about the same as WPC), hydrolysed protein (usually cheap low quality protein most often collagen) and occasionally egg or beef protein. Hydrolysed collagen is often used in bars because it is one protein that does not get hard as the bar ages, is inexpensive, and does not taste bad. Collagen is not a biologically high quality protein, meaning its' amino acid profile is not optimal for humans.

So, one of the major protein sources in your bar might be collagen, or some slightly hydrolyzed whey protein concentrate, better biologically speaking. You might find some calcium caseinate, some whey protein concentrate, some soy protein isolate, and a little of this and a little of that. Now pick up your favorite meal supplement powder. If it is any good it will mainly be composed of a whey protein concentrate or isolate and possibly some type of caseinate. Incidentally, I recently read an article in a popular magazine saying casein is inferior to whey and is a cheap way for companies to fill in protein rather than using whey in their meal supplement powders. This is far from the whole truth. While whey is absorbed more quickly into the body and promotes protein synthesis better than casein, whey is also subjected to higher rates of hepatic amino acid oxidation. The liver is partly responsible for maintaining amino acid balance in the blood and when it senses a sudden rise in blood amino acids it will start oxidizing them to bring the level back to normal. Casein's amino acids, on the other hand, are not subjected to as much liver oxidation because casein is absorbed more slowly and the amino acids enter the blood at a slower rate. Recent studies show a combination of whey and casein to act most effectively for promoting protein synthesis while minimizing liver oxidation. Hey that's funny, cows milk is a mixture of both casein and whey and baby calves grow like crazy on the stuff. Hmmm? Sorry for the tangent but as I said some of this stuff peeves me and I felt it was necessary to clarify. The point is that your supplement bar does not and probably cannot contain the protein profile that is optimal (at least no one has done it yet). Your high protein bar is going to have protein for sure, but it is going to be a non-optimal compilation of protein sources that to date cannot match the quality of proteins found in a good meal supplement powder. Keep that in mind when you reach for a good tasting (usually because of the extra fat), high protein (not necessarily high quality) supplement bar instead of a meal supplement powder.

The tale of the tape here is that supplement bars are definitely a compromise on optimum nutritional content. Bars are a source of food yes, but so is a Big Mac, fries, and a milk shake and you don't go out and eat that, hopefully not regularly. Think of supplement bars as a healthy alternative to eating a triple chocolate cake for desert. At least most are fortified with a vitamin mineral premix. By the way some of these bars are getting up their in size and therefore calorie content so you might actually be getting a deserts worth of calories and fat in one of these supplement bars. Just be aware that simply because the supplement bar has pretty packaging that screams "HEY BOZO, I'M HEALTY BUY ME" does not make it so. Read the label, call the company, know what you are getting and you will not end up with a clown sized midsection in the process. Till next month.

"Train Hard, Eat Right, Rest Well"






--------------------------------------------------------------------------------


Alan Shugarman, M.S., R.D. has been involved in the health and fitness industry for the past ten years. Originally from California, he owned a supplement wholesale business for six years. He acquired his Bachelors of Science degree in Chemistry and Biology with a minor in Nutrition and subsequently obtained a Masters of Science in Foods and Nutrition Science. Along with his Masters, Alan is also a Registered Dietitian through the American Dietetic Association. Alan has lectured on many nutrition, supplement, health, and fitness related topics at the university level as well as speaking at seminars for private businesses. He has also written numerous articles for publication in print media. Currently he is the Director of Research and Product Development at Weider Nutrition International in Salt Lake City, Utah.

[Debelli]

From MICHAEL MONTIGNACS website:

What is the difference between whole-wheat and whole-grain bread?

The glycemic index of whole-grain bread (40) is lower than that of whole-wheat (50) because the flour hasn't undergone the process of bolting. In view of its low glycemic index, whole-grain bread induces a weak glycemic reaction (amount of sugar released into the bloodstream) and limits the storage of fatty acids (fat) because there is no excessive release of insulin (a hormone that lowers glycemia and stimulates fat retention).

As its name implies, whole-grain bread is prepared with flour made from the entire wheat grain including the bracts and wheat seed germ that contain all the fibre, essential fatty acids, vitamins and minerals.

Whole-wheat bread is made from grain that has lost some of its nutritional properties during the milling process (between 5% and 8%).

Other breads such as the farmhouse loaf fall under the fantasy category and are made from over 80% white flour. In view of their high glycemic level and low nutritional value, these types of bread are to be avoided.

In your weekly menus, you will notice a gradual shift towards whole-grain bread. In some cases, too sudden a change from white to whole-grain might cause digestive problems, especially if you are not accustomed to eating such high-fibre foods.

[Debelli]

I have a slew of sites in my files that has SB legal products that they sell. I have never ordered from any of them, though I've been into 2 stores that sell items like these - and they do all carry some SB legal stuff. If you are searching for something you can't find locally, you may find one of these sites helpful.

http://www.morico.com/
http://www.lowcarbluxury.com/suggestions.html
http://www.cajungrocer.com/ekart/catalog.asp?action=displayCategory&cid=129
http://www.synergydiet.com/index.html
http://www3.netrition.com/lowcarb_page.html
http://stores.yahoo.com/carbsmart
http://www.lowcarbmall.com/
http://www.lowcarboutfitters.com/
http://www.low-carb.com/
http://www.lowcarbdieters.com/
http://www.sugarfreeparadise.com/
http://www.lowcarbtreats.com/
http://diet-shop.com/
http://www.sugarlessshop.com/2000/index.htm http://www.sugarfreemarket.com/ (I've been to this store, it has a nice selection)

I'll continue to post more as I find them :D



[This message has been edited by Debelli (edited 12-18-2000).]

[Debelli]

I had been looking for this info for a while - it was in one of my books, (Get The Sugar Out), not on the web!

FYI - when substituting HONEY in a recipe when you don't have AGAVE NECTAR around, please keep the following in mind....

Honey has 16-18 grams of sugar (17 average) in 1 Tablespoon.

Break that down into teaspoons and you have approx. 4 grams of sugar in 1 tsp of honey - still above the 3 grams or less recommended under SB guidelines.


What about other sweeteners-all are grams of sugar in one tablespoon of each sweetener:

Fructose 12-15 grams
Blackstrap molasses 11-15 grams
Maple Syrup 13 grams
Liquid Fruitsource 11 grams
Granular FruitSource 7.5 grams
Barley Malt 6 grams
Brown-rice Syrup 5 grams
Sucanat 3 grams
Unsweetened apple juice 2 grams
Unsweetened applesauce 1.5 grams

When making a recipe that calls for honey, be sure to check serving sizes and then break down the amount of honey in each serving to see if it would be SB legal :D

[Rosalie]

To get a copy of the International Tables of Glycemic Index send an e-mail to ndic@info.niddk.nih.gov. Give them your snail-mail address and ask for publication DM154.

This is basically the same as Mendosa's list but gives more detail about how the testing was done. It also gives more than one result for some items then lists the average GI for that item.

[Rosalie]

The following is a quote from page 43 of "The Glucose Revolution" by Jennie Brand-Miller, Thomas M. S Wolever, Stephen Colagiuri and Kaye Foster-Powell.

"THE POWERFUL EFFECT OF ACID ON G.I. (VINEGAR, LEMON JUICE, SOURDOUGH BREADS)

Within the last few years, several reports in the scientific literature have indicated that a realistic amount of vinegar or lemon juice in the form of a salad dressing consumed with a mixed meal had significant blood sugar lowering effects.

As little as 4 teaspoons of vinegar in a vinaigrette dressing (4 teaspoons vinegar and 2 teaspoons oil) taken with an average meal lowered the blood sugar by as much as 30 percent. These findings have important implications for people with diabetes or individuals at risk of diabetes, coronary heart disease or Syndrome X (impaired glucose tolerance, hypertension and high blood lipid levels).

The effect appears to be related to the acidity because other organic acids (such as lactic acid and propionic acid) also have a blood sugar lowering effect but the degree of reduction varies with the type of acid. Our findings show that among the various types of vinegar, red wine vinegar was the best. And lemon juice was just as powerful. It is well known that acidity in food puts the brake on stomach emptying, slowing the delivery of food to the small intestine. Digestion of the carbohydrate in the food is therefore slowed and the final result is that blood sugar levels are significantly lower. Good news for people with diabetes! The take home message is that a side salad with your meal, especially a high G.I. meal, will help to keep blood sugar levels under control.

SOURDOUGH BREADS, in which lactic acid and propionic acid are produced by the natural fermentation of starch and sugars by the yeast starter culture, also produce reduced levels of blood sugar and insulin compared with normal bread. The area under the plasma insulin curve was 22 percent lower with the sourdough product. In addition, there was higher satiety associated with breads having decreased rates of digestion and absorption. Thus there is significant potential to lower blood sugar and insulin and increase satiety with sourdough bread formulation.

[Debelli]

This was originally posted back in Sept. 2000 on the weekly board.


Is the tomato a fruit or vegetable?

To really figure out if a tomato is a fruit or vegetable, you need to know what makes a fruit a fruit, and a vegetable a vegetable. The big question to ask is, DOES IT HAVE SEEDS?

If the answer is yes, then technically, you have a FRUIT. This, of course, makes your tomato a fruit. It also makes cucumbers, squash, green beans and walnuts all fruits as well. VEGETABLES such as, radishes, celery, carrots, and lettuce do NOT have seeds (that are part of what we eat) and so they are grouped as vegetables.

In 1893 , the Supreme Court ruled that the tomato must be considered a vegetable, even though, botanically, it is a fruit. Because vegetables and fruits were subject to different import duties, it was necessary to define it as one or the other. So, tomatoes were declared to be a vegetable given that it was commonly eaten as one. The ruling has never changed.

Tomatoes have a GI rating.

[cmd4joy]

Here's the link to LaTortilla factory.... whole wheat tortillas with NO SUGAR added:
http://www.latortillafactory.com/

------------------
Healthy Hugs!

[Debelli]

This was posted back in Nov. on the recipe board, but thought it was good to put it here as well.

YOGURT CHEESE

This is easy to make. You can use it as a substitution for sour cream and/or cream cheese.

Use any NATURAL YOGURT, that does NOT contain gelatin. Gelatin holds the whey in the yogurt and does not allow it to drain off.

Place yogurt into a yogurt drainer (funnel with a fine mesh), cheese cloth tied into a bag and allowed to drain overnight suspended over the kitchen sink, or a strainer lined with a coffee filter sitting over a bowl.

Allow to drain anywhere from 2 - 24 hours, if you want to use as a sour cream, maybe around 2-4 hours, or until desire creaminess is achieved, or for cheese, at least 24 hours, but personally, I let mine go for longer sometimes.

A 32oz container will yield approx. 2 cups yogurt cheese.

You can use fat free yogurt, but I prefer the low fat instead. Recipes using lowfat vanilla yogurt can be adapted to nonfat plain yogurt by adding sweetner and vanilla to taste.

Also, I like to use STONEYFIELD FARMS or AXELROD LF yogurt.

[Debelli]

Here's are some great sites that tell you about STEVIA


STEVIA:
http://www.emperorsherbologist.com/stevia.htm


COOKING WITH STEVIA FAQS:
http://steviapetition.org/stevia/faq.html

Make sure you check out the sub pages, lots of info!!!!

[Debelli]

BEACHFAN provided this very helpful information found in the SB book about DAILY PORTIONS


Daily Portions:

2 Fruits: Example (1/2 grapefruit, 1 orange, 1 apple, 1 tangerine, 1 cup grapes etc.)

3 breads or grains: Example (1 piece WW bread, 4 triscuits, 1 cup cereal, 1 cup oatmeal, 1/2 cup brown rice)

6-8oz Protein: Example (turkey, roast, chicken, cheese, peanuts, almonds etc.)

2-3 cups Vegetables: Examples (green beans, asparagus, brocolli, etc.)

1-2 cups Milk


also, 2 other points she noted from the book:

If you have a low metabolism and store fat very easily, you may want to skip the pastas, rice or breads altogether and substitute one or more of the lower-glycemic carbohydrates listed on Figure 4.

Also, in the back of the book under questions it says that the most common reason for people not losing weight is eating too much of the legal carbohydrates.


THANKS BEACH!!

[Debelli]

Since it seems we can have sourdough bread, I found this wonderful bread by Rudi's-here's the link to the site that shows not only the label, but the ingredients!!


http://www.rudisbakery.com/pages/pages.cfm?page=sandwich-rmsour

[Debelli]

RICE


Rice is one of the foods most tested for its glycemic indexes. They are important because most of us tend to eat a lot of rice abecause they can have a high glycemic index. Professor Brand-Miller reports the results of 49 studies of rice with the results for rice ranging all the way from 54 to 132.

What could possibly cause such tremendous variation? According to Professor Brand-Miller, for rice one of the most important considerations is the ratio of amylose to amylopectin. She says that "the only whole (intact) grain food with a high G.I. factor is low amylose rice, such as Calrose rice...However, some varieties of rice (Basmati, a long grain fragrant rice, and Doongara, a new Australian variety of rice [which is not available in the United States] have intermediate G.I. factors because they have a higher amylose content than normal rice."

Wallace Yokoyama, a research chemist working for the U.S. Department of Agriculture in Albany, California, gave me a comprehensive explanation. There are, says this noted rice specialist, four types of rice: long-grain, medium-grain, short-grain, and sweet rice. Sweet rice is also known as sticky or waxy rice. It makes the best sauces and gravies, and is usually the rice used in Asian restaurants. Sweet rice has no amylose, Yokoyama says. In other words, it is the rice that has the highest glycemic index. The three other types of rice have lower glycemic indexes. Among these types, long-grain rice has the highest amylose content and short-grain the lowest.

Of course, each of these three types of rice may be brown or white. Brown rice has a lower glycemic index than white rice, everything else being equal. Therefore brown long-grain rice -- or if you can find it -- brown Basmati rice -- will probably be your best best for a rice with a lower glycemic index. White Basmati rice had a glycemic index of 83 in one study. Brown Basmati rice can be expected to have a somewhat lower index, but we don't know precisely what it is, because the studies haven't been done yet.

Richard Jackson maintains in e-mail to me that my statement that there are three basic types of rice is "somewhat incorrect." He says that there is also a sweet rice used in oriental cooking. "It is not only very much stickier than standard Asian milled rice (such as Kokuro Rose Brand)," he writes, "but is perceptably sweeter when eaten. It is typically fermented prior to cooking, whereas standard Japanese-style milled rice is not. I think if more research is done into this factor, the data may prove that the difference between sweet rice and regular Asian-style rice is different on the scale of caloric values as pertains to ingestion by diabetics."

[Debelli]

Here's the skinny on THE FRUIT RULE. If fruit doesn't bother you at all, you can eat it with other foods-BUT, the reasoning behind that is best explained by Montignacs Book:

Fresh fruit should preferably be eaten on an empty stomach. This particular advice has little to do with the weight loss in which we are interested. It is instead to assure better digestive comfort because the consumption of fruit at the end of a meal, as is often the habit, can cause digestive problems.

The digestion of fruit begins in the mouth with the chewing and ends in the small intestine. Fruit, then, has nothing to do in the stomach but go through it. When fresh fruit is eaten after foods containing proteins, such as meat or cheese, it is blocked for a certain amount of time in the stomach by the digestion of the proteins even though it would prefer to pass quickly to the intestines. Fruit is imprisoned in the stomach and, under the effects of heat and humidity, may ferment, sometimes even causing a small amount of alcohol to be produced. The whole digestive process could then suffer (bloating).

Fruit should be eaten whenever you have an empty stomach - in the morning for example, before breakfast. But you should wait about fifteen minutes before beginning to eat something else, in order to allow it to pass easily through the stomach. You could also eat fruit late at night before going to bed, that is, at least three hours after the end of dinner. A piece of fruit could be eaten in the middle of the afternoon. But you should also be sure to leave a sufficient amount of time following lunch (about 3 hours) and before dinner.

As all rules have exceptions, some kinds of fruit, because they have a very low concentration of sugar, do not ferment easily. Included in this category are STRAWBERRIES, RASPBERRIES, BLACK CURRANTS, RED CURRANTS and BLACKBERRIES, which can be eaten with no problem at the end of a meal.

Cooked fruits can also be eaten at the end of meals because they lose the ability to ferment in the stomach. Lemon does not ferment either, so you can drink its juice (unsweetened) at any time or use it to flavor food.

[LinMae]

Does anyone know if this would be a legal food - Holland Rusk light, crisp toast? The ingredients are wheat flour, glucose syrup, eggs, yeast, sugar, salt, vegetable oil and one or more of palm oil, soya oil, coconut oil and canola oil. It says 2 pieces contains 60 calories, 0.5 grams of fat, 11 grams of carbs and 2 grams sugar. Thanks for your help. Linda

[April Marie]

Lin Mae,

I do not think that would be legal. If you were a Diabetic, possibly, with the content of sugar. However, Sugar Busters does not allow any sugar, whatsoever. Also, the sugar that is in the recipe wouldn't be legal. So, I truly do not think it would be legal.

But, please keep in mind that I have only been with Sugar Busters since last summer (little over a year), so someone more experienced might have to correct me.

Sincerely,

April Marie :wave:

[Debelli]

Moving Up!

[Rosalie]

This article is from Rick Mendosa's Diabetic Newsletter of May, 2001. http://www.mendosa.com/diabetes_update_14.htm

Eat Your Carrots!

For fully 20 years we have had questions about whether to eat carrots or not. The first journal article ever published on the glycemic index indicated that we quickly digest the carbohydrates in carrots. That study that showed the GI of carrots at 92 (where glucose = 100). A later study that got much less attention showed the GI of carrots to be 49.

Originally, I included both studies as the basis for the average number I report on my GI Lists <http://www.mendosa.com/gilists.htm> page. I based that on the first Australian edition of The G.I. Factor, which did the same thing.

Subsequently, Dr. Jennie Brand-Miller, the lead author of that book, now published in the U.S. as The Glucose Revolution, determined that the first study was fatally flawed (as she wrote me) and threw it out of her tables. I followed suit.

A week ago Dr. Brand-Miller wrote Dr. Thomas Wolever, Canada's top GI researcher, with the results of a new study. She sent a copy of the message to me, as follows:

I have just received the results of 10 foods tested by one of my students. I got her to test carrots and also carrot juice. To ensure we fed exactly a 25 g carbohydrate portion, we had the carbohydrate assayed directly by the University of NSW, Department of Food Science and Technology.

Anyway, the good news is that the carrots had a GI of 39 ± 7 and the carrot juice 45 ± 4.

I just had a look at your original 1981 paper and I note the old value of 92 for carrots was based on only 5 subjects (we tested 10) and had a SEM [the standard error of the mean]of 20, about 2-3 times that of all the other foods tested in that paper.

I think we need to put to rest once and for all the idea that carrots have a high GI. A letter to Nature perhaps???

My response noted that Michel Montignac's book Eat Yourself Slim on pages 67-68 claims that it is cooked carrots that have a high glycemic index.

Dr. Brand-Miller's reply was succinct and to the point:

The carrots were cooked, the juice raw.

These numbers mean that everybody-even those following the Sugar Busters! diet-should now feel comfortable eating carrots or drinking carrot juice.

Copied from the NOVEMBER, 2001 WEEKLY SUPPORT BOARD.

[viv]

I wanted to bring up this thread (if it's okay with ya, Deb :) ) because I often refer to it, and becasue I found an abbreviated GI list that I thought you all might like. Please note this is for equal measures of food, so in my instance, when I was looking up cornstarch, this is for 3.5 oz of food - I don't think many of us would eat 3.5 oz of cornstarch, but 3.5 oz of potatoes, well, thats' another story! :o It copied funny, but the bottom number on each food is the number we want to look for.
viv

AVERAGE PURE-CARBOHYDRATE CONCENTRATION FOR 100 g (3.5 oz.) OF FOOD AND
GLYCEMIC INDEX

FOOD
PURE CARBOHYDRATE
GLYCEMIC INDEX

Beer
5g
110

Baked potatoes
25g
95

French fries
33g
95

Puffed Rice
85g
95

Mashed potatoes
14g
90

Instant rice
24g
90

Honey
80g
90

Cooked carrots
6g
85

Corn flakes
85g
85

Plain Popcorn
63g
85

T 45 flour (white bread)
58g
85

Rice cake
24g
85

Potato chips
49g
80

Cooked broad beans
7g
80

Tapioca
94g
80

Crackers
60g
80

Pumpkin/squash
7g
75

T 55 flour (baguette)
55g
75

Watermelon
7g
75

T 65 flour (farmhouse bread)
53g
70

Sweetend cereals
80g
70

Chocolate bars (Mars)
60g
70

Boiled peeled potatoes
20g
70

Sugar (saccharose)
100g
70

Turnip
3g
70

Cornstarch (US) Cornflour (Brit)
88g
70

Corn
22g
70

Instant non-sticky rice
24g
70

Cola
11g
70

Noodles ravioli
23g
70

T 85 flour (brown bread)
50g
65

Unpeeled boiled potatoes
14g
65

Refined semolina
25g
65

Classic preserves
70g
65

Cantaloupe
6g
65

Banana
20g
65

Processed orange juice
11g
65

Raisins
66g
65

Long-grein white rice
23g
60

B flour shortbread cookies
68g
55

Butter cookies
75g
55

White pasta
23g
55

Whole wheat bread (T 150)
47g
50

Buckwheat flour
65g
50

Buckwheat pancake
25g
50

Sweet potato
20g
50

Kiwi
12g
50

Basmati rice
23g
50

Whole brown rice
23g
50

Sorbet
30g
50

Whole white pasta (T 150)
19g
45

Bran bread
40g
45

Al dente spaghetti
25g
45

Pumpernickel bread
45g
40

Fresh peas
10g
40

Grapes
16g
40

Fresh-squeezed orange juice
10g
40

Natural apple juice
17g
40

Whole rye bread
49g
40

Whole-wheat 100% pasta (T 200)
17g
40

Kidney beans
11g
40

Fresh 100% whole-wheat bread (T 200)
45g
40

Vanilla bean ice cream
25g
35

Chinese vermicelli
15g
35

Ancestral indian corn
21g
35

Quinoa (cooked)
18g
35

Dried peas (cooked)
18g
35

Raw carotts
7g
35

Whole yogurt
4,5g
35

Low-fat yogurt
5,3g
35

Oranges
9g
35

Pears, figs
12g
35

Dried apricots
63g
35

2% milk
5g
30

All-Bran
46g
30

Peaches
9g
30

Apples
12g
30

White beans
17g
30

Green beans
3g
30

Brown lentils
17g
30

Chickpeas (cooked)
22g
30

Sugar-free "marmelade"
37g
30

Dark chocolate (70% cocoa)
32g
22

Green lentils
17g
22

Split peas
22g
22

Cherries
17g
22

Plums, grapefruit
10g
22

Fructose
100g
20

Soya (cooked)
15g
20

Peanuts
9g
20

Fresh apricots
10g
20

Walnuts
5g
15

Onion
5g
10

Garlic
28g
10

Green vegetables, lettuce, mushrooms, tomatos, eggplant, green pepper, cabbage, broccoli, etc.
3 à 5g
10

[Debelli]

moving up

[Rosalie]

Moving up.

[Debelli]

I have had a problem once in the past with a FEARN CAKE MIX and was happy to be provided via e-mail some helpful information that will keep this from once again happening to me, or anyone else.

The cake I made tasted awful, come to find out is was sorely outdated. To know the date the cake mix was made, find the date code stamped on the top of the box. For instance, if you were to see 4F17. This meant that it was manufactured June 17, 1994. The first number is the year, the letters stand for the month, starting with A meaning January. (They took the
word "code" seriously.) and 17 was the date.

Their the telephone number is 262-242-2400.

THANKS TO LYN FOR PASSING THIS INFO TO ME!!!:D

[beckaboo]

Just bumping this up.....what a very helpful thread!

Thanks

~Becka

[luvyorkies]

Bump

[Debelli]

White Sweet Potatoes


White sweet potatoes are a variety of regular orange sweet potatoes. Both orange and white sweet potatoes are in the Morning glory family, Convolvulaceae. White sweet potatoes are also called camote, boniato, or batata. The outside skin of the white sweet potato is a brownish-purple or a reddish-purple color. The inside flesh of the white sweet potato is white or cream colored and is very firm. (Sweet potatoes are not related to regular white potatoes, which are in the night-shade family, Solanaceae. Sweet potatoes are not related to true yams, family Dioscoreaceae).

White sweet potato flour is high in fiber. There are about 1520 calories in one pound of white sweet potato flour. The composition is approximately: 77% carbohydrates, 2.1% protein, 2.1% fat, 14.3% fiber, 0.8% water, and 3.6% minerals (By way of comparison, whole wheat flour has 1500 calories, and has the following composition: 68.7% carbohydrates, 13.3% protein, 2% fat, 2.3% fiber, 12% water, and 2.4% minerals. Wheat is in the grass family,


Gramineae).

White sweet potato flour is raw, not roasted flour, and it does not require cooking or roasting before use. White sweet potato flour can be used to make muffins, milk, imitation nut butter, cookies, breads, pancakes, dough-nuts, dumplings, bagels and who knows what else. (Recipes are supplied with the flours).

ALL recipes are made without wheat or other grains, without yeast, and without milk, eggs, or sugar. Amazingly, everything is delicious! White sweet potato flour is a good thickener for gravies, soups, stews and sauces. White sweet potato pasta is light brown in color and is brittle; when cooked, the pasta is the color of whole-wheat noodles and the consistency of regular noodles.

[Debelli]

How to read a chocolate label


When you're reading the label on a bar of chocolate, you're looking to find out what the ingredients are. There is also a lot of other information that can provide you clues as to what's inside before you take a bite.

One of the first things to look for is the cocoa content of the bar. This is the first best indicator of the type of chocolate you're going to be eating, much better than generic labels such as semi-sweet and bittersweet. The cocoa content, if it is listed at all, is almost always on the front of the label.

The cocoa content of a bar is expressed as a percentage, such as 72%. High-quality European milk chocolate usually contains 33% cocoa, and most US-made milk chocolate has 25% or less cocoa. There are some special milk chocolates that contain 45~50% cocoa. Semi-sweet chocolate usually contains between 60~70% cocoa, with bittersweet being anything above 70% cocoa. There are some specialty chocolates that are 99% cocoa and are readily edible and quite delicious, though something of an acquired taste.

reading the list of ingredients

A high quality dark chocolate should have at most five ingredients: cocoa (sometimes cocoa mass or chocolate liquor), sugar, cocoa butter, lecithin, and vanilla, in that order.

Chocolate can be made without lecithin (Michel Cluizel is one major manufacturer who does not use lecithin in making their couverture). Chocolate can also be made without vanilla, but many people view vanilla like salt -- if it's not there, there's something missing. However, Bonnat of France makes both eating and cooking chocolate without either lecithin or vanilla.

avoid chocolate that contains...

vanillin, an artificial vanilla flavoring that has a slightly chemical taste and smell. Your mouth and nose know the real thing, and can easily detect when an artificial version of vanilla is used.

any form of fat other than cocoa butter. We've seen chocolate with tropical oil (palm kernel oil, coconut oil) which, in addition to contributing to a pasty texture are among the worst forms of fat you can eat. Sometimes manufacturers add butter oil or vegetable oils such as canola oil. (This goes for the chocolate itself. Obviously, it is impossible to make a ganache without using cream which contains butterfat.)

preservatives of any kind

[Debelli]

SPECIES GUIDE OF SALMON

King (Chinook)
Oncorhynchus tshawytscha

Smallest resource, biggest fish. Caught central California to Alaska's Yukon River, kings in commercial catches average between 15 and 25 pounds, but fish weighing more than 50 pounds are not uncommon. Farmers raise smaller fish, mostly between 4 and 7 pounds. Kings account for less than 5 percent of North American salmon production. High in oil content, kings are often smoked. Fish from Alaska's Copper and Yukon rivers and spring kings from the Columbia River in the Pacific Northwest have the highest oil content, and hence are the most expensive. Wild kings are available fresh in the spring and summer and in small quantities in the winter; farmed kings from Canada are available year-round.

NUTRITIONAL DATA

180 calories
20.1 g protein
2.5 g saturated fat
4.5 g monounsaturated fat
2.1 g polyunsaturated fat
1.4 g omega-3 fat
66 mg cholesterol

Sockeye (Red)
Oncorhynchus nerka

The most valuable commercial salmon, sockeyes are caught from Washington's Puget Sound to Bristol Bay. Most of the sockeye catch is frozen and exported to Japan, where it is usually sliced and lightly salted. Large quantities are also canned and sold in markets like the U.K. Averaging about 6 pounds and high in oil content, sockeyes have the reddest flesh of any salmon. These fish are not farmed and so are available fresh only in the summer. The world's single largest salmon harvest takes place each July in western Alaska's Bristol Bay, where 80,000 tons of sockeyes are caught in just a few weeks. The best sockeyes come from the Alaska's Copper River, where fishing starts in May, and Southeast Alaska, where they're landed in July and August.

NUTRITIONAL DATA 168 calories
21.3 g protein
1.5 g saturated fat
4.1 g monounsaturated fat
1.9 g polyunsaturated fat
1.2 g omega-3 fat
62 mg cholesterol


Atlantic
Salmo salar

Almost as big as a king, this is the only salmon native to the Atlantic. Which farmed salmon is best is a constant source of debate, so Atlantics are usually touted by country; i.e., Norwegian salmon, Scottish salmon, Irish salmon, etc. Atlantics are also grown in large quantities in the Pacific by farmers in the United States, Chile, and Canada. More than 75 percent of the farmed salmon fillets sold in the U.S. come from Chile. Atlantics are the easiest salmon to farm, accounting for more than 80 percent of the world's pen-raised salmon production. Available year-round, they are similar to kings in oil content, but their flesh is more orange in color. Most of the smoked salmon sold in the U.S. and Europe these days is processed from Atlantic salmon.

NUTRITIONAL DATA 182 calories
18.4 g protein
2.0 g saturated fat
4.3 g monounsaturated fat
2.5 g polyunsaturated fat
1.4 g omega-3 fat
55 mg cholesterol


Pink
Oncorhynchus gorbuscha

The smallest species of salmon, pinks average less than 4 pounds and are caught from Washington's Puget Sound to Norton Sound in Alaska. Like sockeyes, pinks are a huge resource; in some years, pinks account for more than half the U.S. salmon catch. Because large quantities are harvested in a short period of time each summer, more than 90 percent of the pink catch is canned. The flesh is a pale pink, and the oil content is on the low side, because the fish don't travel as far to spawn. Pinks are not farmed and are available fresh only in the summer.

NUTRITIONAL DATA 116 calories
19.9 g protein
0.6 g saturated fat
0.9 g monounsaturated fat
1.4 g polyunsaturated fat
1.0 g omega-3 fat
52 mg cholesterol


Silver (Coho)
Oncorhynchus kisutch

Not a big resource (less than 5 percent of the North American catch), but one of the best eating salmon. Silvers average about 10 pounds and are caught from Oregon to Alaska's Bering Sea Coast. Although their oil content is lower than sockeyes or kings, cohos also have a bright red flesh color. Silvers are farmed in large numbers in Chile and exported to Japan. Fresh wild silvers are available from July to September. Alaska trollers produce excellent frozen-at-sea silvers.

NUTRITIONAL DATA 146 calories
21.6 g protein
1.1 g saturated fat
2.1 g monounsaturated fat
1.7 g polyunsaturated fat
0.8 g omega-3 fat
39 mg cholesterol


Chum (Fall)
Oncorhynchus keta

Sometimes marketed as "silver-brite" salmon, chums are often confused with silver salmon. They're about the same size (average weight 8 pounds), but most chums have a paler meat color than silvers and a lower oil content. In the eastern North Pacific, they're caught from Washington's Puget Sound to north of the Arctic Circle. Chums are the fish most often featured in supermarket summer salmon "specials." The best chums have a moderate oil content and reddish meat color. Although the quality of this species is more variable than with most salmon, good chums are an excellent value. These fish are not farmed and are available fresh only from late June through October. Because they're the last salmon run of the year, chums are sometimes called fall salmon.

NUTRITIONAL DATA 120 calories
20.1 g protein
0.8 g saturated fat
1.5 g monounsaturated fat
0.9 g polyunsaturated fat
0.6 g omega-3 fat

[Debelli]

I e-mailed Dr. Brand Miller a question that was asked of me, back in Janaury 2001 and still had it in my files and thought I'd post it here and finally delete it from my files once and for all:D

I guess what this gentleman is asking is if you make stew and cook it with potatoes and carrots, then take those 2 high GI items out of there, do the sugars/starches leech into the other foods, making them high GI?? I too have have not eaten something that has high GI foods incorporated into them,
instead of picking them out - thought it was a worthwhile question.

Regarding potatoes and other starchy veges, I don't think a significant amount of sugar or starch will leak out of the vegetable into the stew as the fibrous network inside the vege will entrap it inside and also it's not being digested.
You have to eat a lot of potatoes (4 big ones) before you have a high GI meal. GI values for foods are based on 50 gram carbohydrate portions of foods. This = 4 big potatoes (common varietie s) but only 1 bowl of rice or pasta. I think potatoes have been given a bad wrap. It's harder to eat 4 potatoes
compared to a bowl of rice. They're way more filling and also have less calories per gram.

We can use GI values to calculate the overall GI of a meal but it's
important to take the portion sizes into account when looking at single foods. 2 potatoes may have half the glycemic impact of a bowl of rice.

[Debelli]

Genereal food information on serving sizes:


Fats, Sweets, and Alcohol: These foods need to be eaten in small quantities because they are high in calories. The best fat choices are olive and canola oil and liquid or low-fat tub margarine. Try to avoid stick margarine, butter and lard. A serving of fat is 1 teaspoon. It has 45 calories and 5 grams of fat. Sweets often have fat and carbohydrate. Alcohol can raise or lower blood sugar, depending on what type you drink. Discuss alcohol use with your physician.

Milk and Yogurt (2-3 servings a day): a serving has 12 grams of carbohydrate and 8 grams of protein. Low-fat and fat-free choices have about 100 calories and little fat. Healthy choices include skim milk and low-fat yogurt made with artificial sweetener.

Meat, Fish, and Cheese (2 -3 servings a day): a serving has 21 grams of protein and no carbohydrate. Lean and very lean choices have the least fat and the fewest calories. Healthy, low-fat choices include baked or broiled fish, white meat of turkey or chicken, lean red meat or pork (look for the words "loin" or "round in the name - e.g. sirloin, tenderloin, round steak, pork tenderloin), reduced-fat or fat-free cheese or cottage cheese.

Vegetables (3-5 servings a day): A serving has 5 grams of carbohydrate, about 25 calories, and no fat. Healthy, low-fat choices include fresh or frozen vegetables without sauce, butter, margarine or cheese. May steam in water with a little olive oil and top with a squeeze of fresh lemon and pepper.

Fruits (2-4 servings a day): A serving has 15 grams of carbohydrate, about 60 calories, and no fat. Healthy choices include whole fresh fruits or canned fruits with no sugar added.

Grains, Beans, and Starchy Vegetables (6 or more servings a day): A serving has 15 grams of carbohydrate, 3 grams of protein, and about 80 calories. Most have no more than 1 gram of fat. Healthy choices include whole-grain breads and high fiber cereals, tortillas, oatmeal, bulgur, brown rice, dried beans, lentils, peas, yams, acorn or butternut squash, pumpkin.

[TrudyL]

Debelli -

Wow..what a great amount of information. Thanks so much for all of your research!

TrudyL

[TrudyL]

Debelli -

I founda great cookbook, "I Can';t Believe There's No Sugar" by Deborah Buhr. She mainly uses 100% fruit juice concentrates for sweeteners. She also uses date sugar. I made a chocolate cake using cocoa, date sugar - it was unbelievable! Date sugar seems to make baked goods moist, too.

Just thought you'd like to know.

TrudyL

TrudyL

[TrudyL]

I'd like to tell everyone about a great company. Natural Ovens Bakery in Manitowoc, Wisconsin, has been making whole grain breads, muffins, cereals, bagels, etc., for years. Their producs generally have 1 gram of sugar or less per serving. You can find them at www.naturalovens.com.

My favorites are Right Wheat Bread, Hunger Filler (great toast), and Whole Grain.

TrudyL

[Rosalie]

Moving Up.

[Lesbia]

Thank you so much for this site!

Thank you so much for this thread!

I'm hoping that I can ask a few questions regarding food. If my questions don't belong in this thread, please move them or point me in the right direction. I'm new here, and I've been lurking, but I'm a little lost.

Ok, what milk is best? The whole milk I've been drinking has an alarming amount of sugar! Is 2% Ok?

The answer from the Doctor regarding potatoes is interesting. He basically said that potatoes have a low GI, or did I misunderstand him? Can someone tell me how many GI's are in ONE potato? and if I eat french fries that have been sprinkled with malt vinegar does that lower the GI?

We should eat anything above 55 GI, right?

On more: white flour (regular) spaghetti is Ok as long as I cook it al dente? The GI list above put it at low GI, I think.

Thanks so much for any help you can give me. I've sent off for the SB book, and I'm waiting for it, so for now, I'm just researching online and trying my best. And like I said, just send me away or point me in the right direction if I'm on the wrong forum.

[Debelli]

LES, I copied your post and put it on our SB WEEKLY SUPPORT BOARD where everyone can see it and have a chance to respond to it. Here's the link, just click on it and it will take you to the board:

http://www.3fatchicks.com/forum/showthread.php?s=&postid=458812#post458812

Debbie

[Lesbia]

Thank you very much, Debbie!

[FaithFilledFollower]

Hi Everyone!
I too am new to the board and to SB. I began the program last Sunday. I have PCOS (yep, I saw the support board for that too :-)
The information posted for this group is incredible! Debbie, your dedication is to be applauded!

I will likely be quiet to start with (work obligations and an online mgt class are zapping what little free time I seem to find right now) yet I expect to be in this for the long haul as this program is a way of life and I do not want to reach the stage of Type 2 Diabetes!

I'll do my bio before the weekend's over :-)

Smiles and Blessings,
Tammy

[Emma3Jane]

Hi Debelli!

First, thanks for the massive effort in organizing and updating this useful thread. I found the answer to my Basmati rice question. And now I can splurge *infrequently* with some french fires since I eat them with malt vinegar. Yum! It could be worse though, and I could prefer french fries Belgian style with garlic mayonaise-- but neither of these choices are legal for SB!

I was intrigued by the white sweet potato flour information, and wondered if natural food stores carried this item or if it can be obtained over the internet?

I am definitely getting some stevia and agave to try in recipes.

Thanks for all the hard work!

Emma

[lgpars]

Debelli -

I founda great cookbook, "I Can';t Believe There's No Sugar" by Deborah Buhr. She mainly uses 100% fruit juice concentrates for sweeteners. She also uses date sugar. I made a chocolate cake using cocoa, date sugar - it was unbelievable! Date sugar seems to make baked goods moist, too.

Just thought you'd like to know.

TrudyL

TrudyL


Trudy, are the fruit juice concentrates allowed on Sugar Busters...especially meaning foods that are sweetened with same? I've seen these quite often in the health food store. I know no sugar is allowed but how about other type of sweeteners...fruit juice concentrates, molasses, etc.?

Linda