Good Morning . . . It's time for installment 4 . . .
BRAN, WHEAT or RICE
– average GI of 19/ GL of 2 per ounce (29 grams). We discussed Soluble Fibre when we talked about apples yesterday. That isn’t the only fibre out there. Insoluble Fibre
is one we’ve probably all heard about the most often – good old “roughage”. Insoluble Fibre is the one found in great abundance in most low-carb vegetables and, of course, in Wheat and Corn Bran and those “twiggy” cereals. Insoluble Fibre does not directly slow digestion. It acts like a protective ‘overcoat’ for the concentrated starch of the grain wearing it. The bran resists both water and other liquids including digestive enzymes. Consequently, the starch cannot be broken down as quickly into glucose for digestion. The added benefit, of course, this is the type of bran that helps to “regulate” things in the lower digestive tract. (
) BRAN, OAT
– GI of 50/GL of 9 per ounce (29 grams) – Oat bran has insoluble fibre, but it is a great source of soluble fibre as well and can be used as a cereal, whereas a dish of straight wheat or rice bran would be rather less appealing.
Bran Menu Magic
– use oat bran as a binding agent for meat loaf; sprinkle any or all three onto casseroles and use in almost all baked goods. Watch out for commercial Bran Muffins, however – they are loaded with sugar, fat, and calories.
– GI of 29/GL of 9 for ½ cup (cooked) – we’re back to another powerhouse of Soluble Fibre again.
Barley Menu Magic
– it’s not just for sticking in soup, although it is delicious in there. Try it as a side dish instead of sticky white rice (not a Magic food) or use it in salads. Mix it with our next Magic Food. Yum.
BEANS (well, actually LEGUMES)
– each species is a little different, but they have an average GI of 40/ GL of 8 for ½ cup (cooked). Another powerhouse of Soluble Fibre, with all the benefits we’ve already talked about; beans also pack a great load of Protein
. Like fat, protein does not raise blood sugar levels. Protein, as well as slowing the emptying of the stomach, also actually helps your body process the carbs in the meal more efficiently.
Bean Menu Magic
– even canned beans are great (but rinse them thoroughly to remove as much salt as possible and to get rid of some of the indigestible (to you) substances that cause your intestinal bacteria to thrive and do a somewhat noisy little ‘happy dance routine’
If you are using dry beans that must be soaked before you can begin to cook them; discard the soaking water for the same reason. As well as just eating them, plain – use beans in soups, and salads; make bean dip or hummus for snacking with crispy vegetables; they can even be ground into flour and substituted for ¼ to ½ of the regular flour in baked goods. They are amazingly versatile.
– Strawberries, Raspberries, Blueberries, and more – Most have not even been GI/GL tested because their blood sugar impact is so miniscule. Strawberries
have been tested (probably because of their popularity) and can be considered representative of the group with a GI of 40/GL of 2 for a full cup. Berries have both soluble and insoluble fibre
but, the main reason they are so MAGIC is because their natural sweetness is from Fructose which has very little impact of blood sugar levels.
Fructose is much sweeter that ordinary table sugar (sucrose). So it takes much less of it to give that wonderful sweetness we all love so much. As an extra bonus, of course, most berries are very high in vitamin C and other antioxidants that keep your eyes healthy and your brain and memory ticking along in tiptop shape.
Berry Menu Magic
– eat them by the bowful, just as nature made them; use them in baked goods; use them in salads; make them into a salsa; use them with skim milk and yogurt in a smoothie – the possibilities are almost endless.
Tomorrow – Broccoli
and some close of it's relatives