The Everything Low-Glycemic Cookbook: Includes Apple Oatmeal Breakfast Bars, Parmesan Artichoke Dip, Creamy Cauliflower Soup, Mushroom Pork Medallions, ... Biscotti ...and hundreds more! (Everything®) (3 page)

• Barley
  
• Bulgar
  
• Couscous
  
• Durum flour
  
• Farina
  
• Graham flour
  
• Kamut
  
• Rye
  
• Semolina
  
• Spelt
  
• Triticale (a cross between rye and wheat)
  

Many of the whole grains listed here can be a healthful addition to a low-glycemic diet if you do not need to avoid gluten. However, these gluten-containing grains still contain carbohydrates and still should be eaten in moderation.

Celiac disease (also known as celiac sprue or gluten-sensitive enteropathy) is an auto-immune and digestive disorder that occurs in about one in 100 people in the United States. For people with this disorder, gluten can cause serious damage to their intestines if it is ingested. If you have celiac disease or gluten intolerance, gluten damages the “villi” in your intestines. Since the villi (fingerlike projections that contain most of the enzymes needed for digestion) are damaged for those with celiac disease, their bodies have enormous difficulty ingesting the healthy nutrients their bodies need such as fat, calcium, iron, and folate (a water-soluble B vitamin). Some of the symptoms of celiac disease and gluten intolerance include:

• Digestive problems such as bloating, vomiting, excess gas and/or pain, severe and/or chronic diarrhea, irritable bowel, weight loss, or weight gain
  
• Constant and/or severe headaches or migraines
  
• Low levels of iron (anemia)
  
• Skin rashes (also known as dermatitis herpetiformis)
  
• Bone or joint pain
  
• Depression and/or anxiety
  
• Seizures
  
• Infertility
  
• Unexplained fatigue
  
• Failure to thrive, or the inability to have normal physical and intellectual growth (often seen in children with celiac disease)
  

Most people have a healthy immune system that prevents the body from being harmed by gluten, but for those with celiac disease, the only effective treatment is avoiding foods with gluten altogether.

To be tested for celiac disease and/or gluten sensitivity, visit your family doctor or a gastroenterologist, who will do a blood test to check for high levels of certain types of antibodies. If your blood test comes back with positive results for celiac disease, your doctor may then choose to do a biopsy of your small intestine to check for damage to the villi. A diagnosis is usually given using a combination of these diagnostic tests. Gluten sensitivity (as opposed to celiac disease) is sometimes diagnosed if a patient tests negatively for the disorder, yet his or her body reacts with symptoms that are similar to celiac disease. The most effective treatment for either condition is to avoid all foods with gluten by following a gluten-free diet.

Fiber plays an important role in overall wellness and healthy weight control. There are many benefits to choosing high-fiber foods and eating enough fiber. Studies have shown that the quality of carbohydrates is important in preventing diabetes and controlling appetite. Since high-fiber foods help to improve satiety after meals, eating sufficient amounts of fiber is necessary for weight control. Traditionally, societies that have more plant-based dietary fiber in their cuisine experience less chronic illness.

Many gluten-free processed foods contain highly refined gluten-free flours and starches that do not contain a lot of fiber or nutrients. These foods are also often very high in refined sugars and unhealthy fats. For these reasons, it’s very important to include healthful, naturally gluten-free, unprocessed foods in your diet to make sure you are getting adequate amounts of dietary fiber.

Do you know how much dietary fiber is recommended daily? The recommended daily amount of dietary fiber is 25 grams for women and 38 grams for men. Americans fall short of these goals with an average intake of only 15 grams of fiber per day. Many low GI foods such as whole grains (such as brown rice, quinoa, and teff), fresh fruits, and vegetables are excellent sources of fiber.

Being well prepared by keeping low GI foods stocked in the pantry will have you on your way to eating a low GI diet. Plan a weekly menu using the recipes in this book. Go shopping at the market ahead of time to gather the ingredients needed for the recipes.

Certain ingredients and staple items appear in many of the recipes. It is a good idea to keep these items in stock so you will have a low-GI kitchen. Some of these ingredients include honey, coconut palm sugar, almond flour, brown rice flour, arrowroot starch, olive oil, balsamic vinegar, red wine vinegar, whole-grain gluten-free pasta, brown rice, nuts, canned and dry beans, Italian seasoning, garlic, flaxseeds, gluten-free soy sauce, and Dijon mustard.

LOW GI FOODS

• All nonstarch vegetables, such as lettuce, broccoli, spinach, onion, and green beans
  
• Most fruits, including stone fruits, apples, berries, cherries, and citrus fruits
  
• Nuts, beans, seeds, and legumes (Note: Legumes are not allowed on a Paleo diet)
  
• Plain, unsweetened yogurt and cheese (choose low-fat or nonfat when possible)
  
• Minimally processed whole grains, such as steel-cut oats, brown rice, whole-grain (or multigrain) gluten-free breads, whole-grain gluten-free pastas such as brown rice, quinoa, or corn pastas. (Note: Grains are not allowed on a Paleo Diet.)
  

HIGH GI FOODS

• Refined flours, starches, and grains
  
• Processed breakfast cereals
  
• Sweetened beverages such as soda and juice
  
• Dried fruits and dates
  
• Starchy vegetables such as white potatoes and corn
  
• Refined sugar and sweeteners
  

Be careful when choosing a food if you are unsure of its glycemic index level. It is best to look foods up before assuming that their GI level is low. For example, grapes have a low GI value, but raisins have a moderate GI value because they have a high concentration of fruit sugar. Take serving size into account as well. For example, a serving size of grapes is 1 cup but only
¹
⁄
₄
cup for raisins.

GLYCEMIC INDEX VALUES OF COMMON FOODS