The Glycemic Index Diet for Dummies (35 page)

Have a bowl of clean, cut-up raw vegetables in the fridge, ready for grab-and-go snacking.

Keep the number 3 in mind for dinner: 1 = a cooked vegetable, 2 = a raw vegetable, such as sliced tomatoes or a raw vegetable salad, and 3 = fruit for dessert, such as sliced apples or a bowl of fresh berries.

Perhaps making veggies a priority in your diet is difficult due to horrible childhood memories where you had to stay at the dinner table until you finished your spinach. If that's the case, you can find help enjoying veggies again with these tips:

Try, try, and try again.
It takes many people 15 to 20 times of sampling a food before it becomes "okay" to their taste buds.

Use different preparation methods.
Don't like veggies raw? Then boil 'em. Can't stand sautéed veggies? Try steaming them instead. You may even find that a little spray butter, seasoning, or dip helps transform a formerly unpleasant veggie into sthing palatable to you.

Explore the unknown.
Are there any veggies you've never tried? Then make an effort to purchase one uncommon veggie (or fruit, for that matter) each time you go to the grocery store. Discovering how to prepare this food and the benefits you get from eating it is something you can involve the kids in as well.

Broadening Your Taste Buds' Horizons with Beans

Beans in this sense are actually
legumes,
a class of vegetables that includes dry beans, peas, and lentils. Legumes are available in two forms: canned or dried. Simply rinse canned legumes such as garbanzo beans, black beans, or navy beans under cold running water and they're ready to add to your favorite recipe. (Adding canned beans to soup is simple and delicious; try the White Bean and Chicken Chili recipe in Chapter 18 and see for yourself!) Dried beans require soaking and precooking before use.

The following sections reveal what makes legumes so good for you and how to enjoy them without upsetting your stomach.

Reaping the many benefits of legumes

If you've ever enjoyed baked beans, lentil soup, or meatless chili, you've reaped the benefits of legumes, which include

Low fat content

High fiber content

A good source of protein

Essential nutrients such as iron, potassium, folate, and magnesium

A low glycemic index

Dried beans and peas are great substitutes for meat because they provide protein and fiber without the cholesterol. The American Heart Association recommends substituting beans for meat on a regular basis to lower the risk of heart disease. Adding fiber to your diet in the form of legumes can also help decrease the risk of cancer.