The GL Diet Cookbook: Over 150 tasty recipes for easy weight loss. Nigel Denby
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Название: The GL Diet Cookbook: Over 150 tasty recipes for easy weight loss
Автор: Nigel Denby
Издательство: HarperCollins
Жанр: Спорт, фитнес
isbn: 9780007365685
isbn:
Getting fed up with oat cakes? Try rye crispbreads such as Ryvita with some sugar-free peanut butter for a change.
Dinner
Fancy something fishy? A 120-g portion of oily fish counts as one of your 2 portions for the week.
If you are going to struggle to get time to make lunch tomorrow, make a little extra tonight so you’ve got some leftovers. The Crustless Spinach Tart (page 186) is great for this.
When you’re choosing meats, select the leanest cuts and ask for any visible fat to be trimmed.
Out to dinner tonight? Make sure you have all your meals and snacks today, and order a large glass of water to sip while you look at the menu – trust us, it really helps!
When shopping for fruit and veg choose as many different colours as possible to get the best mix of protective antioxidants – ‘Eat a rainbow’ every day!
Fancy rice tonight? Try pearl barley as an alternative, or mix some lentils with the lower-GL brown or wild rice.
We all like the odd night chilling in front of the TV. Try our Pork with Mustard Sauce and Pasta dish on page 116
Sample Weekly Plan for Meat-eaters
This is to give you an idea of how to put together a healthy low-GL week.
*Where the following are mentioned in the sample plans below, recommended portion sizes are –
MEN: oatcakes/crispbreads up to 4, bread up to 2 slices
WOMEN: oatcakes/crispbreads up to 2, bread 1 slice
Sample Weekly Plan for Vegetarians
This is to give you an idea of how to put together a healthy, low-GL week.
Now It’s Your Turn!
Once you have read the book thoroughly including the healthy eating guidelines and looked through the recipes and snack ideas to see which appeal, you are ready to fill in your first low-GL week!
Use a pencil so you can re-use the blank template on page 284. Don’t worry, you don’t have to fill this in every week (!) but it’s a great exercise to get you thinking about a balanced low-GL diet. It will help you to start to ‘think low GL’.
Obviously, most of us don’t have the time or inclination to make up recipes for all meals – so use quick, healthy alternatives whenever you wish, again based on the guidelines throughout the book.
Chapter 2 WHAT AFFECTS A FOOD’S GL?
Portion Size
To calculate the GL of a food you need three pieces of information:
The tested GI of the food
The portion size
The number of grams of carbs in the portion.
You then simply divide the GI number by 100, then multiply that figure by the number of grams of carbs in the portion.
Example
If a food has a tested GI of 50 and a 100g portion contains 10 grams of carbs:
50 divided by 100 = 0.5
0.5 x 10 carbs = a GL of 5
If you eat two 100-g portions of that food, the GL would double to 10.
10 GL or less is classed as low
11–19 GL is medium
20+ GL is high
The GL is a far more accurate reference than the GI alone because, it takes into account a food’s tested GI response in the body plus the size of the portion and how many carbs are in that portion. So it combines the quality of the carb as well as the quantity to give you the whole picture instead of just part of it.
The GI of a food is the same whether you eat one portion or 10 (!), which makes it difficult to use as a weight-loss tool as it is completely unrelated to portion sizes – a key factor for weight loss and health.
Portions are SO important – even when using the GL – so remember that just because 100g of a specific food has a low GL of 5, if you eat three portions of it the GL becomes 15 (i.e. moderate).
By understanding the GL of foods and choosing mainly low-GL foods, you can eat more food overall in quantity – BUT it’s still not a licence to go bananas!
Food Processing
The way a food is processed affects its GL considerably.
Generally speaking, the more processed, the higher the GL. The nearer a food is to its natural state, the lower the GL.
Bread is a good example – the highly refined and processed, fluffy white breads have a higher GL than the wholegrain, darker dense breads.
The whole grains in wholegrain bread slow down the digestive process, so we can say it is a SLOW carb food, whereas white refined breads are digested much more quickly, producing a sharp rise in blood glucose. We call foods like this FAST carbs.
Similarly, the GL of an apple is low – but if you remove the peel, which contains a lot of fibre, and process it into a concentrated apple juice, the GL rises.
Food Additives
There are many E numbers and enzymes added to foods during processing, either to enhance taste or texture and/or to prolong shelf-life.
We don’t know yet exactly how each of these additives affect the GL, but chances are they have an impact, so again, the less tampered with a food is, the better. If a food label starts to sound like a chemistry lesson…our advice is to leave it on the shelf!
Cooking Methods and Times
The СКАЧАТЬ