What’s the GI of …
Sesame seeds and flaxseeds?
Sesame seeds and flaxseeds contain a large amount of oil and very little carbohydrate so the GI isn’t relevant. Remember that the GI is a measure of carbohydrate quality.
Evaporated natural sugar cane juice?
Evaporated sugar cane juice hasn’t been tested. We would imagine its GI would be similar to that of table sugar (around 60). We believe that a healthy diet can include around 40 grams of added sugar a day. Just keep in mind that the 40 grams we are talking about here includes all the added sugar (added by you or the food manufacturer) you are eating that day. For more information check our story in February 2007 GI News.
Raw coconut?
Coconut is high in fat not carbohydrate too, so again the GI doesn’t apply. The fat is saturated so it’s important to watch how much you consume.![[COCONUT]](http://www.glycemicindex.com/blog/2007/sept2007/coconut250.jpg)
I have been putting raw rolled oats and raw walnuts into my breakfast smoothie, thinking I was getting the full benefits of the low GI, but I wonder if I am losing the benefit of oatmeal by grinding it up with the blender.
The amount of grinding that occurs in a blender is not enough to make a significant impact on the GI. Flours, on the other hand, are highly refined thanks to factory steel milling.![[BLENDER]](http://www.glycemicindex.com/blog/2007/sept2007/blender250.jpg)
Do you happen to have a list of 100 basic foods/whole foods ranked top down from 100 to 1 (or whatever is reasonably lowest) that I could briefly scan before I am about to prepare and/or eat something?
Well not a list ranked from 100 down to 1. However, there is a book called Low GI Eating Made Easy (Brand-Miller, Foster-Powell and Sandall) which includes the top 100 low GI foods. It’s essentially written for people like you who like to prepare their own meals and enjoy whole foods. Check it out in your local library, bookstore or on Amazon. You may also find the Shopper's Guide to GI Values (Brand-Miller and Foster-Powell) handy. The 2008 edition will be available towards the end of the year.![[BOOK]](http://www.glycemicindex.com/blog/2007/sept2007/shoppers250.jpg)
1 September 2007
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3 comments:
I used the GI diet for a while and lost weight. The recipe books I purchased (Rick Gallop's) involved a lot of preparation and I was always in the kitchen preparing food. Does someone have some recipes which take less time to prepare. I really want to go back on to it but the thought of all the preparation is daunting.
Hi Jean - Don't be daunted. Low GI Eating Made Easy (Brand-Miller) includes a listing of the top 100 low GI foods and tips (many of them very simple) for using these smart carbs in meals. It's not a recipe book at all - it's an ideas book and that may suit you better as it gives you suggestions for adapting your own favourite recipes. Rodale have just published a book called Glycemic Index Cooking Made Easy (also Brand-Miller) which has about 200 recipes and many of these are quick and easy. We think you can buy online from www.rodalestore.com or call 1-800 848 4735.
You might want to check out my new cookbook, Norene's Healthy Kitchen (Whitecap, 512 pages), which was just published in Sept. 2007. There are 600 heart-healthy recipes, lots of do-ahead tips, chef's secrets and nutrition notes. The index contains GI references in red, with many GI tips peppered throughout the book. I've included a helpful chart on how to switch from high GI to lower GI choices.
There are some sample recipes on my website at gourmania.com. I lead a busy lifestyle so created the recipes with helpful tips to help other time-starved cooks with little time to spend in the kitchen. Enjoy!
I also recently co-authored The PCOS Diet Cookbook (Your Health Press) with Dr. Nadir Farid, which contains quick and easy recipes that are low-to-medium GI.
You can order online from Amazon.com. Eat in good health!
Norene Gilletz, Toronto, Canada
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