March 27, 2005
Shelly, who arrived very fit, sang the praises of the GI Diet, recommended by his doctor, and I immediately ordered the book, Rick Gallop's Living the GI Diet. That is more or less how we eat in any case, but a few refinements won't hurt and I am curious. The positive effects of whole grains (and a high fibre diet more generally) have been overlooked in the current low-carb mania.
According to a recent study, "Fiber may decrease energy intake and induce weight loss by inducing satiety and reducing postprandial glucose concentrations. Moreover, because of their high fiber and water content, whole-grain foods contain fewer calories gram-for-gram than does an isovolemic amount of corresponding refined-grain food. Dietary fiber generally has been inversely associated with body weight and body fat. In the Coronary Artery Risk Development in Young Adults Study, fiber was inversely associated with BMI at all levels of fat intake, and it predicted insulin concentrations and 10-y weight gain."
Food for the week:
- black beans: soaking now, will boil and serve plain
- brown rice: just made a new batch in the rice cooker
- chickpeas: sprouting for salad
- mung beans: sprouting for salad--I've got Shawna and Jeffrey sprouting! Here are guidelines.
- alfalfa: sprouting for salad
- wheat berries: will soak and germinate before cooking for breakfast cereal, a good candidate for the rice cooker. Indeed, I'm going to try this with other grains--rye, spelt, triticale, and kamut, singly and in combination.
- greens: dandelion and collards
- salad: lettuce, cherry tomatoes, carrots, avocados, and sprouts, all organic, plus red onion
- cereal: steel cut oats, barley grits, and flax seeds
- sourdough: new batch proofing. The old batch, I discovered, ages beautifully. It gets more sour as it ages and, at the end of the loaf, when it seems dry and hard, toasting revives the bread completely.
- soups: two soups (pureed broccoli and pureed carrot) and more to come
Posted by BKG at March 27, 2005 12:41 PM
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