Anyone got ideas for low GI breakfasts? And other meals too, but it just seems breakfasts are so hard to come up with low carb foods.
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Anyone got ideas for low GI breakfasts? And other meals too, but it just seems breakfasts are so hard to come up with low carb foods.
oh yeah babe it totally is.
Omelette with spinach and ham.
grilled fish with sweet potato hash browns
I do pancakes with whole meal flour and add bran to them to lower the GI
as a general rule i have egg of some sort with multigrain toast - it's not particularly creative, but it keeps me going!
lol oh easy you said??? :rofl: why don't I tell you to whip up some bernaise sauce? hehehe
There are low GI cereals out there....
Some Low GI cereals-
Special K
Burgen Rye Muesli
Burgen Fruit Muesli
Freedom Foods hi-lite cereal
Kellogs All Bran
Kellogs Gaurdian
Traditional Porridge Oats
Vogels Ultra Bran Soy and Linseed
Baked Beans are another good low GI food
Poached/ scrambled/boiled eggs
All of the above and also please don't confuse LOW GI with LOW CARB..they are very different. You can still eat a good amount of carbs...it is the TYPE of carbs you need to be aware of. As BG said in the other thread, you really need to get a hold of a copy of "the new glucose revolution" by Jennie Brand Miller...all good bookshops even Big W will have it or the local library. She does a little companion book which will fit in yur handbag called the shoppers companion which list the GI values of an enormous range of supermarket foods and is specific to Australian and new zealand products...that is also a good buy.
As for low GI foods in general:
swap your normal potatoes for pontiac or waxy potatoes
swap your rice for basmati or doongara rice
white bread for mutigrain or a specific white low gi labelled bread if you cant handle grainy breads.
lower your consumption of tropical and summer fruits for more green vegies. As a general rule most tropical and stone fruits have a high natural sugar content. Pears are good.
The way you prepare a food affects it glycaemic index too.....for example a cooled potato is low GI...a hot boiled potato is medium to high GI...somehow they way it is prepared affects the molecules andhow it is absorbed...again the book I mentioned explains all this really well.
Also if you are looking at this as an ongoing thing then consider getting the "Diabetic Living" magazine...it comes out every second month and has pages and pages of low gi recipes every issue...it is a good buy for them alone! You can ignore the diabetes info that obviously doesnt apply to you...awesome recipes that the whole family can enjoy.
I am pretty sure that Special K is actually medium GI as opposed to low..
another good breakfast is oats, eaten as porridge, made into natural museli or bircher museli...a highly recommended ingredient for low GI meals..
Special K is 56 and low GI is 55 and under, so it just sneaks into medium GI by 1 point.
I actualley have a few different lists of Low GI foods and alternatives to normal foods from my dietician that I can scan and email you if you are intersted.
I've been looking online for the 'New Glucose Revolution' and have found about 6+ different versions - not editions, subtitled with extra title.
So which one are you talking about? Can you give the full title or the ISBN?
I want to get something thats pretty comprehensive.
There are a lot of companion books and spinoffs to the main book so I understand your confusion....there is one for PCOS and one for sports and one for the heart and one for losing weight, one for type 2 diabetes etc.....the main one you should get to start with which covers all the principles of GI andis more generalised is just called the New glucose revolution. no other bits in the title. I have the 2002 (2nd) edition of it....the ISBN for that is -0-7336-1500-7
There is probably a more recent edition though but that should provide a guide to your searching.
Actually I have just found the official wesbite...google glycemicindex and it will come up. Down the left hand side is a tab for GI BOOKS under there you can search by country. America has the third edition..it is the first book that comes up...Aust/NZ appears to have the 2nd edition which is the second book in the listing. Once you have read that one then you may like to branch out into one of the other books more specific to what you are tryingto achieve e.g heart, pcos, etc.....
I am sure Australia would also have the third edition available somewhere considering they are Australian authors and it is australian research or maybe it is just that the third edition was released to yankify it for the American market.....not sure on that one!! GI is quite new to the Americans even though the rest of the world has been following it for about ten years now!!
Oh and with the shoppers guide to Gi values they have just released the 2009 edition I saw it in angus and robertson the other day! hope that all helps Ray!
Happy Hunting!
Thanks Mel.
I think the more general one will be best for me - I want it just for low GI in general as Im not planning to have the GTT testing with this pregnancy, I figured I should follow ahealthier diet instead.
Its good to know about the specialised ones though, they will be useful for a couple of friends of mine. Thanks again :)
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Hey rayray,
I've just bought 2 books about low Gi.
1 - The new glucose revolution guide to living well with pcos by Dr Jennie Brand-Miller with Dr Nadir R. Fraid, kate marsh (I found this on the Dymocks website) ISBN-13 978-1-56924-457-9 & ISBN-10: 1-56924-457-X (not too sure which one to give you lol) I found this book awesome for explaining why women with PCOS should be on a low GI diet and why other diets do not work.
2 - (The New Glucose Revolution) The low GI diet ISBN: 978-0-7336-2356-1, This book I found awesome as it comes with a 12 week meal & excerise plan and gave you a massive list of Everyday foods from a supermarket in the back with the GI rating. My DP found this at Kmart while I was getting my nails done and was only $20. This is also by Prof Jennie Brand-Miller, Kaye Foster-Powell & Dr Joanna McMillan Price.
If you would like me to send you a piccy - pleas IM me :)
I enjoyed both of these books and can't wait to finish the other ones!!