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‘GI Information’ Category

  1. Sugar, Sugar Everywhere! What’s a Sweet Tooth to Do?

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    November 16, 2016 by Johanna Burani

    Do you consume more than 6 – 9 teaspoons of sugar a day? Do you know how many sugar calories are added to your daily diet?  Do you even know how much sugar enters your body on an average day?

    Well, if you’re a typical American, according to the 2005-10 NHANES (National Health and Nutrition Examination Survey), you’re eating and drinking about 20 teaspoons of sugar every day.  That translates into about 66 lbs. of sugar per person per year.  Said differently, added sugars contribute 335 calories to the diets of men, 230 calories to women, 362 calories to boys and 282 calories to girls – every day. That’s the bad news.

    keep reading »


  2. A Company with a Cause

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    February 22, 2016 by Johanna Burani

    Twenty-nine million Americans (9.3% of the total population) have diabetes.  Eight million of these people don’t know they have it.  More than one million Americans are diagnosed every year.  All of these people are living with a chronic disease that has, as yet, no cure and that requires certain lifestyle accommodations to avoid serious health complications.

    No one is giving up, though.

    Research scientists are seeking ways to regenerate human beta cells, improve islet transplantation technology, or understand autoimmune responses leading to type 1 diabetes.  Diabetes educators and physicians work tirelessly with their patients to foster efficacious changes in dietary and exercise habits, stress management, and proper drug-taking procedures.

    The food industry has addressed the need for “diabetes-friendly” foods.  As people living with diabetes will attest, there is a plethora of viable packaged food choices for their consumption.  Several food companies have made a commitment to the diabetes community to develop and sell products specific for people with diabetes.

    fifty50logoaOne such company is FIFTY 50 Foods, Inc.  This New Jersey-based food company started in 1990 and its roster of products has grown from 3 items to 24.  They offer low glycemic cookies and wafers, oatmeal, fruit spreads, table syrup, piecrust, chocolates and peanut butter.  Their products are tasteful and healthful.

    But FIFTY50’s commitment to the people living with diabetes is more than just tasty, healthful foods.  FIFTY50 also offers its customers hope for a cure.  By donating 50% of their profits to the Juvenile Diabetes Research Foundation, they are helping medical science inch its way to one day discovering a cure for diabetes. To date, they have contributed over $14 million to the cause.

    family-group500x325I hope my readers with diabetes will try FIFTY50 products.  I stand behind their low-glycemic profile.  And I believe you will enjoy not only their products but also the “sweet taste” of supporting diabetes research.

    You can find out more about the FIFTY50 company and their products here: www.fifty50.com.


  3. Fog

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    June 8, 2015 by Johanna Burani

    Sergio_150601_1542The fog comes

    on little cat feet.

    It sits looking

    over harbor and city

    on silent haunches

    and then moves on.

    Carl Sandburg (1878 – 1967)

     

    The fog of San Francisco is a distinctive characteristic of that beautiful city. It can make the sun, the Golden Gate Bridge and tall buildings and trees disappear before your eyes! This famous fog also carries colonies of a local bacterium called Lactobacillus San Francisco. It is the secret ingredient of another well-known feature of San Francisco: its sourdough bread.

    The basic ingredients of any bread are flour, water and yeast. The yeast, when hydrated, Sergio_150603_1635feed on the starch in the flour, increasing them in size and number (budding). As this process continues, the flour mixture ferments, producing what we call a “dough.” We shape it, bake it and then eat it. Most of us love the taste of this final product, bread.

    But when bacteria enter the usual mix, magic happens. They produce lactic acid during fermentation and give the resulting dough a tangy or “sour” taste when baked. This is what the Boudin family discovered quite by accident when they left Paris and set up a bakery to serve both locals and gold-rush prospectors in San Francisco in 1849. They thought they were preparing their Parisian recipe for baguettes. The San Francisco fog, however, heavy with wild Lactobacilli San Francisco, unwittingly changed their recipe forever. Their new and unique sourdough bread became an instant hit.

    Today sourdough bread is enjoyed throughout America and beyond. Its high acidity (pH 4.0 – 4.5) makes it a good low glycemic carbohydrate choice (GI 48 – 57). It moves slowly out of the stomach and into the small intestine gradually releasing glucose into the bloodstream. This is good news for blood glucose control, satiety, weight management and energy endurance.

    You can use sourdough bread as you would any other type of bread. I like grilling thin slices of it rubbed with raw garlic and then drizzled with extra virgin olive oil

    Sergio_150601_1626


  4. Fabulous and Friendly Fiber – A Dieter’s Best Friend

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    March 12, 2015 by Johanna Burani

    Nutritious Apple With Health Facts LabelWe can call it “cellulose, pectin, lignin, roughage,” or we can just say “lentils, berries, nuts, beans, artichoke, carrots.” What we’re talking about is dietary fiber. We all know fiber is good for us for regularity and cardiac and glycemic health and certainly for satiety and weight loss.

    A word about the beneficial effects of fiber on weight loss.  Literally, one word: “easy.”

    A 2012 study conducted at the University of Massachuettes School of Medicine confirmed findings from other studies, namely, that focussing on just one dietary change: eating sufficient fiber (30 grams) every day, promotes gradual weight loss.

    How nice that, for a change, we can add food to our diet when trying to lose weight rather than take it away! 

    What does 30 grams of fiber look like on a plate? Well, it would be on 3 plates (for breakfast, lunch and dinner) and some quick-grab snacks too. Take a look:

    Breakfast: a cup of old fashioned oats with a cup of strawberries (7 grams)

    Lunch: ham and cheese on 2 slices of rye, and an apple (8 grams)

    Snack: 1 oz. almonds (4 grams)

    Dinner: a cup of beef barley soup, a stuffed artichoke (12 grams)

    Snack: 6 oz. fat-free Greek yogurt, 1 tablespoon honey, 1 tablespoon sunflower seeds (1 gram)

    There are 32 grams of fiber right there! See how easy it is? Now, if this seems like too much fiber too quickly for your system, start with less high-fiber foods and work your way up.

    Here’s a link to the Mayo Clinic’s list of fiber-rich foods to you get started.

    Happy chewing!


  5. Magnificent Magnesium – What Would the Body Do Without It?

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    November 19, 2014 by Johanna Burani

    Magnesium is the 8th most abundant element in the earth’s crust, accounting for 13% of our planet’s mass. It’s been used in aerospace construction since wpid2046-Fish.jpgWorld War I, is present in today’s cars, beverage cans, golf clubs, fishing reels and even firework sparklers. Who knew?

    Magnesium is also found in the human body. It helps all living cells communicate with each other enhancing nerve cell function, assisting in the conversion of glucose into cell energy and promoting glucose storage in the liver and muscles if it’s not needed right away. It participates in the biochemical reactions of more than 300 enzymes involved in ceaseless metabolic activities, including insulin secretion and cellular insulin sensitivity. Who knew? keep reading »


  6. A Twist on Food Addiction

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    September 25, 2014 by Johanna Burani

    Some people wake up craving a warm breakfast croissant, oozing with butter and a rich cream filling.  Others “can’t live” without potato chips, cheeseburgers and fries.Male doctor examines X-ray picture of a human brain

    These people feel “addicted” to these foods.  No surprise: sugar, salt and fat are food’s most effective flavor enhancers and the brain’s reward center pays close and affectionate attention to them when they enter the body.  This can lead to deep-rooted neurological pathways for food addictions.

    Is Brain Change Possible? keep reading »


Gushers vs Tricklers


"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.


Johanna Burani
MS, RD, CDE
Nutrition Works LLC
Morristown, NJ, USA

Expert in individualized, low-glycemic index (low GI) meal planning.

This book tells the complete story

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