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Posts Tagged ‘low glycemic’

  1. Bad News – Good News – Very Good News!

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    February 25, 2013 by Johanna Burani

    On February 21, 2013 the New York Times reported on a recent study about obesity in the United States.  It was conducted by the CDC’s National Center for Health Statistics.  The time frame under scrutiny was from 1999 to 2010.  The results of this study are the most current numbers we can put to the obesity crisis in America.

    The bad news is that one third of American adults are obese and 15% of American children and adolescents are too.

    The good news is that the adult obesity stats are plateauing and adults are consuming fewer fast food calories.  eating breakfastMore good news is that kids are eating fewer calories every day (75-150) than 10 years ago.  This is a good match given the general physical inactivity of the average American young person.

    We still have a long way to go to improve our nation’s weight status statistics but seeing even some improvements is a cause to cheer.  At least we’re pointed in the right direction.  We just need to stay focused and unwavering in our collective desire to feel good – better – best.

    And here comes the very good news:  Including low glycemic  (GI) carbs in our daily diet helps keep us feeling full longer and having more sustained energy throughout the day.  This is the perfect metabolic set-up to eat fewer calories and enjoy wholesome foods while working on those extra pounds.

    So what are some low GI carbs to try right away?  What do you think about rye or sourdough bread, old fashioned oats, a homemade strawberry smoothie, or al dente pasta, maybe some lentil soup or a bean salad, apples, pears, cherries or berries?  All of these are low GI carbs that will keep you feeling full and energetic for hours after your meal.  You can also click on the “Recipes” tab on this website for some great-tasting, wholesome low GI dishes.  You may be surprised at what you find there!


  2. The Glycemic Index Tells Us What the Body Already Knows

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    September 10, 2012 by Johanna Burani

    Today NPR highlighted a recent study conducted by David Ludwig, MD of Children’s Hospital in Boston that illustrated the appetite-suppressing benefits of a well balanced low glycemic index (GI) diet.  As one of the study’s participants explained, high GI carbs just did not sustain him and he was hungry soon after polishing off a large bowl of mashed potatoes.  This is because high GI carbs (like mashed potatoes) are quickly digested in the gut.  This causes first a surge of sugar to be released into the blood followed by a rapid drop in sugar levels from all the insulin the pancreas released in response to the mashed potatoes.  This roller coaster results in hunger, low energy and causes the body to more readily store calories as fat.

    Not all nutrition professionals look kindly on the concept of the glycemic index.  As the dietitian who was interviewed for this segment mentioned, there are many variables that may impact on a food’s GI value: the ripeness of a fruit, the under- or overcooking of starches like pasta or rice, the presence or absence of other nutrients in the gut along with the carb (fat, protein, soluble fiber).  Thanks to decades of valid GI testing by researchers in many parts of the world, we know these facts to be true.  However, this is indeed how we eat.  Our pasta at dinner tonight was cooked.  The length of time it stayed in the water, the fat-protein-fiber content of the other foods on that same dish are factors that influenced the rate at which our gut is turning that pasta into glucose and releasing it into our blood supply.  The glycemic index is telling us what the body already knows!


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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