Google + RSS Feed

Posts Tagged ‘raisin bran’

  1. Meal Planning with Good Carbs: Breakfast

    0

    March 20, 2013 by Johanna Burani

    Breakfast1

    Breakfast2

    Breakfast3

     

     

     

     

     

     

    Good – Better – Best!

    Here are three breakfast meals.  The Cheerios breakfast is good : it contains no saturated or trans fats and provides some protein, vitamins and minerals.  The Raisin Bran breakfast is better: in addition to the nutrients in the Cheerios meal, it adds a wider variety of vitamins and minerals, as well as more fiber.  The scrambled egg with rye toast breakfast is the bestit is naturally nutrient-dense and produces a naturally low glycemic response.

    Calorically these meals are equal to each other.  GI-wise they are not: 60 (moderate) for the Cheerios meal, 52 (low) for the Raisin Bran meal, 49 (low) for the egg and rye toast meal.

    The most dramatic difference is in the glycemic loads:  30 (high) for the Cheerios meal, 25 (high) for the Raisin Bran meal and 16 (low) for the eggs and rye toast meal. Glycemic load (GL) measures how high glucose will rise in our blood after eating a specific amount of a specific type of carbohydrate.  In these three breakfasts, the amount of carbohydrate was identical; it was the type of carbohydrate that made the difference.

    What does “glycemic load” actually mean in day-to-day living terms?

    1 GL unit = 1 gram of glucose entering the bloodstream.

    So, in day-to-day living terms, the amounts of sugar released into the blood after eating these three breakfasts are:

    CHEERIOS               30 grams or 7 1/2 teaspoons

    RAISIN BRAN           25 grams or 6 1/4 teaspoons

    EGGS + RYE TOAST  16 grams or 4 teaspoons

    Good.  Better. Best!

    Some other good carb breakfast ideas:

    • old fashioned/steel cut oats cooked in low fat/fat free milk, sliced peaches or berries, with a sprinkle of chopped nuts and cinnamon
    • rye toast with natural peanut butter and all-fruit jam
    • melted low fat cheese and low salt ham sandwich on pumpernickel
    • 0% fat Greek yogurt, Bran Buds, sliced pears or blueberries, with a sprinkle of chopped nuts and cardamom
    • fruit smoothie made with fat free yogurt and/or fat free milk, frozen cherries or berries, vanilla, cocoa powder

    Tomorrow’s breakfast – will it be good, better, or best?


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

Subscribe

Enter your address to be notified of new posts and free recipes by e-mail.

Join 1,921 other subscribers

Search this blog

Archives

Photo Credits


Food Photography by:

© Sergio Burani
All Rights Reserved

Click here to visit his site: