Archive for Low glycemic index
Refined carbs and vision loss
Posted by: | CommentsThere is now some evidence regarding the relationship between a high glycemic index diet (specifically of a high refined carb diet vs a whole grain based diet) and “age-related macular degeneration” (AMD) and associated vision loss.
Glycemic index is a measure of how quickly the carbohydrates in foods are converted to sugar, or glucose. White rice, pasta and white bread are examples of foods with a high-glycemic-index, which are associated with a faster rise and subsequent drop in sugar.
AMD is a leading cause of irreversible blindness. It results from the breakdown of light-sensitive cells in the central region of the eye’s retina (macula). While there is no definitive therapy for AMD, a proper diet can be used to delay the retina’s degradation. Improper diet as a key risk factor is critical information for an aging population, i.e., the boomer generation.
One more reason to get on the path of correct nutrition.
First steps: avoid and minimize refined carbohydrates, and replacing them with their lower glycemic index versions, i.e, whole grains. More importantly, tweak your diet so that you eat a variety of fresh and cooked leafy greens and other vegetables.
Low glycemic high-protein pancakes
Posted by: | CommentsI’m exploring chickpea-flour (chana dal) pancake recipes. Chana dal is a legume that is one of the lowest glycemic index foods, and an excellent source of low fat, high quality protein. People with gluten sensitivity and/or blood sugar issues can safely eat chana dal pancakes instead of wheat flour recipes.
Here’s one recipe, from Madhur Jaffrey’s World of the East Vegetarian Cooking:
1 cup chickpea flour, firmly packed (available from Indian groceries as “Chana Flour”)
1/2 teaspoon salt
1/2 ground turmeric
1/8 to 1/4 teaspoon cayenne pepper
1/4 cup vegetable oil (or pam spray) to coat the skillet.
Sift flour into a bowl. Slowly add 1 cup water, 2 tablespoons at a time. Stir well with a wooden spoon, breaking the lumps. Add another 1/2 cup water, salt, turmeric, and cayenne. Stir to mix.
Pour and spread the batter thinly on a hot skillet. Cover hot skillet and let pancake cook for 7-8 minutes.
Serve with chutney or dipping sauce of your choice.
