The Glycemic Index Diet for Dummies - Meri Raffetto [157]
Peppers
All colors of peppers are good sources of vitamins A and C. Red bell peppers (which are actually fully ripened green peppers with a milder flavor) contain lycopene, a phytochemical that may help reduce the risk of some types of cancer. Choose a variety of colors of peppers for their taste, visual appeal, and nutrition content. (For a tasty dish involving red peppers, look for the Tuna Salad with Olives and Red Peppers repe in Chapter 17.)
Spinach
Popeye was right — spinach is a good vegetable source of iron. It also contains antioxidants that help protect against cancer, as well as vitamins C and A to help promote a healthy heart and cardiovascular system. Toss raw baby spinach into salads or add it to your favorite rice at the last minute of cooking for a splash of color and flavor. Also, be sure to try the Grilled Chicken Spinach Salad recipe in Chapter 17 and the Baked Halibut with Quinoa, Spinach, and Cherry Tomatoes recipe in Chapter 18.
Tomatoes
For a vegetable once believed to be poisonous, tomatoes have come a long way nutritionally. They're a rich source of lycopene, especially when cooked. Tomatoes are also a good source of vitamin C, vitamin K, and folate.
Part VII
Appendixes
In this part . . .
First up is an appendix that lists the glycemic load of some foods found in this book's recipes, plus other commonly enjoyed foods. Use Appendix A to search for lower-glycemic foods you already enjoy and identify some new foods to try out.
And in case you prefer following the metric system, Appendix B provides simple conversion tables to make switching from ounces to grams a snap.
Appendix A: The Glycemic Load and Common Foods: An At-a-Glance Guide
Consider this appendix your quick-reference guide to the glycemic information for foods used in this book's recipes as well as some common foods. The easy-to-digest information is presented in tables, with each table listing specific foods, their portion sizes, and whether the glycemic loads for those portion sizes are low, medium, or high. (Remember: A glycemic load [GL] of 10 or less is considered low; a GL of 11 to 19 is considered medium; and a GL of 20 or more is considered high.) Use this appendix to look up your favorite foods to see where they fall, as well as to select low-glycemic foods when planning your meals.
If you want to eat more of an item than its suggested portion size, just know that doing so will likely increase that food's glycemic load a bit. If that food already has a medium-level glycemic load, you may be bumping its glycemic load up to the high range. In this situation, consider sticking to the portion size listed (and if you're still hungry, choose a lower-glycemic food to fill you up).
A good rule of thumb is to keep your total daily glycemic load under100. If you choose mostly low- and medium-glycemic foods, that shouldn't be a problem.
Bakery Treats
Who doesn't enjoy a donut, muffin, or cupcake every now and then? Choose baked goods made with whole grains and fruit for the healthiest and lowest-calorie options. Sweet treats are just that — a sometimes treat, not an everyday part of your food choices. So even though the items in Table A-1 are medium- to high-glycemic, indulging in them once in a while is perfectly okay.
Beverages
What's the healthiest low-glycemic beverage? If you answered water, you're right. Plain, unflavored water quenches your thirst without adding anything, including calories, and it's exactly what your body craves. Make plain water your primary beverage and enjoy other beverages, such as the ones listed in Table A-2, in small amounts.
Breads and Snacks
Whenever you purchase breads and snacks, look for the phrase 100% whole grain on the package advertising