Carbohydrates are found in a variety of foods and provide the body with fuel (energy). They include rice, breads, grains, dairy, fruit, cakes and biscuits. Many foods containing carbohydrate also provide fibre, vitamins and minerals. Carbohydrates break down into glucose during digestion and are absorbed into the blood stream.
The type and quantity of carbohydrate foods you eat will affect your blood glucose levels. Glycaemic Index (GI) is a measure of how quickly or slowly a carbohydrate food is digested and increases blood glucose levels.
Health Benefits of Lower GI Foods:
– They result in a slower rise in blood glucose levels after eating
– They provide a feeling of fullness for longer and therefore may assist weight control
Fibre, particularly soluble fibre can lower GI. Add psyllium husks to breakfast cereal; add salad vegetables to a sandwich or add lentils to soup. Protein as part of a meal can lower the GI. Combine a serve of fish, lean meat, skinless chicken, egg or tofu with a serve of a lower GI carbohydrate food and plenty of low carbohydrate vegetables in meals. Look for the Low GI symbol on packaged foods.
In today’s workshop we prepared and cooked Ricotta Pancakes, packed full of fiber and protein which improves the Glycemic Index of the meal. The class all agreed they were delicious and a great healthy breakfast meal!