Glycemic Load List

Healthy eating: Susan Jane White makes a deliciously chewy muesli bar, full of ...

Yacon is the super-sweet spud known as the apple of the earth because of its inherent sweetness. A tuber vegetable, it makes a wonderfully sticky syrup. Yacon nectar is definitely the nearest thing to golden syrup for the health-conscious, smoothie-swilling folk. Despite the unfortunate onomatopoeic ring to its name, yacon is, in fact, outlandishly tasty while magically low in calories and glycemic load. Hurrah! This is because of yacon's naturally high content of inulin, a complex sugar that breaks down very slowly in the body.

Its trump card, however, is that much of its inulin content will convert to fructooligosaccharides -- that's doctor's speak for prebiotics. Fructooligosaccharides make for happy bowels by feeding the good bacteria in our digestive tracts. Prebiotics are necessary for probiotics to multiply. In other words, for better colon health.

Yacon can be a little tricky to source. I recommend visiting www.navitas.com or dropping into Down To Earth on Georges Street next time you're in Dublin. It is also sold in freeze-dried pieces and powdered form; sprinkle it liberally on top of yogurt or porridge as a saintly little sweetener.

Yacon Muesli Bars

Commercial muesli bars may seem healthy, but they are often no better than biscuits. Always read the list of ingredients, much of which is marketing jargon for sugar.

Here's a muesli bar that will rival a multivitamin pill. Nuts carry protein and vitamin E to help repair damaged skin, particularly from too much gargle or sun rays. In addition, almonds offer a non-dairy source of calcium, while pecans provide zinc for immunity, great skin and optimal hormone production. Not bad for a modest muesli bar.

Oat flakes help move waste through the gut and grab excess cholesterol along the way. So make sure dad scoffs a fair portion of these, too. Oats also help to drip-feed our battery throughout the day by releasing its energy slowly and consistently. Similar to yacon, raw agave and cinnamon. Think of them as the blood-sugar police, especially if you're diabetic .

You will need:

1 cup ground almonds

2 cups oat flakes

½ cup pecans, chopped

Handful of sunflower seeds

¾ cup dried yacon pieces, roughly chopped or torn

1 teaspoon cinnamon

1 teaspoon dried ginger

¾ cup extra virgin coconut oil or butter

¾ cup raw agave or yacon syrup

Preheat the oven to 160/170°C, 330°F, Gas 5, in conventional ovens. In a bowl, combine the ground almonds, the oat flakes, the chopped pecans, the sunflower seeds, the dried yacon pieces, the cinnamon and the dried ginger, and mix well. In a saucepan, gently melt the extra virgin coconut oil or the butter, whichever you're using, with the raw agave or the yacon syrup, whichever you're using, for three minutes and then whisk together.

Can anyone suggest a low glycemic load, low sugar diet? | Insight ...

Background info: Glycemic Index measures the rate of the effect that carbohydrates have on blood sugars level. High means carbohydrates break down fast and release glucose quickly into bloodstream. Low means it is more gradual.

I haven’t noticed how high my glycemic diet is (just so you know, that is bad). I want a change in my eating habits because I’ve read that it leads to weight loss. ALSO I have read in a recent study a month ago that confirmed that milk and sugar (both of which I eat almost regularly) causes acne and a low glycemic load, low sugar diet is the way to go. So yeah. Just so you know, I am asian and my people tends to like to eat white rice, white bread, and floury products; all of those are high up on the list.

If you got nothing then at least list some foods that have a low glycemic index and/or low sugar please.

Here is the link to the study if people are interested. The first paragraph sure is affirming to all the acne sufferers out there. http://www.huffingtonpost.com/dr-mark-hyman/do-milk-and-sugar-cause-a_b_822163.html

The simpler the carbohydrate ie. sugar, the higher the Glycemic Index (GI). if you only want to lower the GI of the food you eat just take in some fat with it. If your concerned with hyperglycemia after eating rice or white bread just eat some fat with it. This lowers you GI and will delay gastric emptying. So as far as foods with a low GI: anything with a high % of fat. Hope that helps.

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