How to Eat More and Weigh Less (without filling up on salads and rabbit food)

By Karla Jones Seidita, Home Economist
Cheesecake Farms

Dragging around?
No medical reason?
It's a GI thing!
Breakfast bars have a high GI.
Make your own using
low GI grains and flours. 

While you may be eating good nutritious food, it's possible that you're eating too many foods with a high glycemic index.

The glycemic index (GI) is a scale that tracks how rapidly carbohydrates in food are released into the blood stream and put into storage by the body.

The body likes to store foods with a high GI (70 or more).
Conversely, the body likes to immediately use foods with a low GI (less than 55).

So, when your diet is high in foods with a GI of 70 or more, the foods are quickly moved out of the blood stream and converted into body fat for storage.  It's no wonder you're tired all the time.  When there's no carbs in your blood stream, you're like a car without fuel - you've run out of gas.

When you're out of gas, what do you do?  You fill up.  Candy bars, snack cakes, coffee, soda, chips - anything to give you a quick lift but, sadly, when you fill up on foods with a high GI, you get a quick lift but the cycle begins again.  The high GI foods are sent into storage so you're hungry and need another lift.

Foods with a low GI (less than 55) remain in the blood stream longer and the body like to use them for current energy needs.  Simply by eating foods with a low GI, you'll have energy now and it will stay with you to keep you on a even keel.

High GI foods are not bad foods.  They are just foods and, in fact, many are very nutritious.  It's just a question of making better choices for your bodily needs.

If you're tired all the time and there's no medical reason, it's probably the GI of the foods you eat.

Eat foods with a lower GI and you'll be amazed at how much energy you'll have!


Low GI Power Porridge
packs power into
your day
Power Porridge

Oatmeal is nutritious, has fiber and helps to lower cholesterol but its GI is 53 - pretty close to the 55 mark.

Add milk and sugar and you've eating a high GI breakfast well above 55.

But by adding 2 low GI cereals to the oatmeal, buckwheat (GI 45) and rye (GI 34), you've lowered the over all GI of the oatmeal to a mere GI of 44 per serving.

Best of all, it tastes great (like fancy oatmeal) and has the added nutrition of the two other grains.

Your taste will never know the difference - but your body will.


Serves 2 to 4

1/4 cup cream of buckwheat cereal
1/2 cup old fashioned oatmeal (not steel cut, instant or quick cooking)
1/4 cup cream of rye cereal
2 1/2 cups water

Home made jam is great
but has a high GI so
use sparingly on low GI
breads and muffins
Mix everything together in a small pot.  Bring to a boil on high. 

Reduce heat to low and cook, stirring occasionally, about 5 minutes (uncovered) or until it's the consistency you like.  Serve with power toppings.

Power Toppings:
(Choose any or all and make sure some of them are raw.)

Fresh raw apple
Raw cranberries
Raw walnuts, pecans, sun flower seeds, and/or pumpkin seeds
Raw or toasted wheat germ
Milk (any type - cow, soy, coconut, rice or almond)
Yogurt, kiefer or buttermilk (plain)
Sweetener - Maple syrup, brown sugar, agave, honey
Bee pollen

Karla's Tips:
Go easy on the brown sugar, honey and maple syrup which will boost the GI.
Artificial sweetener is not recommended.   It zaps energy.

Short on time in the AM?
Measure out several batches and store (uncooked) in a canning jar, plastic bag or other container.
When you're ready for breakfast, use 1/2 cup of the mix and 1 1/4 cups water for each serving you need.

No time to sit down and eat in the morning?
Take your cereal to go.

Need a GI listing of foods?
They're readily available on line (Google glycemic index charts), at the library, local book stores and at health food stores.


Popular Posts