Since writing my first book, my recipes have developed to include more low-GI carbohydrates and techniques on how to lower the GI of a meal; although in some cases this means increasing the amount of carbohydrates, I use low-GI carbohydrates—the “smart carbs.”
There are no hard-and-fast rules for the exact ratio of protein, carbohydrates, and fat in each meal. Generally, lean protein is the heart of the meal, accompanied by low-GI vegetables, fruits, and legumes, a splash of low-fat dairy products, and the good unsaturated fats. As we know, carbohydrates and fat are used for energy, and protein for cell repair and construction. By reducing the carbohydrates and fat in your diet, you allow your body to access your fat reserves. Put this together with the benefits of eating low-GI carbs (giving you more control over your blood sugars, fat storage, appetite, and energy levels) and you have a successful regimen for weight loss and for maintaining a healthy weight. The recipes in this book embrace these principles without the need for tedious weighing and counting.
The GI ranking system has been established through complex tests using real food and real people. In a nutshell, a GI below 55 is low, 55 through 70 is intermediate, and above 70 is high. Although different research bodies perform these tests and establish rankings, an international standard for GI testing was established in 2010. In Australia, a “GI” symbol, developed by the Sydney University Glycaemic Index Research Institute (which counts Olympic gold medalist Ian Thorpe as a spokesperson) and endorsed by Diabetes Australia, is found on many low-GI products on supermarket shelves. The United States and Canada do not have such a widely adopted GI symbol program, though a “GI tested” service mark has been introduced by Toronto’s Glycemic Index Laboratories, and other testing entities also provide low-GI certification for packaged foods.
Education is the key to success. With a basic understanding of the simple nutritional principles of food, the concept behind high-protein, low-GI eating will become clearer.
What follows is a brief discussion of protein, carbohydrates, and fat, and a chart that shows you which foods to enjoy, limit, and avoid. Obviously, this is a guide only and is by no means conclusive.
PROTEIN
Protein is essential for the overall health of our bodies, controlling the building and repair of every living cell, including tissues of the brain, muscles, and blood, and regulating our immune system and organ function.
Animal proteins (red and white meat, fish, and eggs) are complete proteins, as they contain all of the essential amino acids. Tofu is also an excellent source of protein. Other plant proteins do not contain all of the essential amino acids and are considered incomplete. These include beans and legumes, nuts and seeds, grains, and products made from these foods. The meat proteins used in my recipes are predominantly trimmed of excess fat, and with any slow-cooked dishes I recommend skimming the fat off the top before serving.
CARBOHYDRATES
Carbohydrates are divided into two categories, based on their chemical structure: simple and complex. Simple carbohydrates (now sometimes referred to broadly as “sugars”) include sugar, honey, maple syrup, fruit (fructose), and dairy products (lactose). Complex carbohydrates (now sometimes referred to broadly as “starches”) include fiber and starchy foods, such as potatoes, pasta, legumes, whole grains, and bread. This division, however, does not take into account how the body digests them. It is now widely known that, like fats, not all carbohydrates are the same, and the body metabolizes them differently.
When we eat carbohydrates, our body breaks them down into glucose, which causes our blood sugar levels to rise. To control this rise and lower our sugar levels, our body produces insulin—the facilitator in fat storage and an appetite stimulant. The greater the amount and the more refined the carbohydrate, the higher and faster the insulin response. This seesawing not only causes hunger but can also cause exhaustion. Low-GI carbohydrates are absorbed slowly into the bloodstream, resulting in slow glucose release and a slower, more controlled production of insulin. This in turn results in sustained energy levels and a sense of feeling fuller longer. In basic terms, the GI is the rate at which the body digests carbohydrates. The lower the index, the more slowly the carbohydrate is digested.
FATS
Fats are a great source of energy and are vital for many of the body’s functions, including the transportation and absorption of vitamins, assisting with the immune system, and regulating our hormones. There are several types of fats, containing very different properties. Monounsaturated fats are found in oils such as olive oil, rice bran oil, and peanut oil, and in nuts and seeds. Seen as “good fats,” these fats reduce levels of “bad cholesterol” (or LDL) and raise “good cholesterol” (or HDL) in our blood.
Many of the fats in a low-GI diet are found in protein-based foods such as fish, green leafy vegetables, and seeds such as flaxseeds, sesame seeds, and pumpkin seeds. The essential fatty acids are part of the polyunsaturated fat group. They are essential for good health and, unlike other fats, cannot be made by the body. Not only do these fats protect against heart disease and stroke, they lower blood fat levels and are essential in regulating the immune, digestive, and reproductive systems.
Saturated fats are found in dairy products, eggs, and meat. High consumption of these products can result in increased blood cholesterol and blood fat levels. When it comes to dairy products, you can choose between full-fat, reduced-fat, and low-fat products—your decision should be based on taste, quality, and quantity used. Often when fat is removed from food products, carbohydrates are added in the form of sugar, which not only affects the taste but also increases the GI. Eating low fat does not necessarily mean that you are consuming fewer calories, nor does it mean the product is better for you. Read the labels carefully and let common sense be your guide.
Trans fats, also known as trans-fatty acids, are the worst fats and the ones to avoid at all cost—they are highly toxic and offer no benefits. Like saturated fats, they will increase your LDL and lower your HDL, thereby increasing your risk of heart disease. These fats are found in some animal foods and are man-made through the partial hydrogenation of oils. Many packaged cookies, crackers, margarines, and snack foods once contained trans fats, but many manufacturers have revamped their recipes to eliminate all or most of the trans fats.
Fast foods and highly processed packaged carbs such as cakes and cookies don’t rate a mention here, as they are high in fat and often contain dangerous trans-fatty acids. All the grains and pastas listed are low or medium GI but I have limited their use to side dishes rather than having them as the main component of a meal, leaving room for you to include lean protein and an abundance of vegetables.
GOLDEN RULES FOR MAINTAINING A HIGH-PROTEIN, LOW-GI LIFESTYLE
• Choose small amounts of low-GI carbohydrates—that is, the smart carbs that are absorbed slowly into the blood, meaning slow glucose release and sustained energy levels. Generally speaking, the higher the fiber and the more unrefined the carbohydrate, the lower the GI.
• You can include medium- or high-GI carbohydrates in your diet in moderation, as there are ways to reduce their GI. The simplest way to do this is to add an acid, such as lemon juice or vinegar, and a little good unsaturated fat, and combine it with a low-GI carbohydrate.
• Include protein in every meal and snack—it lowers the GI of the accompanying carbs and satisfies your appetite.
• Don’t overeat. This is so easy to do when you’re enjoying a meal, even if it is high protein, low GI, and low fat. Keep an eye on portion size—to maintain a healthy weight, you must balance the energy you take in with the energy you expend.
• Drink plenty of water. It is vital for digestion and the transportation of nutrients and minerals throughout your body to enable normal bodily function. It also prevents constipation, is essential in fat burning and the elimination of toxins, and controls the body’s temperature. The basic recommendation for optimum health is to drink eight to ten glasses a day—more with warmer weather and exercise. Remember, thirst is often mistaken for hunger, so drink up!
• There is a tendency for vegetables to stick while panfrying, so instead of adding more oil, simply add a little stock or water and reduce the heat. Covering the pan will steam the food—this technique is particularly useful when cooking egg dishes, as the base often cooks well before the top.
