Archive for December 14th, 2007

Glycemic Index(GI) of some common foods

The Glycemic Index gives a rating to each food, between zero and one hundred. Did you know, the yellow split pea(channa dal) used in most of our Indian cooking has the rock-bottom lowest GI of any food.

High: 70-100. These foods raise blood sugar levels rapidly. Keep to a minimum when trying to control weight. Quickly absorbed sugar requires the body to release large amounts of insulin, which promotes fat storage. The lower the insulin, the less likely fat storage.

Medium: 55-70. Include in moderation.

Low: Below 55. To achieve weight loss, base meals and snacks around these foods.

High GI :

  1. Baked Potato, 85
  2. Bagel, 72
  3. White Bread, 70
  4. Morning coffee, 79

Medium GI:

  1. Croissant, 67
  2. Sugar, 65
  3. Sweet Biscuits, 69
  4. Basmati Rice, 58
  5. Honey, 58
  6. Popcorn, 55

Low GI:

  1. Noodles, 47
  2. Pasta, 41
  3. Baked beans, 48
  4. Kidney beans, 27
  5. Lentils, 29
  6. Chick peas, 33
  7. Apples, 36
  8. Bananas, 55
  9. Kiwi fruit, 52
  10. Milk, 27
  11. Lentil Soup, 44
  12. Yogurt, 44

Here is a list of GI for some of our Indian food:

Bengal gram dal (chana dal), 16
Rajmah (red kidney beans), 27
Baisen (chick pea flour), chapati 39
Green gram (mung beans), 54
Barley chapati, 61
Black gram, 61
Horse gram 73
Whole greengram 81
Bajra (millet), 82
Maize chapati, 89
Semolina, 94
Tapioca, steamed 1 hr, 100
Jowar, 110
Ragi (or Raggi), 123

I found a few sites which have detailed lists for all the foods available in this world. 🙂

If you want to find out more, take a look at the following links:

P.S:I hope you have found this information to be of use & value. Use at your own risk if u want to loose weight in the coming year. 😦

Simple and Healthy Carrot Tomato Raita

Raita is a salty cooling side dish made out of Yogurt. It can be made in many ways. Raita should always be served chilled and any leftovers refrigerated. You can replace the carrots with cucumber or onions.

Carrots can be eaten raw or cooked. The cooking deprives them in nutrients. So, here comes an easy way for you to get all the health benefits I have listed at the end. Make this raita today and enjoy a healthy life. 🙂

Ingredients:

  • 1/2 lb finely grated carrots
  • 2 finely chopped tomatoes
  • 2 cups low fat yogurt
  • 2-3 tsp finely chopped cilantro
  • salt to taste
  • 1/4 tsp finely ground pepper
  • 1 red chilli, 1/2 tsp mustard seeds, pinch of hing for seasoning(optional)

Method:

Finely grate the carrots in a box grater. Chop the tomatoes as well. Beat the yoghurt in a bowl, add the finely grated carrots and chopped tomatoes. Next add salt, and ground pepper.

In a small pan, heat 1 tsp oil, when it is hot, add the mustard seeds, hing, slit the red chillies and add them, and finally hing. When this seasoning is cold, add it to the yoghurt. Mix well.

Carrot Tomato Raita

P.S: Garnish with cilantro and a little bit of chilli powder just before serving. Raita has a cooling effect on the palate which makes it a good foil for spicy Indian dishes.

Health Benefits from Carrots:

  1. It is one of the richest food in beta-carotene.
  2. The carotene has an antioxidant property which may reduce the risk of certain cancer and aging disease.
  3. Carrots help you have a healthy skin and a good night vision.
  4. Carrots are our intestines’ friends.
  5. This vegetable may boost your immune system and lower the risk of lung cancer.
  6. Carrots may lower blood cholesterol levels and increase the lactation.

Health Benefits from Tomatoes:

  1. They are the leader where vitamin C is concerned.
  2. Vegetarians do not forget to add tomatoes in your salad. Its vitamin C will enhance the iron absorption.
  3. It’s perfect vegetable for a diet. Rich in water (more than 90 %), tomato is a diuretic. It will help you eliminate toxins while you are on a diet.
  4. Tomatoes contain lycopene, this compound has powerful anticancer properties.
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