The GI Diet Blog and Board

Pork Tenderloin is atkins/low carb friendly for those of us who struggle with feeling satisfied. I still struggle, but there’s one meat for me that seems to fill me up, and that’s pork. Tenderloin is the BEST part of the pig, and this is one such recipe that’s sure to make pork a flavourful source of protein for your dinner along with a side of salad or asparagus.

HERB-ROASTED PORK TENDERLOIN

Yield: Makes 1 Tenderloin (4 Servings)
Serving Size: about 3-1/2 ounces sliced tenderloin
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml

INGREDIENTS

- 1 whole pork tenderloin (1 pound)
- 1 tablespoon grainy Dijon mustard
- 1 tablespoon chopped fresh rosemary,
or 1 teaspoon dried rosemary
- 1 tablespoon chopped fresh oregano,
or 1 teaspoon dried oregano
- 1 tablespoon chopped fresh sage,
or 1 teaspoon dried sage
- 1 tablespoon chopped fresh thyme,
or 1 teaspoon dried thyme
- 1/2 teaspoon freshly ground pepper

DIRECTIONS

Preheat the oven to 450 degrees F.

Prepare a shallow roasting pan and rack with non-stick pan spray.

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Brush the tenderloin with the mustard. Combine the herbs;
pat them evenly onto the tenderloin and sprinkle with pepper.

Place the pork on the rack in the roasting pan, set it in
the oven, and immediately reduce the oven temperature to
350 degrees F. Roast until a meat thermometer inserted in
the thickest part of the tenderloin registers 145 degrees
F., about 25 minutes (depending on the size of the tenderloin).

Remove the pork from the oven and let rest 5 minutes.
Carve in 1/2-inch slices and serve with the pan juices.

Nutritional Information Per Serving:
Calories: 141, Fat: 4 g, Cholesterol: 66 mg, Sodium: 96 mg,
Carbohydrate: 0 g, Dietary Fiber: 0 g, Protein: 24 g
Diabetic Exchanges: 4 Very Lean Meat

since eggs are such a simple, inexpensive and great-any-time-of-day protein, it makes sense to have 1001 recipies to enjoy them!

SPANISH OMELETTE

Yield: 4 servings
Source: “Magic Menus for People with Diabetes”
Info: http://diabeticgourmet.com/book_archive/details/3.shtml

INGREDIENTS

- 1/2 cup chopped green pepper
- 1/4 cup chopped onion
- 1 tablespoon minced garlic
- 2 tablespoons water
- 1 can green chilis, chopped
- 2 Roma tomatoes, chopped, seeds removed
- 2 teaspoons chopped pimiento
- 6 egg whites
- Pinch of saffron
- 1/2 cup low-fat cottage cheese (1%)

DIRECTIONS

In nonstick skillet, saute green pepper, onion,
and garlic in water. Add chilis, tomato, and
pimiento and boil off remaining liquid.

Combine egg whites and saffron and beat into soft
peaks. Fold cottage cheese into egg whites,
followed by the contents of the skillet.

Return to skillet and fry until eggs are set,
turning to avoid scorching. Pour off any water
rendered during cooking and serve.

Nutritional Information Per Serving (1/4 of recipe):
Calories: 71, Fat: 0 g, Cholesterol: 1 mg, Sodium: 338 mg,
Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 9 g
Diabetic Exchanges: 1 Very Lean Meat, 1 Vegetable

I found another article today that is relevent to this blog. I love posting “top 5″ top articles either ones I’ve written on my own based on my own experiences, top 5 found from other sources. Top 5 ways to boost your metabolism naturally seems to list similar tips I’ve seen in the past: eat breakfast, eat more protein, get rid of refined grains to name just a few that I’ve seen.

This article also specifically mentions a low glycemic index diet as the method of eating to boost metabolism.

It’s a great read folks.

http://www.startribune.com/1244/story/1241141.html

The above article is another fairly informative article but I have a few comments about it.

When in doubt, take the water test. Just drop a little bit of a food in a glass of water. If it dissolves quickly, it has a high glycemic index. If it dissolves slowly, it’s probably low on the glycemic index.

First of all, I never thought of trying that, but that’s kind of neat. I mean, put a leaf of lettuce in a glass with water and it will take a LONG time to dissolve. So that’s a neat tip.

But here’s where I’m disappointed with the article:

But just because a food has a low glycemic index doesn’t mean that it’s healthful. “Steak and crème brûlée both have a low glycemic index,” Heber notes. “But they are loaded with fat and calories. You can gain weight on anything if you eat enough of it. It doesn’t matter what it is.”

What I have to say about this is simply: the writer is misinformed. steak isn’t low gi, it is NO GI (raw steak with no bbq sauce or sugery marinade). It’s kinda like confusing “low carb” with “low gi” These concepts are *not* the same, people!

Low GI is an all encompassing food plan. In fact, the proper low GI diet book will list what meats are low and high GI. For example: high gi meats listed in the book *I* use include:

Low GI meats include:

In other words, there’s special emphasis on lean fat meats. The same applies for cheeses.

Be informed. Low GI is *not* the same as saying something is Low *carb*

Here’s an excellent article on how to: Lose 30 Pounds in 3 Months

I get a newsletter in my email on a regular basis from Menshealth, and generally speaking, I’m satisfied with many pointers they have, even if not entirely focussed on Glycemic Index.

This article listed five steps that I use on a daily basis that anyone can easily apply to their GI Diet. I swear by this “cheat sheet” of tips. For more information, please read the article above.

1. Cut Out Fast-Digesting Carbs
2. Eat More Vegetables
3. Have Protein at Every Meal
4. Don’t Be Afraid of Natural Fat
5. Forget About Processed Foods

My trip back home was successful. I got the recharge I needed from family and friends and have returned home to a renewed sense of tackling this bear of a weight problem.

One of the things I’ve noticed which isn’t earth shattering news or anything, was the availability of reasonable GI friendly snacks and meals on the plane. I’ve discovered that I don’t enjoy eating before travelling and usually only want something small on the plane or a drink. Since this was a longer flight, I treated myself to a meal that was simple and healthy, a nod to kick starting my workouts and renewed dedication to the GI diet when I got home:

- baby carrots with ranch dressing as a snack
- sliced roasted chicken with a caesar salad with romaine lettuce, croutons, parmesan cheese and caesar dressing
- glass of red wine

The other thing I noticed while travelling was the staff coming around in regular intervals offering more water as opposed to caffiene or alcoholic choices, a good sign of healthy options for travellers, not just healthy snacks.

I like to gain my inspiration for the GI diet from a number of sources. Travelling was one of them. I suppose because I used to ignore those healthy options before, this all seems new to me. But gone are the days where I look at chips as the holy grail of snacking. I plan on looking at those healthy options first before my mind and taste buds wander elsewhere.

Snack suggestions:

- baby carrots - a sweet alternative, very healthy, and in limit quantities fairly low carb snack. 2/3rd of a cup or 114grams will give you 12 carbs 3 of that wholesome fiber.
- almonds, peanuts, walnuts - Southwest airlines are long known as the company that gives people ‘just peanuts’. As comical the quantity is, they’re actually doing something good for us. Nuts are higher on the fat side, but they are an excellent source of fiber and healthy fats, and lower on the carb side compared to their carby chip counterparts. If you’re looking for crunchy don’t dismiss these options

Finally: chocolate.. .so what’s the deal here? the deal is simply: BE CAREFUL. If I find some articles on how good chocolate is for those of us watching what we’re eating, I’ll present my findings. Read the labels: consider moving from milk to dark chocolate, choose bars with more nuts like almonds, and reduce the number of bars that have caramel or other sugary ingredients. You might be surprised that 2-3 peices of plain dark chocolate have as little carbs and just as much fibre as those carrots I suggested above. If you can’t go without that fix, at least look for healthier ways to get that chocolate fix. Until there are more sugar free snack options available to diabetics, the dark chocolate rule is a quick and easy thing to remember.

Swap in/swap out.

Fridge Wisdom is a great little article that landed in my email or msn messenger service this afternoon. It’s not directly GI related but I’d say at least 80% of this article can be applied to a GI inspired diet, when considering leaner sources of protein, or ways to reduce carbs and increase fibre.

It’s got 20 points and is a great read! I feel vindicated in that this article mentions swapping in red potatoes as an alternative; something I’ve been trying to explain to my dear old pop who’s not interested in the finer details of GI but is never the less supportive.

Low-Carb A ‘Reasonable Alternative’ To Low-Fat, Portion Control Diet, Study Finds

Jimmy Moore from livinlavida low-carb wrote about this study this week. It’s an interesting read. In my search for articles this morning, I landed on another one that suggested that a low GI or GL diet has no long term impact on weight loss, study. I beg to differ.