1. Oats Rule
Oats are a superb food choice for weight loss and blood sugar control. You can eat them as oat flakes (cold) or soak and cook them to make porridge. Oatcakes are the best ‘bread’ choice, for example, with your scrambled or boiled egg, or as a snack during the day with a high-protein spread such as hummus. Try oat bakes called Snackers (so much better than crisps) and oat biscuits, but do check that they say low-GI or GL load on the box. The best oat choices are those highest in the soluble fibre called beta-glucans. So, it’s best to choose ‘rough’ oatcakes rather than ‘fine’. The Nairn’s brand is particularly GL conscious.
2. Rye or barley instead of wheat
The whole rye grain is also excellent in terms of GL. This means a wholegrain rye bread, in moderation, for breakfast, perhaps with eggs, or as a snack together with a protein-rich food. The best choice of all would be the slow-cooked German-style breads called pumpernickel, sonnenbrot or volkenbrot. You can also find whole rye sourdough bread. These breads will be more dense and heavier than regular wheat bread – this is a good sign, but make sure you have thinner slices. One thin slice will be 5GLs.
Barley is another good grain to use, better than wheat. Studies show it makes you feel less hungry. You can buy wholegrain pearl barley, which boils like brown rice. It is also full of beta-glucans and soluble fibres and has a good, chewy flavour.
There is one ancient wheat I like called Kamut®khorosan. It has a lower GL and is delicious for breads and pastas.
3. Eat more lentils and chickpeas
This food group, known as pulses, is a staple in countries with low rates of obesity, but we just don’t eat enough of these highly nutritious foods in countries with a typical Western diet. Other than beans on toast, most people don’t eat enough pulses.
Pulses are all relatively high in protein, making them lower GL. ......
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