Mariza Snyder - The Low GI Slow Cooker: Delicious and Easy Dishes Made Healthy with the Glycemic Index

Delicious and Easy Dishes Made Healthy

with the Glycemic Index

DR. MARIZA SNYDER, DR. LAUREN CLUM AND ANNA V. ZULAICA

Ulysses Press

Copyright 2013 Dr. Mariza Snyder, Dr. Lauren Clum and Anna V. Zulaica. Design and concept 2013 Ulysses Press and its licensors. All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means without the prior written permission of the publisher, nor be otherwise circulated in any form of binding or cover other than that in which it is published and without a similar condition being imposed on the subsequent purchaser.

Published in the U.S. by

ULYSSES PRESS

P.O. Box 3440

Berkeley, CA 94703

www.ulyssespress.com

ISBN 13: 978-1-61243-199-4

Library of Congress Control Number 2013931793

Acquisitions Editor: Kelly Reed

Managing Editor: Claire Chun

Project Editor: Alice Riegert

Editor: Susan Lang

Proofreader: Barbara Schultz

Index: Sayre Van Young

Cover design: what!design @ whatweb.com

Production layout: what!design @ whatweb.com

Cover photos: grilled fish and vegetables Anna Hoychuk/shutterstock.com; brussels sprouts Peredniankina/shutterstock.com; seafood stew HLPhoto/shutterstock.com; pumkin custard Edith Frinco/shutterstock.com

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NOTE TO READERS

This book has been written and published strictly for informational and educational purposes only. It is not intended to serve as medical advice or to be any form of medical treatment. You should always consult your physician before altering or changing any aspect of your medical treatment and/or undertaking a diet regimen, including the guidelines as described in this book. Do not stop or change any prescription medications without the guidance and advice of your physician. Any use of the information in this book is made on the readers good judgment after consulting with his or her physician and is the readers sole responsibility. This book is not intended to diagnose or treat any medical condition and is not a substitute for a physician.

This book is dedicated to our families,

for their ongoing love and support,

and to all of you that are consistently striving to make healthy changes!

Contents

Dear Sugar,

Im breaking up with you. Youre no good for me. You make me sluggish and moody, I dont sleep as well and you affect my workouts. So while weve had some fun, and you are delicious, I have to cut you off. Perhaps well run into each other from time to time, but you CANNOT come over every night anymore.

Good-bye, Sugar.

This cutesy Dear John breakup letter to sugar was a Facebook post by Dr. Lauren Clum several years ago. It was intended to be an amusing way to get people to think about their own sugar consumption, yet it actually began a significant process of self-discovery for the author. It brought awareness to the concept of sugar addiction that pervades our culture and society, and piqued an interest in helping people to understand how sugars and carbohydrates affect their bodies and health. The glycemic index (GI) is the perfect tool to assist in this understanding, as it rates foods based on how quickly theyre absorbed by the body after consumption, and how a given food affects blood sugar. Using this tool as a guide for meal planning is an easy way to ensure healthy eating.

If youre perusing this book, youre probably well aware that two of the biggest public health issues facing our society today are insulin resistance and diabetes. Currently, diabetes is the fastest growing chronic disease. It is estimated that approximately 80 million children and adults in the United States have diabetes or are on the verge of developing the disease. This statistic is alarming and even scary, but it doesnt have to continue! Type 2 (adult-onset) diabetes and insulin resistance are avoidable and even reversible with proper dietary practices and exercise.

Eating low-GI foods such as fruits and vegetables, along with healthy fats and proteins, can help reverse chronic disease, especially type 2 diabetes. Diets that include low-GI foods have been shown to regulate both lipid and glucose levels in people diagnosed with type 1 (insulin-dependent) and type 2 diabetes. Recent studies from the Harvard School of Public Health have shown that a low-GI food-based diet offers significant benefits for weight control, diabetes, and coronary heart disease.

We live in a time where there is no shortage of information about weight loss and healthy eating, yet much of that information is conflicting and confusing. Various and extreme dietsfrom those that cut carbohydrates to ones that cut fat, and everything in betweenreign supreme, whether or not theyre healthy or effective. In general, people are not exactly sure what healthy carbohydrates and fats are, or if they even exist, and they may be surprised to learn that eating foods containing them can actually help keep weight off and bodies healthy. Its time to dispel myths once and for all and approach healthy eating in a different way.

We are not advocating a diet but rather a lifestyle filled with nutrient-dense foods that nourish the body and soul. Many people have followed a fad diet in the past, sometimes several times over, and many have experienced temporary weight loss. Often the weight comes back on just as quickly as it came off, and people find themselves in a vicious cycle of yo-yo dieting, with steady weight gain as the result. We know how frustrating it can be trying to figure out how to lose excess fat and sustain long-term weight loss once and for all. Utilizing the glycemic index as a tool to understand how the human body processes carbohydrates can help people make decisions to help them achieve their health and weight-loss goals.

Scientists who research how the body digests carbohydrates tell us that not all carbohydrates are created equal and that we must not completely avoid carbohydrates, particularly the ones in vegetables and fruits. Carbohydrates are vital for body and brain functions, as they contribute to glucose, the required fuel for the proper functioning of the brain, muscles, red blood cells, and organs. Significantly decreasing carbohydrate intake can be dangerous to health because when glucose reserves become too low, the body is forced to break down amino acids for fuel instead of using them for more vital functions.

Exactly how carbohydrates affect the digestive system and blood sugar levels can now be measured. This information is meant to empower people to make more intelligent choices about what they put into their bodies. As a tool, the glycemic index can educate people on which carbohydrates to consume in generous portions and which to consume less frequently.

Keep in mind that the most important carbohydratesthe ones that should never be avoidedare vegetables and fruits rather than grains. Fruits and vegetables are healing foods that contain antioxidants, vitamins, and minerals necessary for biological function, and that help to prevent chronic diseases. Vegetables and fruits are the carbohydrates that should be consumed in large quantities on a daily basis, and they are the basis of the recipes in this book.