Tag Archives: low glycemic

An experiment that shocked the scientists: Reheating pasta improves its nutritional qualities!

file3611341262531
From a report by BBC: 

…what if you could change pasta or potatoes into a food that, to the body, acts much more like fibre? Well, it seems you can. Cooking pasta and then cooling it down changes the structure of the pasta, turning it into something that is called “resistant starch.”

According to the report, the advantages of this are:

  • Smaller rise in blood sugar
  • More pre-biotics to feed the good bacteria in your gut
  • Fewer calories absorbed.

But this gets better…

Curious but doubtful as to whether reheating the pasta would retain the benefits of cooling, the BBC asked a couple doctors to conduct a small experiment with nine participants. They tested eating the pasta original hot, after it was chilled, and chilled then reheated, testing the changes in their blood sugar several times. The results?

Just as expected, eating cold pasta led to a smaller spike in blood glucose and insulin than eating freshly boiled pasta had. 

But then we found something that we really didn’t expect – cooking, cooling and then reheating the pasta had an even more dramatic effect. Or, to be precise, an even smaller effect on blood glucose.

In fact, it reduced the rise in blood glucose by 50%. 

This certainly suggests that reheating the pasta made it into an even more “resistant starch.” It’s an extraordinary result and one never measured before.

At least one of the doctors will be continuing the research on a more scientific level, to see whether adding resistant starch to one’s diet can improve some of the blood results associated with diabetes.

This doesn’t mean you can pig out on big bowls of spaghetti, but it does make that leftover lasagna a little more guilt free!

Read the full article

Quinoa and spinach salad with balsamic vinaigrette

quinoa-salad-oh-550x330
Quinoa and spinach salad
or…

The best quinoa and spinach salad EVER!

This salad is so addictive! Inspired by a salad I had at a Kansas City “wine dive,” as well as a spinach and orzo salad I used to make, I created this healthy and delicious cold quinoa salad, and it’s always a big hit at parties and potlucks. I love the contrast of all the different ingredients, as well as the sharp taste of the feta balanced by the sweet-and-sour of the vinaigrette, and the subtle spinach and nutty quinoa.

Quinoa is a healthier alternative to pasta like orzo, because it’s a complete protein in and of itself, plus it’s fairly low-glycemic for a grain. And, for those who care, it’s gluten-free.

It’s best made a few hours ahead, I think. I don’t know if it keeps longer than 24 hours, because if there are any leftovers in the fridge that night, I’m likely to I always polish them off as a midnight snack!

If I were making this just for myself, I would use the full amount of feta, but when I’m serving a crowd, I usually put in half the feta, and serve some alongside for those who would like to add more. If you’re serving a nut-sensitive crowd, you could also leave out the nuts and provide them as a garnish.

Spinach and quinoa salad with balsamic vinaigrette

2 c. thoroughly rinsed quinoa  (a 12-oz. package of pre-rinsed)
2 T. butter
3 c. chicken stock
1/2 of a medium red onion, finely diced
1/4 c. balsamic vinegar
2 T. rice vinegar, or a mix
1 – 2 T. maple syrup
1/2 c. olive oil
5 – 6 oz. baby spinach, chopped
2 – 4 T. crumbled feta cheese, to taste
1-1/3 c. craisins, chopped apple, or a combination
2 – 3 T. fresh basil (optional)
pecan and/or walnut pieces, to taste – maybe 1/2 cup

Make sure your quinoa is thoroughly rinsed, until the water runs clean. If not, it will be bitter. More info here.

Melt butter in a large skillet, and saute the quinoa till it just starts turning golden brown. (This step is optional. If you’re pressed for time, feel free to skip it.)

Add the chicken stock, bring to a boil then turn down to a simmer, cover and let cook for 15 minutes. Then remove from heat and let it sit — still covered — for 10 minutes.

Meanwhile, dice the red onion and put it in the bottom of a large mixing/serving bowl. Combine the vinegar, sweetener and olive oil in a small jar and shake to combine. Set aside.

Once the quinoa is done, and if there’s any excess liquid, drain that off. Pour the quinoa over the onions and place that mixture in the fridge to cool off. The reason: subjecting the onions to the heat of the cooked quinoa will mellow them a bit, and start them releasing their flavors into the mixture.

Once the quinoa is cooled, pour the vinegar mixture over the salad. Stir gently till well combined. If you have more than 2 hours to serving time, cover and place back in the fridge.

An hour or two before serving, add the spinach, feta, and craisins or apple. Taste and adjust ingredients if needed. More feta for a sharper taste; more Splenda and/or fruit for a sweeter taste.

Add the fresh basil and nuts just before serving.

Serves 10-12

Nutrition data from myfitnesspal.com:

Nutrition Facts
Servings 12.0
Amount Per Serving
Calories 400
% Daily Value *
Total Fat 25 g 38 %
Saturated Fat 5 g 24 %
Monounsaturated Fat 9 g
Polyunsaturated Fat 9 g
Trans Fat 0 g
Cholesterol 12 g 4 %
Sodium 188 mg 8 %
Potassium 428 mg 12 %
Total Carbohydrate 39 g 13 %
Dietary Fiber 4 g 16 %
Sugars 13 g
Protein 9 g 18 %
Vitamin A 1 %
Vitamin C 12 %
Calcium 1 %
Iron 112 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.