I've been fascinated for a while now about how different fruits and veggies are processed by the body.Especially how the pancreas deals with them, since many are low in carbohydrate and high in fibre.
And some even have no discernible effect on blood sugars: courgette, cucumber, green beens. Mushroom, capsicum, brocolli. Tomatoes, celery, onions.
A typical meal for me at the moment is a plate of veggies with some protein.
Ingredients
100g Steak or Chicken Breast
4 Button mushrooms
1/2 a Courgette
1/4 of a Capsicum
1/2 a stalk of Celery
Coriander
Garlic, Ginger, Cracked Pepper, Chilli Flakes
Lemon Juice, Vinegar
Directions
Usually I prepare (maybe a shake of lemon pepper and a spray of oil) and start cooking the steak or chicken.While that sizzles on the hob, I chop up my veggies: sliced mushrooms and celery. Maybe a handful of cabbage. Or small amount of chopped onion or spring onion. When the meat is cooked, I put it out to rest and put the veggies into the same pan. Stir over a high heat for a few moments then put in 1/4 cup of water. I often add a splash of lemon juice and/or vinegar and/or a twist of cracked pepper too ... top with coriander. Slice the rested meat and serve warm over the stirfry.
Serves 1
But some play foul of that rule, for example pumpkin and parsnip are both high GI.
And sweet corn is a really good example. On a cob, boiled and eaten from the cob, corn is really good for you and low GI, but taken off the cob makes them higher GI.
Varieties and preparation change this too. Old floury potatoes can be high GI and new potatoes low GI. Boiled kumara has a lower GI then baked kumara.
In the meantime, I am enjoying a food plan of all the veggies that will benefit my blood sugars. Which is the goal. And who doesn't have 12 minutes or less to create a delicious healthy meal?
Another conscious decision I have made is to limit my intake of veggies as part of my plan. And it's working ... this morning's weight was 89.0kg. Yay.
Well Done
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