|Posted on April 19, 2016 at 12:35 AM||comments (0)|
What is the Glycemic Load?
In 1997, researchers at Harvard University introduced the concept of Glycemic Load. The Glycemic Load seeks to balance the Glycemic Index by accounting for serving size. Let’s take a watermelon as an example. It has a high GI (Glycemic Index), as the carbohydrate will increase blood sugar levels rapidly, but it contains a relatively small amount of the carbohydrate, meaning that it has a low glycemic load.
A food’s Glycemic Load is calculated directly from its Glycemic Index. We simply take the food’s Glycemic Index, divide it by 100, and multiply it by the grams of carbohydrate (excluding fiber) in a typical serving size. A GL of above 20 is considered high, the 11-19 range is considered average, and below 11 is low.
Let’s look again at watermelon. It has a Glycemic Index of 72, which is relatively high. However, a typical serving size only has 5 grams of carbohydrate. This means we can calculate the Glycemic Load like this: 72/100*5 = 3.6. Although the Glycemic Index is high, the Glycemic Load is relatively low. This makes the Glycemic Load more useful as a dauily tool to determine the foods you can eat.
Watermelons are an unusual case, insofar as they have a high Glycemic Index (above 70 is considered high), yet have a low Glycemic Load (below 11 is low). This is not common, as most foods with a high GI will have a correspondingly high GL.
The Glycemic Load Of Fruits
Here is a table containing the Glycemic Load of various fruits, taken mostly from the American Journal of Clinical Nutrition in 2002 and the American Diabetes Association in 2008. Remember that a GL of more than 20 is considered high, a GL of 11-19 is considered average, and a GL of below 11 is considered low.
Fruit | Glycemic Load | Serving Size (grams)
Apple 6 120g
Apricot 3 120g
Banana 11 120g
Blueberries 5 120g
Cherries 9 120g
Kiwi 7 120g
Lemon 3 120g
Mango 8 120g
Nectarines 4 120g
Oranges 4 120g
Peach 5 120g
Pear 4 120g
Pineapple 6 120g
Plum 5 120g
Prunes 10 60g
Strawberry 1 120g
Watermelon 4 120g
Bear in mind that a high GI and GL does not necessarily mean that fruits are unhealthy!
|Posted on December 8, 2015 at 1:55 PM||comments (0)|
What Is Xylitol?
Xylitol is a sugar alcohol – and no, that doesn’t mean there’s alcohol in it. It’s also known as a polyol. Sugar alcohols contain fewer calories and fewer carbohydrates than other sweeteners. Replacing sugar with xylitol can be helpful if you’re trying to lose weight or even to help prevent weight gain.
What Does Xylitol Taste Like?
Xylitol is a white crystalline granule that looks and tastes like sugar. The good news is that it doesn’t have the negative side effects associated with sugar. Xylitol is low-calorie, low-carb, diabetic safe and we think it’s guilt free!
What Is The Nutritional Content Of Xylitol?
Xylitol has 2.4 calories per gram and is slowly absorbed as a complex carbohydrate. In comparison, sugar has 3.75 calories per gram.
Where Does Your Xylitol Come From?
Xylitol is mostly extracted from North American grown hardwood trees, and it’s delicious. We believe the practices employed in the harvesting and processing of xylitol are ecologically sustainable. Xylitol is also naturally occurring in many fruits and vegetables. Did you know the human body makes about 15 grams of xylitol per day?
Why Are We Just Hearing About Xylitol?
During World War II, Finland was suffering from a sugar shortage and with no domestic supply of sugar they searched for, and rediscovered, an alternative – xylitol. It was only when xylitol was stabilized that it became a viable sweetener in food. Researchers also discovered xylitol’s insulin-independent nature (it metabolizes in the body without using insulin). Xylitol is the sweetener of choice in European countries and we’re just catching up in North America. Today, about 80% of chewing gum sold in Asian countries contains xylitol.
How Is Xylitol Made?
The molecule is extracted from hardwood trees through an all-natural process utilizing steam and ion exchange. Then, it’s crystallized and voila! –all-natural xylitol is ready for your coffee, tea, cereal, and all those delicious baked goods from us that you wish you could eat but have been avoiding because of high calories.
How Do I Use Xylitol All Natural Sweeteners?
Xylitol can be used one-to-one in any recipe requiring sugar. It is ideal for sweetening coffee, tea, cereal or using in homemade, salad dressing, sauces, and dips and any other recipe calling for sugar.
How Do I Bake With Xylitol?
Xylitol can be used one to one in any recipe requiring sugar. Sugar alcohols do not react with yeast so they won’t help bread rise.
Xylitol does not caramelize when baking so finished baked goods may seem dryer. An easy solution is to add more liquid, lecithin, butter, or even xanthan gum to the recipe to retain moisture. Xanthan gum will keep sugar alcohols from crystallizing so we suggest sifting xanthan gum with xylitol prior to adding liquid ingredients. Solid chocolates and some recipes that are exposed to air for long periods such as jams or jellies will also show signs of re-crystallizing.
If a recipe calls for powdered sugar (i.e., frosting), place dry xylitol in a blender or food processor and pulse until it’s a fine powder. You can also add corn starch, tapioca powder, arrowroot or a touch of guar gum to powdered xylitol and blend it all together. Use two parts by weight of powder to one part of shortening or butter for frosting.
To substitute for one cup of brown sugar, use ¼ cup molasses and ¾ xylitol.
How Does Xylitol Affect Diabetics?
Xylitol is known to be diabetic safe and is approved by the American Diabetes Association. It is a natural insulin stabilizer; therefore, it doesn’t cause a spike in blood sugar and actually help reduce sugar and carbohydrate cravings. Xylitol is seven on the glycemic index; sugar is 68. Please visit www.diabetes.org for more information on diabetes.
What Is The Glycemic Index And Why Is It Important?
The glycemic index is a numerical index that ranks carbohydrates on their rate of glycemic response or how quickly they convert to glucose in the body. The higher the number, the more quickly the carbohydrate breaks down thus causing a spike in blood sugar. For more information, please visit www.glycemicindex.com
Are There Any Side Effects To Using Xylitol?
Excessive use of xylitol can cause mild digestive discomfort. The Food and Drug Administration (FDA) states that xylitol is non-toxic for humans.
Is Xylitol Safe For Pets?
No. Do not give xylitol to pets, because if they ingest xylitol they run the risk of going into hypoglycemic shock. Chocolate is a good example of a food that’s safe for you, but bad for your pets. Pet owners know not to give ‘people-food’ to pets for any reason as their bodies just can’t handle it. Xylitol Canada, Inc. is not qualified to give pet owners veterinary advice. If your pet accidentally ingests any xylitol, immediately call your veterinarian.
|Posted on September 25, 2015 at 1:50 PM||comments (0)|
And here is the sugar that we use (good news included):
Xylitol was discovered almost simultaneously by German and French chemists in the late 19th century, it is a safe sweetener that does not affect insulin levels of people with diabetes. It is mostly extracted from natural sources, and is often harvested by tapping birch trees to produce birch sap.
One gram of Xylitol contains 2.4 kilocalories (kcal), as compared to one gram of sugar, which has 3.87 kcal. Xylitol has virtually no aftertaste, and is advertised as "safe for diabetics and individuals with hyperglycemia." This tolerance is attributed to the lower effect of xylitol on a person's blood sugar, compared to that of regular sugars as it has an extremely low glycemic index of 7 (glucose has a GI of 100). Xylitol has no known toxicity or carcinogenicity, and is considered safe by the U.S. FDA
|Posted on September 25, 2015 at 1:40 PM||comments (0)|
Gluten - The Super Drug
You probably wonder why we only use gluten free flour, and no wheat flour ever in our baked goods, and what are the benefits of living gluten free.
Besides the fact that wheat not only does contain super starch and super gluten — making it therefor super fattening and super inflammatory — but it also contains a super drug that makes you crazy, hungry and addicted.
When processed by your digestion, the proteins in wheat are converted into shorter proteins, “polypeptides,” called “exorphins.” They are like the endorphins you get from a runner’s high and bind to the opioid receptors in the brain, making you high, and addicted just like a heroin addict. These wheat polypeptides are absorbed into the bloodstream and get right across the blood brain barrier. They are called “gluteomorphins,” after “gluten” and “morphine.”
These super drugs can cause multiple problems, including schizophrenia and autism. But they also cause addictive eating behavior, including cravings and bingeing. No one binges on broccoli, but they binge on cookies or cake. Even more alarming is the fact that you can block these food cravings and addictive eating behaviors and reduce calorie intake by giving the same drug we use in the emergency room to block heroin or morphine in an overdose, called naloxone. Binge eaters ate nearly 30 percent less food when given this drug.
Bottom line: wheat is an addictive appetite stimulant.