Irritable Bowel Syndrome Message Boards | Re: No need to move - this is a great post in its own right, so thank you! -nt-

Yes and yes.

http://www.glycemicindex.com/

http://www.blogdom.org/archives/000499.php

key word - mendosa and gi - look at he GI/GL food chart list/see left side of screen -
(see bananas underipe - raw apricots - LOOK AT GL LAST COLUMN not GI!!!) Carrots are NOT high GL. Enjoy

First there ARE many foods that have a low-moderate gi specifically BECAUSE they DO contain alot of soluable fiber. Soluable fiber slows digestion - thus LOWERING the GI of the food.

And, Heather is right, add a little peanutbutter(has soluable in it) or a healthy fat (not much) and the GI of the meal (the Glycemic Load they call that) reduces even further. Another trick, add lemon juice or any type of vinegar to ANY food/meal and lower the GI by a whopping 30%!

How will you KNOW if you just ate a LOW GI/GL food/meal? Well, first you'll notice that you get full fast due to the soluable fiber- then you'll notice that you STAY full longer because the food is absorbed at a much slower rate - protecting you from sudden changes (huge highs and lows) in blood sugar --- THIS is what controls the appetite. Get it?

So WHICH FOODS are low gi/high soluable fiber? Well hold your horses, if you are trying to LOW CARB it and eat only foods that have no-minimal effect on gi - forget that. You are going to have to eat some carbs to get the soluable fiber...but you don't have to eat HIGH GI carbs (white bread/mango-papaya (yes heather very high gi)/white potatos or rice (the highest gi) - no way!

Here's my list. (does not include everything!) and foods on the list either have EQUAL amounts of s to is fiber or MORE s fiber to is fiber. Yes, I checked the books/charts regarding exactly how much is to s fiber in each food and although they did vary, they were very similar in the estimates. Now these foods are lowER gi - generally 50 or below - and there are certain beans that are very HIGH in insoluable fiber...use Heathers TIPS.

But the GLYCEMIC LOAD is the most important thing. At the bottem are the OTHER healthy foods that I add to these to get adequate protein, calcium and fat. Enjoy.

this list: low to moderate gi/gl that include some to lots of insoluable fiber.

Raw carrots, mushroom, brocolli-brussels-cauliflower
Grapefruit(tangerine/oranges), apricots (fresh/dried), gs apples(pulp), dark green banana (not sure,information is changing on this as we speak-now known to be low gi if green!)
Old fashioned oatmeal/bran, rice-cornbran (I think), barley, NOT SURE ANYMORE IF LOW GI - I cook al dente (firm) and if you do THAT then I think very low gi for - enriched durum fettucini, vermicelli, star pastina, ww pasta.
Peas, lentils and beans.
Sourdough, white pita bread and pumperknickel
Natural peanut butter

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this list: some very low gi/high insoluable-I eat these limited WITH soluable always. Not a comprehensive list.

strawberries, cherries
tomato, lettuce, cucumbers
Eggbeaters
Extra lean chicken and fish (tuna-haddock-cod), nonfat milk / nonfat plain yogurt
whole wheat pasta
stone ground ww pita/bread
peanuts / sesame seeds
Canola or peanut oil
Hellmans mayo
Stevia, lemon juice, apple cider vinegar
Lowfat string or parmesan cheese

you can make your own list. look at Low GI/GL material on the web...write down your favorites, then look up 'soluable fiber foods' on the web and you'll see...they are out there.

MY CHALLENGE TO YOU? Lets continue this thread and ADD even MORE LOW-MOD GI/GL foods to this list!!! Are you game? I believe many people WANT to do this diet for IBS but eat too many HIGH GI/GL carbs/meals and gain weight - and even though they get enough soluable fiber the HIGH GI/GL value of the meal actually overrides the fiber effect and (perhaps) the soluable fiber effect is not enough in THIS SITUATION - to effectively control the appetite? Just my guess.

So what did I eat yesterday? Check it out.

Bowl oldfashioned oatmeal with peanutbutter and a grapefruit (acidic food like that lowers the GL of the meal)
stevia.

2 slices sourdough bread (the acidity of the "sour" lowers the gi of the bread) with tuna fish + lemon juice in that too - mayo (not much), 1/2 apple (lots of soluable fiber here plus the good insoluable -need some!) and carrot sticks. nonfat milk (calcium)

snack - dried apricots and string cheese (calcium)

dinner - Lean chicken with barley and mushrooms/sprinkle of parmesan (soluable and very low gi!), salad - oil/vinegar(insoluable) but eaten last. Dessert? Nonfat plain yogurt/very low gi - easy to digest (lactose) and calcium!

Now its your turn!

Edited by sweetpea (07/07/04 06:38 AM)

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