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American Classics: Spaghetti with Meat Sauce

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Although usually considered an Italian dish, spaghetti with meat sauce proves to be an American classic as host Alton Brown explores its origins.

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Creole in a Bowl 21:01

Alton explores the cultural influences behind a New Orleans classic.

From: American Classics III: Creole in a Bowl with Good Eats

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Join host Alton Brown as he explores the many historical and cultural influences that give us a New Orleans classic. Menu: Pickled Pork and Red Beans and Rice.

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RICE WITHOUT THE BEANS High Glycemic Index Foods To Avoid

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RICE WITHOUT THE BEANS High Glycemic Index Foods To Avoid

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Most people living with diabetes are advised to eat low glycemic index foods because foods high in GI may cause a quick spike in blood sugar levels which could thus result in various other health problems. Therefore, it is important that people who are susceptible to diabetes or already living with the condition stay away from high glycemic index foods as much as possible.
What Exactly Is Glycemic Index?
Glycemic index is a value often assigned to carbohydrate foods based on how quickly or slowly they digest and affect the blood sugar. Carbohydrates with a low GI - usually less 55 or less - are digested and absorbed more slowly, therefore causing a slow rise in blood sugar levels. Foods with high glycemic index (more than 70), on the other hand, digest faster and thus causes the blood sugar and insulin levels to spike fast. This could not only be dangerous for diabetics but could also cause some other health problems like heart diseases and obesity.

However, it has also been observed that eating a food along with fat, protein, or other carbohydrates with lower GI effectively causes the GI value of such food to reduce. There could also be some other factors that could affect the GI of a food, including the method of preparation, foods that are consumed with it, and ripeness of fruits (unripe fruits tend to have a lower glycemic index). See a Glycemic Index chart and read about the effects of high and low GI foods here.
High GI Foods To Avoid#1: Processed Foods
Highly processed carbohydrate-rich foods do have the highest glycemic index value, such as grains that have been stripped off of their fiber content. Fiber is effective in helping to slow down digestion and thus lowers the effect of glycemic. But highly processed foods like white bread, donuts, bagels, and many processed breakfast cereal lack fiber.
#2: High GI Fruits and Vegetables
Even though most vegetables are low in glycemic index, there are still a few of them like parsnips and pumpkins having a glycemic index topping 70. Most veggies are rich in fiber which helps slow down digestion and thus preventing sugar spikes in the blood. However, all vegetables are high in GI value when they ripen.
#3: Starchy Foods
Starchy foods such as boiled white potatoes, French fries, and white rice are high in glycemic index. The blood sugar level is being affected in different ways by the 3 kinds of carbohydrate, which include the sugars, starch, and fiber. Therefore, eating high GI foods alongside foods rich in fiber is a great way to lower the GI of such food.
#4: Sugary Drinks
Beverages and drinks sweetened with sugar and syrup are very high in GI. They cause fluctuations in blood sugar levels and in long run may result in insulin resistance - a type 2 diabetes precursor. Juices made from only ripe vegetables and fruits do have a high GI, but using fruit pulp in such juice could, however, help in lowering the glycemic index.
List of foods high on the glycemic index to avoid:

Watermelon (72)

Honey (73)

Doughnuts (75)

French fries (76)

White Rice (89)

Cereals (76)

Millet (71)

White bread (71)

Cheerios (74)

Pumpkin (75)

Instant oatmeal (83)

Rice pasta (78)

Parsnips (97)

Corn syrup (73)

Table sugar (75)

Soda (74)

Puffed rice (78)

Bottom Line
Even as much as high glycemic index foods are dangerous for people with diabetes, health experts also do not suggest you completely eliminate all high GI foods from your diet. You can only work towards eating more of low and medium glycemic index alternatives of such foods.

Even though some foods may be high in glycemic index, they are also low in calories and highly nutritious at the same time. Therefore, you must not completely give up on such foods. Watermelon is a good example. Learn more about whether you should follow a low glycemic index diet here.

Sources:

1. Frank, M., Sacks, Vincent, J., Carey, Cheryl, A. M. Anderson, Edgar, R., Miller, Trisha, C. Jeanne, C. Benjamin, J., Harshfield, Nancy, L. (2014, Dec 17). Effects of High vs Low Glycemic Index of Dietary Carbohydrate on Cardiovascular Disease Risk Factors and Insulin Sensitivity; The OmniCarb Randomized Clinical Trial. Health and Human Services. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4370345/

2. Janette, C. B., Susanna, H. H., Dorota, B. P., Joanna, M. (2002, July 1). Glycemic Index And Obesity. The American Journal of Clinical Nutrition, Volume 76, Issue 1, 1 July 2002, Pages 281S-285S, Retrieved from https://academic.oup.com/ajcn/article/76/1/281S/4824165

3. Marc, J. M., Leon, L., Edward, H. M. (2015, March 8). How Do High Glycemic Load Diets Influence Coronary Heart Disease? The American Journal of Clinical Nutrition. V 12; 2015. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4359552/

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High Glycemic Index Foods to Avoid | dLife

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Most people living with diabetes are advised to eat low glycemic index foods because foods high in GI may cause a quick spike in blood sugar levels which could thus result in various other health problems. Therefore, it is important that people who are susceptible to diabetes or already living with the condition stay away ...

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What is a complete protein?

While it's important to get enough protein in your diet, it's also crucial to ensure you're getting the right type of protein.

A quick refresher from science class: Protein is comprised of 20 amino acids; 11 of these amino acids are produced by the human body. For good health, we must get the other nine amino acids (called "essential amino acids") from the foods we eat. When a food contains all nine of these amino acids, it is called a "complete protein."

Which foods are complete proteins?

Animal proteins are complete, including meat, poultry, fish, eggs and dairy. There are also a few plant-based sources of complete protein, including:

Note: these sources may not contain as much protein per serving as animal products.

"Don't get hung up on having to have a complete protein with every single meal," says Shayna Komar, a licensed and registered dietitian at Thomas F. Chapman Family Cancer Wellness at Piedmont. "Instead, aim for variety in your whole day."

Combining incomplete proteins to form a complete protein

If you're a vegetarian or vegan, or if you limit the amount of animal products you consume, you can combine incomplete, plant-based proteins to meet your body's needs. Combinations include:

Nuts or seeds with whole grains (peanut butter on whole wheat toast)

Whole grains with beans (beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas)

Beans with nuts or seeds (salad with chickpeas and sunflower seeds)

"You don't have to eat all of those in every single meal and not even in your full day," says Komar. "But it's a good idea to get a variety."

Get more nutrition tips from Living Better.

Need to make an appointment with a Piedmont physician? Save time, book online.

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The Complete Protein Foods List And Facts | Piedmont Healthcare

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What is a complete protein? While it's important to get enough protein in your diet, it's also crucial to ensure you're getting the right type of protein. A quick refresher from science class: Protein is comprised of 20 amino acids; 11 of these amino acids are produced by the human body.

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IN GROUPS  CREATE A CRITERIA FOR EVALUATING A WEBSITE AND SHARE RECOMMENDATION OF YOUR GROUPS FAVORITE ALGORITHM.

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Good Eats American Classics: Creole in a Bowl Highlights

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Watch Good Eats American Classics: Creole in a Bowl Highlights from Food Network