The good carb cookbook : secrets of eating low on the glycemic index / Sandra Woodruff.

Main Author: Woodruff, Sandra L.
Published: New York : Avery, c2001.
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A complete guide and cookbook to selecting and using the best carbohydrates to lose weight, maintain blood sugar levels, and improve overall health.

Not all carbs are created equal. In fact, the latest dietary research shows that different carbohydrates have varying effects on the body, depending on the rate at which they raise blood sugar levels--also known as a food's glycemic index (GI). Choosing a balance of foods that are low on the GI will speed weight loss and control diabetes, insulin resistance, and cardiovascular disease.

In The Good Carb Cookbook , Sandra Woodruff demystifies the carbohydrate confusion by explaining the real differences among carbohydrates (baked potatoes are high on the index, while sweet potatoes are low), and shares her secrets for eating low on the index. The book includes an invaluable table with hundreds of common foods and their glycemic index rating; more than two hundred recipes to get people cooking and eating low on the index; and tips to modify high-glycemic family favorites with low-glycemic ingredients, lose weight, maintain blood sugar, and achieve optimal health.

Table of Contents


p. 1

Part 1The Secrets of the Glycemic Index

p. 3

1.All Carbohydrates Are Not Created Equal

p. 5

2.A Matter of Balance

p. 18

3.The Glycemic Index--What's in It for You?

p. 32

4.Transforming Your Diet

p. 45

5.Dining Defensively in Restaurants

p. 55

6.Mastering Low-GI Cooking

p. 63

Part 2Low-GI Recipes

p. 85

7.Breakfast and Brunch Favorites

p. 87

8.Hors D'Oeuvres with a Difference

p. 111

9.Heartwarming Soups

p. 127

10.Salads for All Seasons

p. 145

11.Savvy Sandwiches

p. 177

12.Smart Side Dishes

p. 195

13.Pasta Perfection

p. 213

14.Hearty Home-Style Entrees

p. 235

15.Delectable Desserts

p. 265


p. 287

Selected References

p. 297


p. 307

First Chapter or Excerpt

Fettuccine with Fresh Tomatoes Yield: 4 servings   • 3 cups diced fresh tomatoes (about 3 medium) • 1/2 cup finely chopped fresh basil • 1-2 tablespoons extra-virgin olive oil • 2 teaspoons crushed garlic • 1/2 teaspoon coarsely ground black pepper • 1/2 teaspoon salt • 8 ounces fettuccine or linguini pasta • 1/4 cup grated Parmesan cheese   Combine the tomatoes, basil, olive oil, garlic, black pepper, and salt in a medium-sized bowl.  Toss to mix well and let sit at room temperature for 30 minutes. Cook the pasta al dente according to package directions.  Drain the pasta and return it to the pot.  Add the tomato mixture to the pasta and toss to mix well. Serve immediately, topping each serving with a tablespoon of the Parmesan cheese.   Nutritional Facts (per 1 3/4-cup serving) CALORIES: 298 • CARBOHYDRATES: 49g • CHOLESTEROL: 5mg • FAT: 6.6g  FIBER: 3.2g • PROTEIN: 11.1g • SODIUM: 423mg • CALCIUM: 111mg  GI RATING: LOW Excerpted from The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index by Sandra Woodruff All rights reserved by the original copyright owners. Excerpts are provided for display purposes only and may not be reproduced, reprinted or distributed without the written permission of the publisher.