The Glycemic Index Diet for Dummies (88 page)

Rinse whole grains in water to remove any dirt and debris (this is an especially important step when buying from the bulk bins). Simy add grains to a pot of cold water and swish them around with a large spoon. Drain them into a colander, and you're ready to cook.

Simmer your grains by first adding the appropriate amount of liquid (see Table 15-1) and bringing that to a boil. Then place a lid over your pot and lower the heat to simmer for the suggested cooking time.

Add a few teaspoons of oil to the water or broth to help avoid sticking.

Table 15-1 breaks down the cooking instructions for various whole grains. Use it as a guide and explore some new foods or some that you've enjoyed in the past and want to bring into your diet again. After all, experimenting with grains not only helps with your new diet but also increases the variety of what you eat, boosting vitamins, minerals, and fiber. (
Note:
Yes, some common grains are missing from this chart. That's because I chose to include only those grains that have been tested for the glycemic index and are low to medium.)

Several other varieties of rice also fall into the appropriate glycemic range, but I encourage you to look on the package for cooking times because they tend to vary.

Exploring low-glycemic pastas

Most pastas have a medium to hig
h glycemic load. Believe it or not, pastas stuffed with cheese or meat tend to have a lower glycemic load because the stuffing takes up more volume than just plain pasta for the same portion size. On the flip side, pastas made out of rice or potato tend to have a higher glycemic load because the rice and potato starch have a higher glycemic load than wheat starch.

Just because pasta tends to be a higher-glycemic food doesn't mean you have to omit it from your diet altogether. Simply choose pastas that have a medium glycemic load and eat pasta less often.

Table 15-2 features a quick breakdown of some lower-glycemic pastas.

The downside to cooking your pasta al dente is that the volume decreases a bit, which can increase the calorie level. This fact means that ¾ cup of pasta cooked al dente won't expand as much because it doesn't contain as much water as pasta that's cooked for a longer time. So 1 cup of regular pasta may be about the same calorie level as ¾ cup of al dente pasta. However, this difference isn't anything to be overly concerned about.

Livening up your grains and pastas

As you try some new grains,
they may taste bland or in some cases too strong. Don't give up right away. Whole grains can be delicious with the right seasoning and preparation. Here are some suggestions for adding a bit more flavor to your grains:

Use rice, grains, or pasta with stir-fry, or mix them with other foods.

Try chicken or vegetable broth (low-sodium or regular) in place of water, but don't add salt because broth already has enough sodium.

Use fresh or dried herbs to liven up your plain grain dishes, especially pearl barley, quinoa, or wild rice.

Try adding some toasted nuts to your pasta, rice, and grains to create a heartier flavor.