Glycemic load sourdough bread,jan 7 2015 powerball,siemens hf 25 m 6 l2 schwarz - Easy Way

Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. The final destination of a journey is not, after all, the last item on the agenda, but rather some understanding, however simple or provisional, of what one has seen. For centuries, people of many faiths living in civilized yet far less comfortable times than our own today, gathered around a common table to break bread in a shared experience of gratitude and commitment.  From these roots spin the contemporary references, “bread winner” as well as someone “short on dough,” a person in need of money.
For some ten thousand years, civilizations employed sourdough not only as a leavening to make bread rise but also to unlock the nutritional goodness of whole grains that with care and patience they ground into flour.  From the earliest days, civilizations seemed to have an intuitive sense about sourdough’s power to ferment wheat to enhance its digestibility and nutrition.
In recent decades with the introduction of baker’s yeast, the art of sourdough bread baking has been lost due to the convenience of mass-produced industrial bread.  This shift began to take root in the 1870s when scientists successfully isolated Saccharomyces cerevisiae, yeast that they developed to survive temperature change and to expediently produce carbon dioxide gas to make dough rise rapidly and uniformly. Wonder Bread:  wheat flour, water, high fructose corn syrup or sugar, yeast, soybean oil, barley malt, wheat gluten, salt, calcium carbonate, sodium stearoyl lactylate, vitamin D3, vinegar, mon- and diglycerides, calcium sulfate, monocalcium phosphate, yeast nutrients (ammonium chloride, ammonium sulfate), enzymes, yeast extract, wheat starch, calcium dioxide, ferrous sulfate (iron), B vitamins [niacin, thiamine, mononitrate (B1), riboflavin (B2), folic acid], soy lecithin, azodicarbonamide, soy flour, whey, calcium propionate, datem, sorbic acid.
It may come as a surprise, but the addition of sourdough to white bread curbs the body’s blood sugar reaction (see Chart 2) so that a slice of sourdough white bread has a substantially lower glycemic index (52) than a slice of commercial whole wheat bread (66).  In fact, the glycemic effect of a slice of commercial whole wheat bread is on par with sugar (65). Whole wheat?  An Aside  A key idea to take away from Chart 2 is to be wary of the health claims touted on a label of supermarket commercial whole wheat bread. Chart 2 also illustrates the lower blood sugar impact of bread made with legitimate stone ground whole wheat flour (GI, 53).  The lower GI is largely attributable to the oils in real whole wheat flour which slow the digestion of the carbohydrate portion of grain.
Charts 1 and 2 also suggest that of all breads available, one of the best choices is to bake your own artisanal sourdough bread made from stone ground heirloom flour or know a good friend who does. Sourdough is an especially welcome addition to cornbread to keep it moist and improve texture.  It is also enhances recipes that include maple, banana, and chocolate.
If you choose to presoak the cornmeal and flour with the sourdough, mix these and let stand overnight.  Then add the baking powder, salt, and wet ingredients just before baking.
For the lunchbox:  sandwiches made of banana bread spread with a filling of cream cheese and chopped dates.
For darker pancakes with a truly old-time taste, allow the batter to age longer than 8 hours and substitute molasses for the 2 tablespoons of sugar. Allow to cool slightly before cutting into bars, then finish cooling on wire racks and sprinkle with powdered sugar before serving.  Like most sourdough products, these taste much better cold than they do while still warm from the oven.
In these modern times, with the plethora of blood-sugar-related diseases, we need tools like GI and GL to help us understand ways to control blood sugar. The self-testing, graphic approach to food testing developed in the balance of the newsletter is a less scientific but a more dynamic way to explore postprandial (post-meal) blood glucose levels (BGLs).


GI measures the blood glucose impact of foods eaten in isolation, yet we rarely consume foods this way. GI readings vary with the individual—blood sugar and insulin reactions are more extreme for diabetics, for example (See Charts 2A and 2B).
GIs are calculated in the science lab as the day’s first meal after a 12-hour fast and using a fixed serving that includes 50 grams of carbohydrate.  Most of our daily calories, however, are consumed in combination and throughout the day, when our blood sugar is affected by other foods that we have eaten earlier, as well as by our level of activity. Of the following numbered charts, the first three are based upon scientific research journal articles (Charts 1, 2A, 2B), while the last four (Charts 3-6) are constructed from my own self-testing of foods4 using a simple blood glucose monitor.
Chart 1:  Blood Sugar Curves of White Bread Compared to Bread with Added Fiber, Sourdough, and Vinegar. Chart 3:  Instant Oatmeal, Whole Oats (Soaked and Not Soaked), and Whole Oats Combined with a Protein and Fat. To fully appreciate the impact of two back-to-back carbohydrate breakfasts please notice that the scale used for Chart 6 is twice that of Charts 3-5. Resetting the Table–to Control Blood Sugar (For a discussion of other strategies, see April 2011). Ramekins filled with condiments like nuts and seeds (GI=0).  Nuts and seeds provide healthy fats, fiber, vitamins, minerals, and antioxidants, while they slow digestion and curb blood sugar. Sourdough bread or whole-grain bread with whole kernels; butter from grass-fed cows and organic nut and seed butters such as tahini and pumpkin seed butter.
A pitcher of water and glasses for all—sometimes we mistake hunger for what is in fact thirst.  You might flavor the water with a little lemon juice or other flavoring.
Because 12-hour fasting, pre-meal blood sugar reading can vary, all data points at time zero prior to the first morning meal were indexed to zero in order to illustrate the change from a neutral starting point. I use the label “traditional” carbohydrates, just as we call unrefined fats, “traditional” fats. You don’t need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet. In contrast to grains that are stone ground at moderate temperatures, commercial millers grind grains using high-speed rollers, a process that heats flour to between 400 and 500 degrees.
Authentic sourdough prepared over several days to allow lactobacilli to fully convert maltose to lactic and acetic acid can significantly reduce the glycemic index (GI, ~ 30).  If you do purchase sourdough bread, be wary of loaves that are doctored with vinegar and other flavorings to emulate the real thing. This suggests the satiety and staying power that sourdough can lend when you add it to your favorite recipes.


The second factor—the postwar shift from traditional to refined carbohydrates—is largely due to the growing role of the commercial food industry and processed, convenience foods.  Convenience foods must have a long shelf-life, so food companies rely upon refined flours and oils, which do not go rancid. Visual pictures of postprandial blood sugar behavior, while less scientific than GI measurements, are nevertheless powerful learning tools, providing a real flavor for how our body reacts when we eat different kinds of foods.
This chart illustrates the second meal effect– that what we eat at one meal affects postprandial blood sugar behavior at the next.
What we do to our children when we give them a sugary cereal or a Pop-tart for breakfast extends beyond this first meal to affect their blood sugar, hunger, concentration, and desire to overeat throughout the rest of the day.
One of the best herbs and spices to moderate blood sugar.  It can be sprinkled on hot cereals and desserts such as puddings, custards, and stewed fruits. Carbohyrdates with a low GI (0-54) help you feel fuller, give you more energy, and can lead to weight loss and reduced risk of diabetes. In so doing, the starchy endosperm is separated from the heart of the grain’s nutrition located in the bran, aleurone, and germ. Often manufacturers add back bran (which does not go rancid) to give a brown coloration to flour that they label whole wheat. Legitimate whole wheat flour must be stored in a refrigerator or freezer within several days of grinding to prevent rancidity.
Sourdough Bread Made from Wheat and Nontoxic Flours and Started with Selected Lactobacilli Is Tolerated in Celiac Sprue Patients.  Applied and Environmental Microbiology, February 2004, p. This is why diabetes and obesity often go hand-in-hand (90% of diabetics are either overweight or obese).
David Ludwig regarding high-glycemic foods and overeating, cited in the Recommended Reading section at the conclusion of this newsletter. Be leary of whole wheat flour on grocery store shelves, even flour that is labeled “stone ground.” If you want the natural goodness of 100% whole grain flour, you will not find it in supermarkets.



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