Are all carbohydrates equal ?
Different foods are absorbed and break down into glucose at different rates . This rate of absorption is quantified by the Glycaemic Index ( GI ).
High GI : means food is quickly absorbed , tending to cause more of a spike in blood sugar . These type of carbohydrates are great if you want a burst of energy for activities like sports .
Low GI : means food is broken down more slowly , with a more gradual rise and fall in blood sugar . These types of carbohydrates are known to stabilise blood sugar and energy levels , and keep us satisfied for longer .
BRITTANY ’ S BREAD AND BUTTER PUDDING
Serves : 8
Novel bread options
These days , the bread aisle of the supermarket is overflowing with different varieties of breads , wraps and rolls , and novel options like ‘ low carb ’ and ‘ grain free ’ which are often marketed as keto or paleo . With so many options to choose from , it can be a bit overwhelming .
As always , consider your individual nutrition goals when selecting a product .
} If your goal is to watch your carbohydrate intake ( for example , for diabetes control ), then choosing a ‘ 30 % lower carb ’ bread might be a reasonable option .
} If your goal is to eat more fibre or more low GI foods , look for those labels on the bread .
} If you need to eat gluten free , or find this sits better with your gut , there are now plenty of healthy gluten free bread options available containing grains and seeds .
Be mindful that breads labelled ‘ low carb ’, ‘ keto ’ or ‘ paleo ’ often don ’ t really fit into the bread category at all . As they are made without grains , these breads tend to be much denser , less ‘ sandwich friendly ’ in texture , and can be a lot higher in kilojoules and fat content . They can also cost up to 5 times the price of regular breads , and aren ’ t going to magically help you lose weight !
Got some left-over , stale bread ? Here is a simple and delicious recipe you might like to try .
INGREDIENTS
} ⅛ cup extra virgin olive oil } 8 slices multigrain bread
( preferably stale ) } 2 large eggs } 2 cups low fat milk } ½ cup sugar } 2 tsp vanilla } ¼ tsp cinnamon } ⅛ tsp salt } 1¼ cups blueberries
To serve ( optional ) } maple syrup } ice cream
METHOD
1 . Heat oven to 170 ° C .
2 . Spray extra virgin olive oil on the bottom and sides of a casserole dish . Add in cubed bread to the casserole dish and toss in extra virgin olive oil .
3 . Beat eggs lightly in bowl . Add in milk , sugar , vanilla , cinnamon and salt ; mix well .
4 . Pour egg mixture over bread cubes , stir to coat . Sprinkle blueberries on top .
5 . Bake for 45-55 minutes or until knife inserted into the centre comes out clean .
6 . Serve with maple syrup , ice cream or on its own and enjoy !
Note : This recipe works with both butter or olive oil , depending on preference and what you have on hand .
YMCA HEALTHY LIVING MAGAZINE 17