The Good Carb Cookbook

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.

Sandra Woodruff, M.S., R.D., is the author of nine books, including The Good Carb Cookbook and The Best-Kept Secrets of Healthy Cooking. A registered dietitian with a master's degree in nutrition and food science, she is a nutritional consultant to numerous medical groups. She lives in Tallahassee, Florida.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