Posts Tagged ‘glycemic index/glycemic load’

Sneak Preview of Pastalicious on ZOOM, Friday April 9th @ 10:30 am est (See link at end of recipe)

Tuesday, April 6th, 2021

On Friday I will be making some pasta dishes from rice, lentils, whole wheat, etc. The focus will be on the veggies that go with the dish, with pasta as a tasty but limited amount because it is high in carbohydrates from a processed food. Here’s a chart from the Internet

Measuring carbohydrate effects can help glucose management
FOOD Glycemic index (glucose = 100)
Spaghetti, white 49 ± 2
Spaghetti, whole meal 48 ± 5
Rice noodles 53 ± 7
Udon noodles 55 ± 7

If you are on a special diet, such as Paleo, Keto or the Whole 30, then pasta isn’t even on your diet. If you are on a gluten-free diet, even whole grains and beans have a fairly high glycemic index/load. Thus, my advice is to limit your pasta so that your plate has more veggies and salad than pasta. Therefore, the recipes will suggest reducing the amount of pasta and increasing the veggies over time.

Here is some info from

Glycemic index vs. glycemic load

The glycemic index (GI) assigns a numeric score to a food based on how drastically it makes your blood sugar rise. Foods are ranked on a scale of 0 to 100, with pure glucose (sugar) given a value of 100. The lower a food’s glycemic index, the slower blood sugar rises after eating that food. In general, the more processed a food is, the higher its GI, and the more fiber or fat in a food, the lower it’s GI.

But the glycemic index tells just part of the story. What it doesn’t tell you is how high your blood sugar could go when you actually eat the food. To understand a food’s complete effect on blood sugar, you need to know both how quickly it makes glucose enter the bloodstream and how much glucose per serving it can deliver. A separate measure called the glycemic load does both — which gives you a more accurate picture of a food’s real-life impact on your blood sugar. Watermelon, for example, has a high glycemic index (80). But a serving of watermelon has so little carbohydrate that its glycemic load is only 5.

The recipe below, which I hope to make on Friday’s Zoom Class, suggests reducing the bowtie noodles and increasing the veggies over time. The photo below is a bowl of GF buckwheat.

ZOOM link after recipe below.

Buckwheat & Bowties

 This casserole dish is a meatless version of a popular Eastern European or Russian dish called Kasha Varnishkes. (Toasted buckwheat groats are also called kasha and can be found in supermarkets as well as health food stores. You can get whole groats or cracked groats. Organic is best. Buckwheat is gluten-free.)

Kasha is made by coating the grains with a little oil in a deep (fry) pan, the larger the better to spread out the groats, and adding twice as much water or soup stock. The kasha expands and is cooked when all the liquid is absorbed. The grains are delicious and crunchy this way. If you omit the oil, the buckwheat will be softer and work as a hot breakfast cereal.

Note: If you are making this for the first time, cut recipe in half, because 1 cup of buckwheat groats makes a lot of kasha! I also recommend more veggies and buckwheat than noodles.

Utensils: large pan in diameter, 2 qt. saucepan for noodles, cutting board and knife, colander or strainer
Prep Time: About 10 minutes
Cooking Time: 20-30 minutes


 1 cup buckwheat groats (enough for 4-6 servings so cut in half if first time making)

2 cups soup stock or water (cut stock to one cup if only ½ cup buckwheat)

½ – 1 organic whole wheat bowtie noodles (also called Farfalle)

One medium onion or leek, thinly sliced

1-2 cups org. mushrooms, washed and sliced thinly

1-2 cups broccoli (small pieces)

2/3 cup sesame seeds

Avocado  (or other) oil spray

½ tsp. salt (optional)


  1. Fill saucepan almost full and bring to a boil. Add noodles and cook per instructions. (My Whole Wheat Farfalle box says 13-16 minutes)
  2. Spray large pan with (avocado) oil. Add onions and mushrooms and cook about 5 minutes, stirring often.
  3. Add buckwheat groats and cook 2-3 minutes to coat the groats with the oil. Then add water or stock and cook about 10 minutes, adding more liquid if needed. Add broccoli pieces and cook another 5-7 minutes to make sure broccoli is cooked but not overcooked. (You can also add the raw broccoli to the noodle water after the noodles are ½ done [6-7] minutes. Then you can drain both and add to buckwheat and veggies.)
  4. If using, add a little salt (or gluten free tamari soy sauce) for flavor. Sprinkle with sesame seeds and serve.

Repeated Info: The idea is to use more veggies and buckwheat than noodles, since the pasta is very high in carbs with no notable nutrients except potassium, which will offset the salt, if using. Here is a photo from of kasha & bowties without veggies and more noodles than anything else. This is NOT what I will be making. My dish has veggies, more kasha, and less noodles.



Join “Pastalicious” Zoom Meeting on Friday, April 9 at 10:30 am (est) ID: 894 0728 0194

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