Baked Sweet Potato, Roasted Squash and Mushrooms

Tonight I had a real hunger for vegetables and really had a nice assortment. I only had a small portion (3 oz.) of meat, roast pork, so I had plenty of room for veggies. I baked a sweet potato in the microwave and, and roasted 2 large mushrooms cut in half and a nice yellow straightneck summer squash. Preparation of the mushrooms was easy as I chose not to use any seasonings at all. I cut the mushrooms in half, and the squash in chunks and put them in an oven proof bowl. I gave them a light once over with olive oil pan spray and put them in the oven at 425°. I stirred them every 7-8 minutes and they were finished in about 15. I loved the earthy taste of the mushrooms and the slightly sweet and soft/crunchiness of the squash. I am grateful to be able to taste these subtle flavors without additional seasoning because I have cleared my taste buds of salt. There is nothing in these vegetables to hurt my diet as they have only 57 calories, 2.44 g protein, 11.68 g carbohydrates, 5.3 g fiber, .74 g fat, and only 7 mg sodium.

Sweet Potatoes

Sometimes when I eat baked sweet potato, I sprinkle it with ButterBuds, cinnamon, and/or nutmeg. Tonight I ate it unadorned and it was delicious. Baking sweet potatoes is a great way to add flavor to a low sodium diet. When I first started, I ate them almost every night. A whole cup of sweet potato baked this way has 180 calories, 6.6 grams of fiber, negligible fat and only 72 mg sodium. The glycemic index of sweet potatoes is lower than any form of white potato, coming in at 77. It is also high in vitamin A, vitamin C, and vitamin B6. According to Wikipedia, “the Center for Science in the Public Interest compared the nutritional value of sweet potatoes to other vegetables. Considering fiber content, complex carbohydrates, protein, vitamins A and C, iron, and calcium, the sweet potato ranked highest in nutritional value. According to these criteria, sweet potatoes earned 184 points, 100 points over the next on the list, the common potato”. Also, 2/3 cups of sweet potatoes contain 100% of the Recommended Daily Allowance for vitamin E without the fat of other sources. It is also very low in sodium.

Here is my recap from yesterday.

Daily Dietary Recap-4/4//2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1374.67	77.42 g	232.25 g	1442.67 mg	18.25 g	11.95%

Top Ten Highest and Bottom Ten Lowest Glycemic Index Foods

I am going to be writing later about the glycemic index of foods and how they may affect the choices we make. But for now, this will just be an introduction to the glycemic index of foods. The glycemic index is based on the impact different foods have on insulin production in our bodies. Stressing the pancreas by constantly prodding it to produce insulin may lead to diseases such as diabetes (hyperglycemia) and low blood sugar (hypoglycemia). My approach to dieting is not necessarily to avoid sugars as I have no indication of blood sugar problems or any family history of diabetes, but I have noticed that high glycemic foods can affect how hungry I am and indirectly affect my diet. High glycemic foods are quickly converted to sugars and therefore require an insulin response from the pancreas. The sugar creates a high and the insulin creates a low that can lead to overeating.

I have compiled a list of high and low glycemic index foods for comparison. Glucose has an index of 100, and foods with an index less than 55 are considered low, between 55 and 70 intermediate, and above 70, high.

Top Ten High Glycemic Index Foods

1. Dates, 103
2. Parsnips, 97
3. Baguette, 95
4. Brown rice pasta, 92
5. Baked Potato, 85
6. Instant potato, 83
7. Cornflakes, 83
8. Microwaved Potato, 82
9. Rice Krispies, 82
10. Pretzels, 81
    

Bottom Ten High Glycemic Index Foods

1. Yogurt low-fat (sweetened), 14
2. The following foods all tie for second place.
1. Peanuts, 15
2. Artichoke, 15
3. Asparagus, 15
4. Broccoli, 15
5. Cauliflower, 15
6. Celery, 15
7. Cucumber, 15
8. Eggplant, 15
9. Green beans, 15
10. Lettuce, all varieties, 15
11. Low-fat yogurt, artificially sweetened, 15
12. Peppers, all varieties, 15
13. Snow peas, 15
14. Spinach, 15
15. Young summer squash, 15
16. Tomatoes 15,
17. Zucchini, 15
3. Soya beans, boiled, 16
4. Tied for fourth place.
1. Cherries, 22
2. Peas, dried 22
5. Chocolate milk, 24
6. Tied for sixth place
1. Pearl barley, 25
2. Grapefruit, 25
7. Tied for seventh place
1. Whole milk, 27
2. Spaghetti, protein enriched, 27
8. Tied for eighth place.
1. Boiled kidney beans, 29
2. Boiled green lentils, 29
9. Soya milk, 30
10. Apricots (dried), 31

Here is my recap for yesterday.

Daily Dietary Recap-3/24/2007
Calories	Protein	Carbohydrates	Sodium	Fat	% Calories from Fat
1381.14	101.3 g	196.35 g	1462 mg	20.81 g	13.56%