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"Gushers" are quickly-digested carbohydrates that cause a rapid rise in blood glucose and fuel appetite.

"Tricklers" are slowly-digested carbohydrates that are slowly released into the bloodstream and sustain satiety."

Johanna Burani, MS, RD, CDE
Nutrition Works
Morristown, New Jersey

Expertise in individualized, low-glycemic index (low GI) meal planning.

Chocolate-Pear Smoothie

    

Ingredients - Directions - Nutritional Info

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(Adapted with permission from Good Carbs, Bad Carbs -- DaCapo Lifelong Books, New York.)

Thirty seconds to prepare, thirty seconds to mix, and then take your time to enjoy this luscious creamy treat.

Serving size: 12 ounces. Yield: 2 servings.

Low GI recipe: Chocolate Pear Smoothie

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Ingredients

1 cup nonfat or 1% milk
2 tbs. unsweetened cocoa powder
1 medium pear (fresh, frozen or canned) peeled and cut into small pieces
1 tsp. honey
Dash ground cardamom

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Directions

Combine all ingredients in a food processor. Blend at high speed for 30 seconds.

Pour into two 12-oz. glasses. Serve immediately.

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Nutritional Information

Calories: 131
Carbohydrates: 27 g
Protein: 6 g
Fat: 2 g
Saturated Fat: < 0.5 gram
Cholesterol: 0 mg
Fiber: 3 g

GI Value: 36 - low

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See more Low GI Recipes.

Read about factors influencing GI ranking.

    
         
           
   
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