Low-GI-Recipe-Blueberry-Lemon Buttermilk Pancakes

Johanna Burani is a Registered Dietitian and Certified Diabetes Educator with over twenty-five years of experience in nutritional counseling. She earned her undergraduate degree in Biology from Saint Bonaventure University and her Masters of Education from Long Island University, C.W. Post College. She completed her American Dietetic Association registration requirements at Montclair State University and Chilton Memorial Hospital in northern New Jersey.

While working in a hospital-based obesity center in 1993, Johanna was invited by the medical director to collaborate on a weight loss book, The G-Index Diet. She has incorporated the use of low glycemic index carbohydrates into her private practice ever since. Since 1995, she has worked on publications with the premier glycemic index research team at the University of Sydney, Australia. She is the author of Good Carbs, Bad Carbs (2nd Ed.), rated by Self Magazine as the #1 diet book in 2004. She has co-authored five other books on glycemic index, writes for mainstream diabetes magazines and websites, as well as for professional publications. Her practice-based, original research on the use of the glycemic index in Medical Nutrition Therapy was published in 2006 in The Diabetes Educator.

Although she loves to write and do research, Johanna’s first love is her patients. A team player in a prolific endocrine practice in Wayne, New Jersey, she specializes in empowering her patients to improve their health with practical nutrition information that incorporates the concept of the glycemic index.

Gushers vs Tricklers

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

“Tricklers” are slowly-digested carbohydrates that are gradually released into the bloodstream and sustain satiety. These are the good carbs.

Johanna Burani
Nutrition Works LLC
Morristown, NJ, USA

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

About Low GI Carbs

Low-GI-Recipe-Blueberry-Lemon Buttermilk Pancakes

Welcome. For the past twenty years, I have been counseling my patients and writing about how to incorporate optimal GI carbohydrate choices into individualized, balanced meals and snacks. EatGoodCarbs.com reflects my acquired knowledge and skills.

The Glycemic Index (GI) is a classification system that categorizes carbohydrates by how quickly the body digests them into glucose. In other words, how quickly carbohydrates “hit” the bloodstream.

High GI carbs are quickly digested and, for some, in just a few minutes, start gushing glucose into the blood from the gut.

Low GI Recipe: Flourless Chocolate-Hazelnut Cake

Low GI carbs are slowly digested by the body and release glucose gradually into the bloodstream, and over an extended period of time. In other words, they trickle glucose out of the gut and into the bloodstream.

Since the body is programmed to break down carbohydrates for its fuel source, the good-better-best carbs are those that:

  • sustain energy
  • reduce appetite
  • promote physical endurance
  • improve mental acuity
  • diminish mood swings

As it turns out, the carbs that are best able to address these demands — every day and with consistency — are the tricklers, or low GI carbs. They also improve several health parameters:

Low GI Recipe: Pappardelle con Funghi
  • increased glycemic control
  • increased insulin sensitivity
  • decreased cholesterol levels
  • decreased risk of heart disease
  • decreased risk of some cancers

About Recipes

My recipes are Italian. I mean that literally. Either they have been created and served in Italy or replicated from original Italian recipes. My husband and I have a home in Friuli, in the northeastern corner of Italy, which we visit twice every year. We have lived in Italy years ago as a young family, I being its only American-born member. I have learned how to food shop, plan, cook and serve meals as an Italian.

All of the recipes you’ll find here reflect the wonderful exposure I have had to the great cooks I have met in humble family kitchens as well as in elegant restaurants. I hope you enjoy them as much as we do.