Fit Fare

By now, it is common knowledge that complex carbohydrates such as whole grains are better for you than refined sugars and processed food. Choosing these types of carbs may reduce the risk of developing type 2 diabetes, coronary artery disease, and certain types of cancer. Beyond processed foods and desserts, how do you know which carbs are better choices?

The glycemic index has been used as a tool in diet plans for people with diabetes, as well as for endurance athletes. While diabetics use the glycemic index to choose complex carbohydrates that will maintain good blood glucose levels, athletes use it to choose simpler carbohydrates to maintain energy levels during and after strenuous workouts.

The index ranks carbohydrates by the rate at which the food is absorbed by the body. Simple sugars metabolize faster than complex carbohydrates, creating a higher glycemic load. Food containing fiber along with complex carbohydrates can slow down digestion, creating a lower glycemic load. Complex carbohydrates tend to be assigned a lower number on the glycemic index while simple sugars tend to be assigned a higher number.

In winter, food such as meat and potatoes can be comforting. But when you are following a meal plan that includes the glycemic index, some kinds of potatoes are not as good as other root vegetables in avoiding a high glycemic load. One of my favorite substitutes for potatoes is rutabega. I whipped up a simple lamb stew recently, using rutabegas as the complex carbohydrate for the meal.

Lamb Stew with Rutabega
Serves 4

Olive oil
2 pounds pre-cut lamb stew meat
1 onion, diced
2 cloves garlic, minced
1/2 cup flour
4 ounces butter
1 cup dry red wine
1 cup chicken broth
1 cup beef broth
1 pound rutabega, peeled and cut into 2-inch cubes
2 cups mushrooms

Heat oil in large pot. Add lamb and brown on all sides, about 5 minutes. Reserve lamb. Add the onion and garlic, lightly saute.

Add the butter and melt. Make a roux by adding the flour. Lower the heat, cooking the roux until brown. Whisk in the wine and stock. Raise the heat to medium high.

Add lamb and bring to a boil. Reduce the heat to medium low, cook for 30 minutes. Add rutabega, cook until tender, about 60 minutes. Add mushrooms, raise heat to medium and cook for 30 minutes.

Serve with whole wheat bread.