In chrononutrition, it's very important to consume the right nutrients at the right time.
Breakfast should be high in protein, fat and salt, and the afternoon snack (around 4 - 5 p.m.) should contain the right sugars, especially those with a low glycemic load.
Yes, you read correctly, glycemic load and not "glycemic index".
The glycemic index (GI ) of a food is calculated by measuring the effect on blood glucose levels of 50g of carbohydrates contained in a food, compared to the ingestion of 50g of glucose. It can be used to classify foods according to values between 0 and 100 (the higher the index, the more the food disturbs blood sugar levels).
The glycemic load ( GL) correlates the glycemic index of a food with the quantity of carbohydrates present in the portion of food studied. It thus provides a more precise and practical view of the effect of food intake on variations in blood glucose levels.
As a reminder, you can reduce the GC of starchy foods by letting them cool for 7 hours before eating. Rice, potatoes and other cooked cereals, for example, need to be left to rest for 7 hours before consumption, in order to convert the starches into resistant ones. Resistant in particular to bacterial fermentation. This makes it easier to manage inflammatory bowel disorders, as less fermentation means less bloating and digestive discomfort.
You can find a summary table of GIs and CGs on my website HERE (at the very bottom of the page).
Gourmet banana and almond cake
Ingredients:
250g semi wholemeal rice flour or 150 almond flour and 100g semi wholemeal rice flour
1 sachet baking powder/ 1 sachet baking soda and vinegar 1 tablespoon each
3 tablespoons vegetable milk
3 tablespoons coconut oil
50 g coconut blossom/palm sugar (very low-GC sugar)
3 ripe bananas
2 eggs (whites can be beaten until stiff for a lighter consistency)
1/2 tsp cinnamon or vanilla powder
for decoration (optional):
toasted almond purée and coconut flower syrup (yummy)
Preparation:
In a food processor, blend the bananas, sugar and eggs. Then add milk and oil. Then flour and baking powder/chemical yeast.
Bake at 180 degrees for 20 minutes. I must admit that my oven cooks quickly, so you may need to bake for 30 minutes.
To check if your cake is cooked through, insert the tip of a knife into the center of the cake:
- If the blade comes out dry, it's cooked.
- If the blade comes out with traces of pastry on it, continue baking the cake for a few more minutes.
For soft cooking, the tip of the knife should come out shiny.
Enjoy your meal!
