The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index

The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index

by Sandra Woodruff


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Product Details

ISBN-13: 9781583330845
Publisher: Penguin Publishing Group
Publication date: 01/28/2001
Pages: 320
Sales rank: 960,931
Product dimensions: 7.50(w) x 9.30(h) x 0.82(d)
Age Range: 18 Years

About the Author

Sandra Woodruff, M.S., R.D., is the author of nine books, including The Good Carb Cookbook and The Best-Kept Secrets of Healthy Cooking. A registered dietitian with a master's degree in nutrition and food science, she is a nutritional consultant to numerous medical groups. She lives in Tallahassee, Florida.

Read an Excerpt

Fettuccine with Fresh Tomatoes

Yield: 4 servings


• 3 cups diced fresh tomatoes

(about 3 medium)

• 1/2 cup finely chopped fresh basil

• 1-2 tablespoons extra-virgin

olive oil

• 2 teaspoons crushed garlic

• 1/2 teaspoon coarsely ground black pepper

• 1/2 teaspoon salt

• 8 ounces fettuccine or linguini pasta

• 1/4 cup grated Parmesan cheese


Combine the tomatoes, basil, olive oil, garlic, black pepper, and salt in a

medium-sized bowl.  Toss to mix well and let sit at room temperature for 30 minutes. Cook the pasta al dente according to package directions.  Drain the pasta and return it to the pot.  Add the tomato mixture to the pasta and toss to mix well. Serve immediately, topping each serving with a tablespoon of the Parmesan cheese.


Nutritional Facts (per 1 3/4-cup serving)


FIBER: 3.2g • PROTEIN: 11.1g • SODIUM: 423mg • CALCIUM: 111mg 


Table of Contents

Part 1The Secrets of the Glycemic Index3
1.All Carbohydrates Are Not Created Equal5
2.A Matter of Balance18
3.The Glycemic Index--What's in It for You?32
4.Transforming Your Diet45
5.Dining Defensively in Restaurants55
6.Mastering Low-GI Cooking63
Part 2Low-GI Recipes85
7.Breakfast and Brunch Favorites87
8.Hors D'Oeuvres with a Difference111
9.Heartwarming Soups127
10.Salads for All Seasons145
11.Savvy Sandwiches177
12.Smart Side Dishes195
13.Pasta Perfection213
14.Hearty Home-Style Entrees235
15.Delectable Desserts265
Selected References297

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The Good Carb Cookbook: Secrets of Eating Low on the Glycemic Index 4 out of 5 based on 0 ratings. 27 reviews.
kobrien More than 1 year ago
I have had this cookbook for five years and it is the book that I always go back to. I have a healthy eating lifestyle but am not a "dieter" and this is the perfect cookbook for me and my family. The recipes are easy to follow, quick and delicious. Some of my favorite recipes are the classic meatloaf, salmon cakes, dijon chicken, sonoma chicken and mediterranean green beans. At first I wished the recipes had photos like some of my other cookbooks, but the recipes are easy enough to follow that they are simply not needed. Great for beginners as well.
Guest More than 1 year ago
This cookbook is good carb rather than low carb so it might have limited application for those on the Atkins diet, especially the Induction phase. But for the rest of us there's lots of healthy recipes, tips on cooking, grocery shopping and dining out, and a good explanation of insulin's role in the body and the concepts of Glycemic Index and Glycemic Load. The author stresses throughout the book the health benefits of consuming less-refined carbs. By choosing carbohydrates closer to their natural forms (as in whole grains, fruits and vegetables) one may avoid the insulin spikes and carb crashes associated with the typical American white flour/sugar diet. Some of the recent books that utilize this moderate-carb approach include SOUTH BEACH, SUGARBUSTERS, SOMERSIZE, SCHWARZBEIN PRINCIPLE and the GLYCEMIC REVOLUTION series. The GOOD CARB COOKBOOK can be a useful adjunct to all of them. I use recipes from this book and the SUGARBUSTERS Quick and Easy Cookbook. Woodruff, the author of several other cookbooks, covers her bases here by making most recipes low-fat as well. There is some use of sugar, honey, fruit juice and the like, so if you want to limit them you could subsitute non-caloric sweeteners, such as NutraSweet for cold foods and Splenda for the cooked dishes. Or you could just cut out the sugar altogether as I did in making the Sourdough French Toast, which with the cinnamon made no difference in the taste, IMO. Some of the ingredients listed are a bit esoteric and a few of the recipes may be too fussy for everyday cooking. But in general this is a well-rounded cookbook, not a fad diet but a healthy lifestyle...
Anonymous More than 1 year ago
The book is ok but you can't read the charts on the nook, I would not recommend this book to any that wants to download to their nook.
Anonymous More than 1 year ago
In trying to approach a more healthy lifestyle, I wanted to limit carbs and found out that there are bad carbs & good carbs and I did not have a clue which was which. This book presented the explanation in a clear and easy to understand format. I learned so much! I've only tried a couple of recipes and found them to be great. I loved them and even my picky husband loved them. I look forward to making more of the recipes.
Grandma-Dar More than 1 year ago
After changing our lifestyle to low glycemic food preparation, this book was very helpful in explaining low glycemic index, reasons for changing from one food choice to another and providing recipes that, for the most part, were simple to follow and prepare. Some of the food items have been a little difficult to find, but health food stores most times can suggest a substitute. I use this book for reference and recipes at least three times per week.
Guest More than 1 year ago
I've had this cookbook for about two years and it is my absolute favorite. The recipes are easy to make, very tasty, and allow me to live within the restrictions of my diet. However, even when I wasn't on a diet, I loved this cookbook.
Guest More than 1 year ago
I use this book almost daily! It has helped me in so many ways. The recipes are simple and so far every one I have made are really good. This is a wonderful book for anyone interested in healthy cooking!
Guest More than 1 year ago
This is a great cookbook for people interested in maintaining weight loss or losing weight. The soup recipes, especially, are quick and tasty with common ingredients you probably have in your pantry or refrigerator. The only down side is the muffin recipes and pizza dough. I didn't have satisfactory results with those. Woodruff is a dietician, so she omits salt in her recipes. Add salt and enjoy! One of my favorite and most useful cookbooks.
Guest More than 1 year ago
There are tons of 'low carb' cookbooks... but none of them seem to pay attention to the amount of bad fats. This book helps you use the 'good carbs' and 'good fats'. Perfect companion for the South Beach Diet. These foods and recipes fill you up.
Guest More than 1 year ago
I have made the homemade muesli cereal, parsley new potatoes, green beans with almonds and chicken and pork receipes. My family loves them. We also learned alot about the Glycemic index and how it affects your hunger. The food satisfies your appetite.
Guest More than 1 year ago
I came across this book by accident. I was looking for something for my diabetic mother and came across this book. I've been on a high protein low carb diet and have been successful in keeping the weight off but I wanted to eat better carbs. I never heard of the glycemic index until reading this book. I feel like the scales have fallen off my eyes and I can see what good eating should consist of. I never thought about sugar levels in my blood. The information is easy to read and understand. The recipes are wonderful and they taste great. So far I have only cooked the Tomato Basil soup, Baked Spaghetti Flourentine, and the Morning Sunshine smoothie. Most if not all of the food recieptes are low on the index scale and not high in fat. I had planned on giving this book to my mom, but forget that! I'll buy her another one. hehe awesome book!!
Guest More than 1 year ago
It can be tough sticking to a low carb diet and books like this one make it a lot easier to do. You can quickly locate delicious recipes to plan your next meal that will help you lose weight. I also highly recommend you check out 'The Power of Positive Habits' which shows you how to lose weight automatically via lifestyle changes! A great combination.
klomeli More than 1 year ago
I found the book informative and helpful with understanding what foods are low glycemic/low carb. I am surprised that a Registered Dietician would create recipes that are laden with sodium and cholesterol. It is not uncommon to see a single serving of salad with 800 mg of sodium. That is stunning. Sandra relies heavily on water and bouillon granules. A person can easily substitute low salt/no salt broths or stock and get better flavor. In a society that jumps on every bandwagon in an attempt to lose weight, a Registered Dietician should be more conscientious about creating healthy meals, not just low glycemic. If you lose 50lbs from eating low carb, but have a heart attack or stroke because your blood pressure and cholesterol are sky high, you have just lost all benefits to losing the weight. If you are well versed enough in cooking, you should be able to make substitutions and create healthier meals out of these recipes. I give it a 3 stars because of the above mentioned. Otherwise, the book is helpful and there are a few (not many) good recipes.
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Guest More than 1 year ago
I actually purchased this book right before I found out that I have Gestational Diabetes. I brought it with me to my consult with a nutritionist and she agreed it was a great choice. I originally purchased it because I was trying to eat healthier, and it turns out that I rely on it everyday to keep my blood sugars stable. The recipes are easy and delicious, and I have no problem sticking to my diabetic diet. A must for people who want to be educated about the smart use of good carbs in their diet!
Guest More than 1 year ago
ITs about time that we learned the difference between the good carbs & the bad one's. Sandra explains in simple terms the differences and easy ways to implement them in your daily eating plan. This is not a diet book, its a book about well balanced eating and getting back to the good grains, fiber and un-processed foods that our bodies so badly need to function properly!! Get this book!