Carb Solutions: A Faux Potato Chip
Over half of the U.S. adult population, some 154 million, qualify as being overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children who are dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources, not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some consistent exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].
Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the blood stream. The Glycemic Index assigns a score of 1 to 100 to all foods based how speedy the body converts that food into sugar. Foods that break down slowly enable the body to assimilate theses calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for diabetics who process sugars much slower than others, everyone can benefit from eating foods that have low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts have been proven to actually increase appetite and impede effective fat oxidation.
A QUICKIE GLYCEMIC PRIMER:
- The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low glycemic index food; 70 or above is considered very high. Serving size is not a consideration in arriving at a food’s Glycemic Index number.
- The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.
September brings the annual dilemma for carb counters that comes with the opening of the NFL season…what to nibble that isn’t “rabbit food” while watching the games. My vote would be salty, oily, kettle potato chips. Now that I have gotten that wish out of my system, diabetes is still there, so let’s first acknowledge the reality that there is no “safe” amount of real potato chips that will not spike blood sugar. No, Virginia, not even a small handful. It becomes a never-ending search for a reasonable facsimile that will both satisfy the nibbles at kick-off without the empty calories and sugar spike that the hollowed potato chip causes / those days are over.
As this writer prepared for my 40th fantasy football draft, looking for SOMETHING different and healthy to nibble, I came across a very simple alternative to the kettle chip that comes close enough. Just four simple ingredients combine for the closest thing to a chip I have found yet. Also, I needed to use the top half of a butternut squash, using the bottom portion for cookies in this month’s Cookin’ with the kids.
In fact, for the nutritional positives of munching on butternut squash, check out the link to Cookin’ with Kids. However. This blog is all about a low-carb nibble for September’s kick-off and beyond. Tip: Most importantly, the thinness of these squash slices requires constant watching. Take it from this writer, I burned half of the first batch. Do not be distracted. It’s a guarantee that you start smelling burned squash as soon as you leave the kitchen. These chips are worth the time it takes to bake them and watch them, which should start about an hour before kick-off. Enjoy the season!
Butternut Squash Chips
Ingredients:
3 Tablespoons olive oil
2 teaspoons fresh sage leaves
1 butternut squash, thin neck section only, peeled
1 teaspoon salt
Preparation
Combine oil and sage in a small bowl, then set aside so the flavor of sage melds with the oil while prepping the recipe.
Thinly cut the butternut squash into 1/8th of an inch thick slices using a mandolin to ensure the same thickness, so they cook evenly, then slice them in half again, depending on the size of the squash neck.
Fill a large frying pan 3/4 of the way with water and place it on the stove on high heat. Once the water is boiling, place half of the slices in the boiling water and let them cook for 2 minutes. Transfer to a paper towel and pat dry while the other half of the squash is cooking. Place the slices on a parchment paper-lined baking tray. Brush each slice with olive oil-sage mixture, salt to taste. Place in the oven and bake for 20 minutes. At 350°. After 15 minutes, flip the chips to ensure they cook evenly. Keep an eye on them as some of the chips may begin to burn quickly than others. Remove from the oven and serve immediately.
Enjoy!
