The Good Carb Cookbook:
Secrets to Eaiting Low on the Glycemic Index
by Sandra Woodruff, M.S., R.D.

Review by Cherié Davidson

With all the low-carb plans available, and more showing up every month, there are bound to be differing opinions on what constitutes "good" carbs and "bad" carbs. However, all low carbers seem to agree that some carbohydrates impact harder than others--and this varies according to each individual's physical make-up.

In The Good Carb Cookbook, Secrets of Eating Low on the Glycemic Index by Sandra Woodruff, M.S., R.D. (Avery, 2001), Ms. Woodruff takes the subject from introduction, through getting acquainted with different high fiber/low GI grains and foods, to living with good carbs, while providing interesting, informative, and sometimes debate-able, facts.

Published back in 2001, some of the information provided in this 312-page book was ahead of its time, just recently becoming known on a wider arena. However, there are passages that contain some "early" perceptions of low carb. Bottom line, though, is the focus on the balance of "good" and/or healthy carbs and looking for the highest nutrition choices available. The Good Carb Cookbook provides some good, solid nutritional information, details on the Glycemic index and providing strategies and tips. Personally, I enjoyed reading about fiber and the nutritional elements of individual grains, nuts and seeds, but I could not agree with all of Ms. Woodruff's advice or opinions regarding fats.

The recipe portion of the book, almost 200 pages, includes chapters such as, Breakfast and Brunch Favorites, Hors D'Oeuvres with a Difference, Heartwarming Soups, Savvy Sandwiches, Pasta Perfection, and Delectable Desserts, among others. The recipes are straightforward and written in a traditional format, each with a list of nutritional facts (calories, carbs, cholesterol, fat, fiber, protein, sodium, calcium and GI rating). Ms. Woodruff's recipes tend to be low fat, medium to high fiber, low on the GI scale, with low "budgeted" use of sugar (no sugar substitutes used) and moderate to low carb grams in the mid-30s range on average.

For those of you who low carb on a maintenance level or those who are not sensitive to grains and believe in the benefits of whole grains and rich fiber, The Good Carb Cookbook offers a nice variety of recipes that focus on nutrition and low GI impact. It would not be very helpful for those on the Atkins Nutritional Plan, pro-fat, or very low carb plans. But it would fit well with some of the other plans out there, or for those who want to eliminate "useless" carbs such as white flour, but not live without pasta, beans or whole wheat. To summarize, The Good Carb Cookbook is a moderate carb plan that advocates taking a nutrition-rich approach to eating, promoting the elimination of useless carbs and concentrating on taking in foods that benefit the body as well as please the taste buds.

The Good Carb Cookbook is a selection for the CarbHealth Book Club chosen for those who want to modify unhealthy diets without drastic changes, and those who have reached their low carb goals and are maintaining a healthy low-carb lifestyle.