Hello. I've read some older threads and Mark Sisson's post yesterday on dairy, but I'm still unclear as to how sour cream and mascarpone shake out. I am trying to avoid insulinogenic dairies and would wholly embrace these otherwise delightful foods if I knew more about them. Is it safe to assume they're benign because heavy cream is benign? Same with full fat yogurt? I ask strictly from an insulin concern standpoint. Thanks so much!
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Yoghurt, mascarpone, and sour cream can all be made from heavy whipping cream (double cream if you are in the UK). Using heavy cream, rather than light cream or whole milk, means less lactose, which means less insulin response. 1) Here are several methods for making mascarpone cheese: http://hubpages.com/hub/Top-5-Recipes-for-Making-Mascarpone 2) Yoghurt: just use heavy cream and make as usual. If wished, one can add gelatin granules to make it stiffer. Use as much or as little gelatin as desired. Here are simple instructions for making yoghurt: (Note on incubating: a heating pad wrapped around the jars, inside a styrofoam cooler works very well.) ETA: The longer the yoghurt incubates, the more the lactose is reduced. I don't have a scientific reference, but read at the Specific Carbohydrate Diet site that the lactose reaches its lowest at 18 or 20 hours. (Don't remember the exact number. Their recipe is not with heavy cream, so that might change the chemical process time. Perhaps a chemist could post and tell us.) http://www.make-stuff.com/cooking/yogurt.html 3) Sour cream: here is a link to a recipe, and also one for creme fraiche: (I apologize for the missing accent in the spelling.): Making these oneself saves money and gives one control over what is in them. All the best to you. :) |
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before, after learning that dairy products are insulinogenic i would have probably tried to avoid them as a metabolic plague but now after reading a series of articles about insulin on "weightology" and "carbsanity" blogs i would say: yes, they are insulunogenic indeed, but so what? it's not the insulin per se that makes you fat, sick or whatever, it's the overall metabolic context (consisting of calorie intake, macro ratio, meal timing, activity level, and myriads of other factors ) that really matters
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I think the best way to determine your own response to specific foods is to get a blood glucose monitor and test yourself. Of course that won't tell you directly about insulin, but it should tell you how your body is responding. See The Healthy Skeptic for cheap, easy instructions. |
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