Midlife Spare Tire & The Glycemic Index Part III – 10 Tips on How to Use the Glycemic Index (GI) for Optimum Health + Some Great Resources

Food GroupsIn Part I & Part II you learned that the Glycemic Index (GI) measures the quality of your body’s primary source of fuel – the carbohydrates in your food. This measurement system is based on how quickly carbohydrates in your foods (things like cereals, muffins, vegetables, potatoes, drinks, etc.) are digested and absorbed into your blood stream becoming blood sugar, also called glucose.

Good fuel in the form of Low GI foods promote health, while bad fuel in the form of High GI foods lead to a cascade of adverse effects including your spare tire weight gain and disease.

So how can you harness the GI’s wisdom for no spare tire, a desired weight and optimum health? Here are 10 tips for using the GI to do just that.

10 Tips for Using the GI to Keep Your Blood Sugar Stable For Optimum Weight, Physique and Health:

  1. Eat 5 – 6 low GI meals per day. This will help you maintain a constant blood glucose level, not too high or too low, and will facilitate fat loss.
  2. Eat the 80/20 rule – 80% Low GI foods to 20% Medium GI foods, with a touch of High GI food. We are perfectly imperfect so celebrate your humanity and set doable goals. When you fall, remember to get back up.
  3. Increase your odds when you’ve got big challenges. If a persistent spare tire, belly fat, inflammatory diseases, etc., are challenging you, increase your odds for success by eating as close to 100% Low GI foods as possible. You’ll have more satiety and delayed hunger eating low GI foods.
  4. Eat small portions. Believe it or not your stomach is the size of your two fists put together and over eating raises your blood sugar and starts a domino of unwanted health effects.  It is easier to eat smaller portions if you put your food on smaller plate. Choose a luncheon or salad plate instead of a dinner plate.
  5. Eat whole foods and avoid processed ones. The closer a food is in its natural state, the lower its GI will be. The more a food is processed, the higher the GI. For example: Eat sprouted grain bread instead of white bread or oranges instead of orange juice.
  6. If it is white or soft or melts in your mouth and sweet it’s probably a High GI food.   Keep foods like brioches, muffins, chocolates, etc. in your 20% –  a touch of High GI foods.  Eat them rarely.
  7. Eat high fibre foods. Fibre slows the absorption of carbohydrates, lowering the GI of a food. High fiber foods are often chocked full of nutrients; one reason legumes are such great choices.
  8. Eat foods “al dente” whenever possible. Cooking raise the GI of a food and depletes it of nutrients.
  9. Eat essential fatty acids and proteins with your carbohydrates at every meal. Proteins and fats can help slow the absorption of glucose, lowering the GI of a meal. Salmon, eggs and chia seeds are great choices.
  10. Keep your blood sugar balanced and never go hungry. Spiking your blood sugar is equally as bad as allowing it to drop too low. When you become hungry, drink a glass of water and if you are still hungry after 20 minutes, eat a low GI snack.

Here are some of my favorite GI resources that will give you examples of low GI foods and healthy choices to support you live a vibrant whole life:

 

Coming soon – Midlife Spare Tire & The Glycemic Index & The Glycemic Load…. 

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