Are you familiar with the Glycemic Index? The Glycemic Index ranks the carbohydrates in food according to how they affect blood glucose levels. The Glycemic Index gives people away to tell good carbs from bad carbs. It’s a great guideline for carb-counting, but more importantly, an effective way to let people know how slowly or how quickly certain foods cause increases in blood glucose levels as well as spikes in insulin levels.
If you are trying to lower the Glycemic Impact of a meal, it is possible to do so through a few simple methods. Basically, it comes down to understanding that carbohydrates are found in both healthy and non-healthy foods. However, with this understanding it becomes easier to focus on beneficial food combinations and alternative food choices to improve the Glycemic Load of snacks or meals.
If you are unsure, the Glycemic Load refers to the number that estimates how much the food will raise a person’s blood glucose level after eating it. It takes into account the amount of carbohydrate in a portion of food as well.
Although it may sound overwhelming and confusing, what it really means is that each and every person needs to choose better carbs in the form of high-fibre, low GI foods. A diet with a lower Glycemic Load includes one with fewer starchy foods such as
potatoes, white rice and white bread as well as less sugary food and snacks including candy, cookies, cakes and sweet drinks. Instead, eat more whole grains, nuts, legumes, fruits and vegetables without starch. Some examples of these vegetables are asparagus, bamboo shoots, bean sprouts, baby corn, Chinese spinach, artichoke hearts, carrots, mushrooms, salad greens and tomatoes.
Choose whole wheat pastas and breads, eat firm fruits that are not overly ripe and eat vegetables lightly steamed or better yet, raw, so that they maintain their fiber content. If you must eat pasta, cook it al dente, substitute almond butter for regular butter and eat lean proteins such as salmon, tuna or a hard boiled egg. Stay as far away as you can from refined carbs and sugar.
Perhaps one of the best ways to lower the Glycemic Impact of a meal is to eat a plant-based diet full of raw foods. By now, most people are aware of the general benefits of a vegan diet, but a vegan diet can stop the onslaught of many health problems including diabetes. Plus, a plant-based vegan diet can often leave you feeling fuller for longer and allow you to eat less calories when you are hungry.
Lowering ring the Glycemic Impact of a meal isn’t rocket science, however, it does take special thought and consideration. Once you begin to lower the Glycemic Impact of your daily diet, you will start to feel better and know that your blood glucose levels and insulin levels are being taken care of, too.
If you are interested in learning more about Glycemic Impact, a plant-based vegan diet, or detox programs in general, simply fill out an enquiry form below. Here at Santosa Detox & Wellness Center we help you to become a better version of you and our dedicated staff have the knowledge to help you make positive changes in your life. We look forward to helping you on your healthy journey.