Five Reasons to Eat Low Glycemic Index Foods
May 15, 2009 | 1 Comment
Glycemic is the concentration of glucose (sugar) in the bloodstream. In order for the body to function normally a fixed range of glycemia (70 to 100mg) is required. The Glycemic Index (called GI Index) is a method that ranks foods based on how fast they raise glycemia.
There is typically a range of low (55 or less), medium (56-69), and high (70-99) Glycemic Index foods. The problem with most people is that they tend towards the high end of the glycemic index.
A Low Glycemic Index diet is a good idea for many reasons.
1. Helps Weight Loss
Eating low Glycemic foods helps to lose and control weight. When the higher Glycemic foods are consumed the extra glucose is stored as fat. So low Glycemic foods help to keep that glucose balance in your body, normally keeping you from gaining weight.
2. Improves Diabetes Control
If you are a diabetic then eating low Glycemic foods is a good idea. A low Glycemic diet increases the body’s sensitivity to insulin and improves diabetes control.
3. Reduces Health Risks
The risk of heart disease and high cholesterol are reduced. When you consume high Glycemic foods which include fried foods, white bread, doughnuts, baked potatoes, carbonated beverages, and beer, you are putting your body at a greater risk of heart attack and stroke.
4. Provides Slow, Even Energy
Low Glycemic foods release their energy slowly to the body. This helps the body to have a more concise and constant supply of energy. This in turn prevents drastic fluctuation in blood-glucose levels helping you to avoid feeling of fatigue, fogginess, and instability.
5. Balances Your Appetite
You can lose weight and have a lower BMI eating low glycemic foods. People who eat a greater amount of high glycemic index foods on average have greater levels or body fat. Lower Glycemic Index foods (under 55) metabolize slower and keeps your appetite balanced. If your appetite is balanced you won’t eat a much and you will lose weight.
The foods you should focus on to maintain a low glycemic number include: kidney beans, whole wheat pasta, tofu, soy milk, plain yogurt, apples, pears, sweet potatoes, bean sprouts, and many other fruits and vegetables.
The medium glycemic index foods include: bananas, pineapples, popcorn, and oatmeal. These foods are not as bad as the high GI foods and are a better choice when you can’t get to the low GI foods.
As mentioned earlier, high GI foods include most fried foods, pitas, doughnuts, soda crackers, baked potatoes and even watermelon.
The consumption of lower Glycemic Index foods is a wise way to watch your weight, keep blood pressure and cholesterol levesl down, keep up your energy level so that you can work more effectively through the day and help you maintain a stronger healthier life. The fact that they are mostly whole foods makes them readily available and very easy to prepare and add to your daily diet.
Health is not a joke and every precaution should be taken to ensure that your health is as good as it can possibly be. With research, a properly balanced diet that includes foods low on the GI food list, and other smart eating tactics, you can be a healthier and happier you.
Diana Walker, Cravings Coach
CEO, Diana’s Healthy Lifestyles
Curb Cravings with Green Tea
August 29, 2008 | 2 Comments
GREEN TEA HEALTH BENEFITS, CURB CRAVINGS, LOSE WEIGHT
Green tea has a long history of health benefits and its qualities are significantly more effective than black tea.
Both teas come from the camellia sinensis plant but green tea leaves are steamed rather than fermented like black and oolong teas. This prevents a powerful anti-oxidant, epigallocatechin gallate (EGCG), from being oxidized and therefore diminished.
Antioxidant Properties
High amounts of catechins polyphenols, particularly EGCG, are present in green tea. And EGCG has twice as much resveratrol as red wine, making it a powerful weapon towards lowering cholesterol, inhibiting blood clots and negating the effects of a fatty diet.
EGCG is also used to treat diabetes and is reported to have glucose-lowering effects. In addition glucose can cause a person to feel hunger and by controlling insulin levels, you control appetite. Try drinking a mug of green tea at the first hunger pain and you are well on your way to managing your appetite.
Thermogenesis
Thermogenesis literally means heat generation. Green tea increases thermogenesis in the body, becoming a potent appetite suppressant and increasing fat oxidation, helping the body to use fat as an energy source. This means the body is preferentially burning fat over protein.
Green tea also raises the body’s metabolism, increasing the rate at which calories are burned. In a recent study, green tea burned more calories than those given a placebo. This can help with weight management and fat loss.
Add to its thermogenesis benefits, green tea also has energy-boosting properties, which makes it a perfect breakfast tea or mid-afternoon pick me up.
Other Possible Health Benefits Documented
There are many other conditions in which green tea is reputed to be helpful:
Killing cancer cells, while leaving healthy cells untouched
Treating Rheumatoid arthritis
Lowering LDL cholesterol
Preventing thrombosis which causes heart attacks and strokes
Addressing cardiovascular disease by inhibiting abnormal formation of blood clots
Preventing infection
Improving impaired immune function
Stopping certain neurodegenerative diseases (such as Parkinson’s and Alzheimer’s)
Treating multiple sclerosis
Preventing tooth decay by killing the bacteria that causes dental plaque
When you compare the heath benefits of green tea with the harmful effects of regular and diet soda, coffee and other damaging drinks, it is easy to see why green tea has a long and successful history of benefiting the drinker.
Adding Green Tea to Your Diet
Green tea has become so popular that it can be found in mainstream grocery stores as well as gas stations and convenience stores. There are many flavors and varieties of green teas so you will be sure to find a combination of flavors you’ll enjoy.
Consider also adding green tea water to some cooked foods. Adding tea to a pot of boiling pasta will affect the flavor in a fresh new way. Toss that same pasta with pine nuts, pesto and a dash of olive oil and you have a healthful dish with many antioxidant properties. Challenge yourself to find new and exciting ways to add green tea to your diet.
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Diana’s Healthy Lifestyles Newsletter
Carrot Banana Loaf – Whole Foods Recipe
May 31, 2008 | 6 Comments
My friend Carrie has been kind enough to share these wonderful Whole Foods Recipes with us.
Ingredients:
2 cups whole wheat flour
2 t cinnamon
2 t ginger
2 t aluminum free baking powder
1/2 t baking soda
1/2 t sea salt
2/3 c rapadura or sucanat
1/2 c coconut oil or melted butter
1 8 oz can crushed pineapple, drained with juice reserved
1/2 c carrot juice
1 t all natural vanilla extract
1 c carrots, finely grated
1/2 c raisins
1/2 c pecans, coarsely chopped (optional – may use walnuts)
Preheat oven to 350. Grease a loaf pan with olive oil cooking spray or butter.
Mix dry ingredients in a large bowl. In another bowl, mix sugar, oil, 1/4 c pineapple juice , carrot juice and vanilla. Then mix into dry ingredients. Add crushed pineapple, carrots, raisins, and nuts.
Pour batter into loaf pan and bake 60 minutes (for muffins, bake 20 minutes). Cool 5 minutes then turn onto wire rack to cool completely.
Enjoy! Diana Walker, Cravings Coach