Five Reasons to Eat Low Glycemic Index Foods

May 15, 2009 By 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

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Five Reasons to Eat Vegetarian Foods

December 15, 2008 By 1 Comment

There are many types of diets in society today. However, many of them are not healthy. A healthy diet is not a diet for a day or a week or a month, but rather a lifestyle change. Becoming a vegetarian is a total lifestyle makeover and a very beneficial one.

The term vegetarian can be a complicated one because some may eat one way while others eat another.

Vegetarian
A vegetarian eliminates meats and dairy and eggs from their diets, living on a plant-based diet.

Lacto-Vegetarian
A lacto-vegetarian is a person who avoids meat and eggs but eats dairy items (milk, yogurt, cheese) as well as plant foods.

Lacto-Ovo Vegetarian
A lacto-ovo vegetarian eats all dairy, including eggs, and plant foods but they avoid meat.

The diet of a healthy vegetarian includes whole foods like fresh fruits and vegetables, legumes, nuts, and whole grains.

Becoming a vegetarian or adopting a portion of this lifestyle has many practical benefits.

1.  Reduce Your Risk Of Heart Disease
Eating vegetarian foods is great for your heart. A British study discovered that eating fresh fruits is linked to a 24% reduction in death from heart disease. It has also been shown through this same study that daily consumption of raw foods was associated with a 26 % reduction in mortality from heart disease.

2. Reduce Your Risk of Cancer
Those who consume higher amounts of fruits and vegetables have about one-half the risk of cancer, especially the epithelial cancers, as those who do not eat more vegetarian foods. The risk of most cancers was 20-50% lower in those with a higher consumption of whole grains.

3. Reduce Digestive Disorders
A vegetarian diet tends to be higher in fiber than other diets. With a high fiber diet there is a positive effect on the health of the digestive tract. A healthy digestive tract will save years of pain due to the overburden of the pancreas which directs digestion in the body.

4. Save A Few Dollars
You can add some money to your savings account by eating vegetarian foods. By simply replacing meat, chicken and fish with vegetables and fruits you can cut your food bills by an average of $4,000 a year. With that kind of money you can even take a family vacation.

5.  Clean Out Your Body
Consuming vegetarian foods will give your body a much needed spring cleaning. By deciding not to consume meat you are helping rid your body of toxins like pesticides, environmental pollutants, and preservatives that overload your systems and cause many illnesses. It would be important to note that those who choose to detoxify their bodies consume more fresh juices, fruits, and vegetables during their detoxifying period.

There are many benefits to consuming vegetarian foods. The fact that one would even think to go the route of a vegetarian diet is a proactive step towards a healthier way of life. And contrary to popular belief, a properly planned diet can provide you all the necessary minerals and nutrients for a long and healthy life. If you are considering adapting more vegetarian foods into your daily diet then you can only help your body receive the optimum treatment it deserves.

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Seven Reasons to Eat Organic Foods

December 1, 2008 By 2 Comments

There are many things in our society today that are causing disease, illnesses, and ailments. The main reason for so many conditions in our world is the food we eat. Foods loaded with pesticides and other toxins are slowly killing our bodies rendering our immune system too weak to handle the onslaught of disease that enters through various avenues.

One of the best defenses for the body is whole organic foods. Organic fruits and vegetables are not genetically modified.  Organic plants are grown with no pesticides, artificial fertilizers, human waste or sewage sludge and they have been processed without ionizing radiation or food additives. Organic meat has been raised without antibiotics or the use of growth hormones. In other words, organic foods are produced naturally without any man-made chemicals.

Knowing this, there are so many reasons why eating organic foods is beneficial.

1. Your body can fight disease, bacteria and viruses when it is fed organic food. There are no chemicals in the food and you are adding a more wholesome option when you eat organic. Many of the chemicals found in non-organic foods have been linked to many types of cancer. By eating more organic foods, your body will be healthy and in turn you have more strength and energy.

2. Organic foods contain at least 50% more nutrients, vitamins, and minerals than their non-organic counterparts. Food that has been chemically altered in any way has far less nutritional value and therefore is not as healthy for your body.

3. The same growth hormones and antibiotics that are added to many foods that we eat, like chicken, enter the human body.  These hormones and antibiotics may be cause early maturation in children, especially young girls. Eating a diet rich in organic foods help to assure that your child will mature as nature intends.

4. Because organic foods are lower in fat it helps to fight and prevent obesity. Health experts warn that a diet high in fatty food lead to heart disease, stroke, and other life threatening diseases. A diet filled with organic foods helps to prevent these conditions and keep weight down.

5. Antibiotics found in non-organic foods are a direct cause of allergies. Many of the allergies people suffer can be avoided by eating organic foods.

6. Organic fruits and vegetables are not only grown using nature but they taste better as well. When you eat organic you get the full flavor of the food you are eating without added toxins that tend to ruin the true taste.

7. Organic foods safeguard against toxic metals like cadmium, lead and mercury. Heavy metals damage nerve functions and block hemoglobin production which leads to anemia. The same metals are also linked to a lower IQ and disease such as multiple sclerosis.

In addition to the above reasons, by eating organic foods you are helping to save the environment and supporting small scale local farmers. Keep in mind also that contrary to popular belief, purchasing organic foods is not always expensive and there are many ways to purchase it at a lower cost.

Take the time to learn about the benefits of organic food and apply it to your daily eating habits. It will change your body and your life.

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