SELECT LOW-GLYCEMIC CARBOHYDRATESThe
Glycemic Index compares
the speed carbohydrate-containing foods and beverages enter the
bloodstream,
... to raise blood sugars.
This framework allows health professionals to categorize cuisine as high-glycemic
or low-glycemic.
"Glycemic" indicates
greater carbohydrate-density and predicts a subsequent rapid rise of blood
sugars after ingestion.
Higher numbers [60-100] are considered glycemic.
Foods assigned with lower numbers [0 to mid-'50s] indicate stabilization
of blood sugars over time, roughly three to five hours after ingestion,
depending on the composition of the meal.
G.I.
numbers vary from table to table. Because the Glycemic Index is
based on multiple laboratory tests done on
carbohydrate-containing foods,
the important factor to keep in mind is "trends": higher numbers
verses lower numbers.
For instance, instant rice will always have
higher numbers with a glycemic index in the '90's than apples with a
glycemic index
typically in the 30's.
Select
low-glycemic foods as often as possible. [My
book, METABOLIC MAKEOVER contains a comprehensive glycemic index.
I am coming out with a 4th
Edition in 2012.] Examples low-glycemic selections, include: apples, pears, peaches, plums, grapefruit,
grapes, cherries, barley,
authentic pumpernickel rye bread, wheat berries, thick el' dente pasta noodles,
organic dairy, free range poultry,
lean red meat, fish, peanuts, most
nuts, lentils, butter beans, kidney beans, lima beans, pinto beans, soy
beans, black-eyed peas or protein-rich foods.
Nevertheless,
it's all about the dose... You
can most definitely count on apples having lower G.I. numbers. However, if you drink a few glasses of
apple juice, your
glycemic
load will rise. In other words, your blood sugars will rise, dramatically.
This is a dangerous condition and causes you to release
too much insulin
and become foggy-brained. Insulin also breaks down HDL Cholesterol, which
is the cardio protective cholesterol. High blood sugars are
also stored as blood fats (triglycerides),
which clog arteries.
Glycemic
Load
Glycemic Load refers to the actual grams
of carbohydrates to saturate your bloodstream
after eating.
It refers
to the portion size
of your carbohydrate-containing meal or snack.
Back to the
Apple Example: Apples may be considered "low-glycemic".
1/2 cup of apple juice will provide a serving of carbohydrates ...roughly 15
grams. But if you drink three [8oz.] cups of apple juice, those grams of
carbohydrates add up 90, not to mention whatever else you might be eating
along with that juice. The glycemic load on your bloodstream will be
excessive. Your blood sugar will be high, along with your subsequent insulin response.
If, instead,
you ate five whole apples, the glycemic load would be much lower; the apple's high
water content plus digestible and non-digestible fibers would soak up some
blood sugars. Plus, you excrete everything first thing the next morning!
When you do
eat high glycemic foods like bread and potatoes... if you
only have a small portion, your "glycemic load" or ACTUAL GRAMS OF
CARBOHYDRATES TO ENTER THE BLOODSTREAM, will be minimal. So, really, no foods
are off limits. You can eat small doses of even the most decadent of cuisines
without throwing your blood sugars out of whack.
4
grams of carbohydrates = one teaspoon of sugar.
Experiment with the habit of calculating
teaspoons of sugar per serving. First, check the "Total Carbohydrates"
per serving. This information is listed on the Nutrition Facts label. Divide
the total carbohydrates [per serving] by 4 grams of carbohydrate
[per teaspoon], to get teaspoons of sugar per serving. This
formula gives you an idea of the number of teaspoons of sugar contained in the
product (per serving) which will help you quantify the actual glycemic load
on your bloodstream after your meal.
...feeling
foggy?
When
blood sugars rise, the hormone insulin is released from the pancreas,
triggering a serotonin response in proportion to the quantity of insulin
released. If you consume lots of carbohydrates, you will get a large
dose of Insulin released. Insulin and serotonin work hand in
hand. The more insulin released, the more serotonin is released.
More serotonin is not better. Just the right dose produces a good mood, which
helps when you are feeling stressed. If you over-dose on carbohydrates, a
tidal wave of insulin and a subsequent serotonin rush is released, and your
brain becomes super foggy and you feel very, verrrrrrrrrry sleepy.
When
you eat more than 100 grams of carbohydrate-containing foods or beverages, you
will begin to over-produce serotonin, inducing a drug-like state:
sleepiness, fuzziness and tiredness. I call this "serotonin
overload" or "overdosing on serotonin" -- and I lived in this
state for roughly 18 years due to my anxiety, needing desperately to numb lots
of emotional pain I was feeling. So, if I can learn how to manage my
carbohydrate intake, you can too. To stay mentally focused, energetic, and in
a good mood, eat and/or drink less than 100 grams of carbohydrate at your meal
or snack. Also, including protein with your snack
will help to manage blood sugars over time. Here's an
example: a slice of 100% whole grain bread and 1/3 cup of brown rice
both contain roughly 15 grams of carbohydrates.
The
Nutrient Density Factor ~ STRATEGIES
to manage your blood sugars: Protein: eat
carbohydrate with protein to manage blood sugar Protein slows down the rate at which carbohydrate
enters the bloodstream. Include protein with your meals to stay mentally alert, manage moods,
be energetic and productive. Examples of protein-rich foods include legumes [which
have an inherent combination of protein and carbohydrate, i.e., beans, dried
peas, lentils, peanuts], dairy products, poultry and red meat.
Tryptophan-rich
foods + Vitamin B6 = More Serotonin When you get enough serotonin, cravings for carbohydrates simply vanish!
Try eating tryptophan-rich foods rich in B6 or you can take a supplement called:
5HTP with B6. If you prefer food or a supplement, snack on: organic peanuts,
organic soy, free-range turkey, and
organic dairy if you want your cravings for carbohydrates to vanish, improve
mood and manage anxiety.
If
you find this site valuable, and want to contribute to my Conscious
Cuisine Campaign, Healthy People Radio,
Healthy People TV ...you can give any amount you wish. I deeply
appreciate your support of my work. Thank YOU!!! ~ Helene Berk, M.Ed.,
R.D.
healthypeople.com
o,
Healthy People TV ...you can give any amount you wish. I deeply
appreciate your support of my work. Thank YOU!!! ~ Helene Berk, M.Ed.,
R.D.