One last sugar substitute that I want to talk about is agave nectar. This is derived from a plant native to Mexico. It is not calorie-free, but is does contain more calories than refined sugar. More importantly, agave nectar has a lower glycemic index than sugar, so it is less likely to drive to blood sugar levels high. Refined sugar has a glycemic index in the 60's while agave nectar is in the 30's.
For more on glycemic index, see my February 19, 2009 post. The bottom line is the lower the glycemic index the less likely the blood sugar will be raised into levels that are really dangerous for our bodies.
Agave nectar can help you actually lose weight, because you will be using less of it than you would refined sugar.
Showing posts with label Glycemic Index. Show all posts
Showing posts with label Glycemic Index. Show all posts
Thursday, May 21, 2009
Saturday, February 21, 2009
Good Glycemic Index Foods
There are many good low Glycemic Index foods, but some of the best ones are lemon juice, vinegar, cinnamon, and legumes. When looking at fruits and vegetables, colorful ones are always better, ie. red, dark green, orange.
Also when you look at fruit juices, it is always better to eat the raw fruit. If you absolutely have to have juice, squeeze the fresh fruit. No time to do that? Then only buy fruit juice which has no added sugar - in fact you want the juice to be pure juice with no additives. This is not easy to find. Read the labels on the juices the next time you're at the grocery store. It will amaze you!
If you are planning to eat a higher Glycemic Index food, then consider your portion size. My husband and I once had a baked potato at a restaurant that was so huge the two of us could not even eat one! Our first mistake was each ordering one the first time we went there.
Also when you look at fruit juices, it is always better to eat the raw fruit. If you absolutely have to have juice, squeeze the fresh fruit. No time to do that? Then only buy fruit juice which has no added sugar - in fact you want the juice to be pure juice with no additives. This is not easy to find. Read the labels on the juices the next time you're at the grocery store. It will amaze you!
If you are planning to eat a higher Glycemic Index food, then consider your portion size. My husband and I once had a baked potato at a restaurant that was so huge the two of us could not even eat one! Our first mistake was each ordering one the first time we went there.
Friday, February 20, 2009
More on the Glycemic Index
I want to clarify the difference between Glycemic Index and Glycemic Load. The Glycemic Index is a system which measures how much the blood sugar will rise from a specific carbohydrate. Some very fatty foods may have a low glycemic index, but that does not mean they are good for you. Glycemic Index only relates to the rise in blood sugar from a carbohydrate.
Glycemic Load takes into account the portion size of the carbohydrate while Glycemic Index only looks at how quickly the carbohydrate turns to sugar in your body.
Some of the high Glycemic Index foods that you want to limit in your diet are processed white flour products, potatoes, and sugary cereals. I've talked about bananas before, but here is the reason I personally don't eat them any more and recommend that my dieting clients not eat them as well as my diabetics. The difference between an apple and a banana (you obviously can tell the difference by looking!) , but in the Glycemic Index world, the apple is 34 and the banana is 54. The problem here is that there is more of a rise in blood sugar with the banana and that rise stays there for a longer period of time.
Glycemic Load takes into account the portion size of the carbohydrate while Glycemic Index only looks at how quickly the carbohydrate turns to sugar in your body.
Some of the high Glycemic Index foods that you want to limit in your diet are processed white flour products, potatoes, and sugary cereals. I've talked about bananas before, but here is the reason I personally don't eat them any more and recommend that my dieting clients not eat them as well as my diabetics. The difference between an apple and a banana (you obviously can tell the difference by looking!) , but in the Glycemic Index world, the apple is 34 and the banana is 54. The problem here is that there is more of a rise in blood sugar with the banana and that rise stays there for a longer period of time.
Thursday, February 19, 2009
Low Glycemic Index Foods
Since I was talking about sugar yesterday, it came to me today that there is a buzz out there about low glycemic index foods - what are they and why should we eat them?
First let's talk about what what the glycemic index is. The glycemic index tells us how specific carbohydrates affect our blood sugar levels. Now you may think, I'm not a diabetic so why should I worry. Trust me, there is a reason. If you have any excess weight, it may be do to the fact that you are eating high glycemic index foods. Eating low glycemic index foods can really boost your ability to lose weight, think more clearly, have more energy, and reducing hunger.
What low glycemic index foods do is trickle glucose into the system instead of giving the system a blast of sugar which taxes the pancreas, kidneys, heart, and brain. Not to mention what it does on the individual cellular level. This trickling effect also translates into you feeling full and satisfied for a longer period of time.
Tomorrow I'll get into the different foods.
First let's talk about what what the glycemic index is. The glycemic index tells us how specific carbohydrates affect our blood sugar levels. Now you may think, I'm not a diabetic so why should I worry. Trust me, there is a reason. If you have any excess weight, it may be do to the fact that you are eating high glycemic index foods. Eating low glycemic index foods can really boost your ability to lose weight, think more clearly, have more energy, and reducing hunger.
What low glycemic index foods do is trickle glucose into the system instead of giving the system a blast of sugar which taxes the pancreas, kidneys, heart, and brain. Not to mention what it does on the individual cellular level. This trickling effect also translates into you feeling full and satisfied for a longer period of time.
Tomorrow I'll get into the different foods.
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