Eat Foods of Low Glycemic Index
Module 2 of The Holistic Wellness Program
Choosing foods which have a slow and steady impact on blood sugar has wide-ranging health benefits including decreasing the risk of diabetes, cardiovascular disease, cancer, and even dementia. Maintaining even blood sugar is helpful in regulating moods and energy levels.
A low GI diet has been found to be one of the best ways to lose and maintain weight.
1) Reduce your consumption of added sugar. The American Heart Association recommends no more than 6tsp (24g or 96 calories) of added sugar for women and 9tsp (36g or 150 calories) for men. Most people are surprised by how many foods contain added sugar. Make it a habit to check nutrition labels!
2) Choose minimally processed, high fiber, whole grains.
a. Minimize breads, processed cereals, and products made from flour and “puffed” grains (e.g. rice cakes). Try sprouted grain flourless bread as an alternative.
b. Choose cereals containing at least 4 grams of fiber per 100 calories and less than 5 grams of sugar per serving.
c. Experiment with new whole grains: barley, kamut, rye, bulgur, spelt, quinoa, buckwheat, amaranth, faro, millet, oats.
d. Cook pasta al dente to decrease its glycemic index.
e. Watch your portions of grains: ½ a cup of cooked grain, 1 slice of bread, or ¾ cup cooked oatmeal is a serving.
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