Low
Glycemic,
Nutrient-Dense Foods
The Glycemic Index --
"G.I."
compares the speed at which
carbohydrate-containing foods and beverages enter the bloodstream.
The Glycemic Index assigns a number
value, typically between 1-100, to a food or beverage.
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. Higher numbers [60-100] are
considered more glycemic. Foods assigned with lower numbers [0 to mid-'50s]
are lower-glycemic. Make it a goal to get protein-rich, low-glycemic meals or
snacks every three to five hours to stabilize blood sugars.
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 and
lower numbers. For instance, instant rice will always have
higher numbers [with a G.I. rating in the '90's] than apples [with a G.I.
rating in
the 30's].
Select low-glycemic
foods as often as possible. Examples include:
apples, pears, peaches, plums, grapefruits, grapes, cherries, barley, authentic
pumpernickel rye bread, wheat berries, thick 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. [My
book contains a comprehensive glycemic index.]
You can count on the fact apples will have lower
G.I. numbers.
But, if you drink a few glasses of apple juice, your glycemic load
will rise. In other words, you will have high blood sugar.
This is a dangerous condition and causes you to release too much insulin and
become foggy-brained. High blood sugars are also stored as blood fats
(triglycerides), which can clog arteries.
Just
remember, if you eat a tiny taste of a gooey, glycemic dessert, a super
thin slice will minimally impact blood sugar. If you have a small sliver of
anything, just to taste, the ultimate glycemic load on your blood sugar
will be small. You will get a small dose of serotonin ...just enough to put
you in a good mood. The key is the portion size.
Glycemic Load
refers
to the portion size
of your carbohydrate-containing meal or snack. Glycemic Load measures grams of carbohydrates to
saturate your bloodstream after your meal.
Apples may be considered "low-glycemic". 1/2 cup [4 oz.] of apple juice will provide a
serving of carbohydrates ...roughly 15 grams. But if you drink three [8oz.]
full
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 insulin response.
If, instead,
you ate five apples, the glycemic load would be less; the apple's high water
content plus digestible and non-digestible fibers would soak up part of the
blood sugars. Plus, you excrete it all first thing the next morning!
When you do
eat foods loaded in sugars or starches... 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 sugar out of whack.
4 grams of carbohydrates
= one teaspoon of sugar.
Start the habit of calculating
teaspoons of sugar per serving by counting "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 figure out the actual glycemic load
on your bloodstream after your meal.
...feeling foggy?
When blood sugars rise, the hormone insulin is
released from the pancreas. Insulin triggers a serotonin response in proportion to
the quantity 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 sleepy. FYI: If you want to have great sex, cut
back on the carbs to have more energy. Dark chocolate is a good choice because
it makes you feel euphoric with a good dose of endorphins.
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. I needed desperately to numb lots of emotional pain I was
feeling. So, if I can learn how to manage my carbohydrate intake, you can too.
The Nutrient Density Factor
It's not just about selecting low-glycemic cuisine.
