Healthy Habits Part Deux

I recently had the opportunity to speak at Cooperative Chiropractic (1651 Powder Springs Rd, Suite 3 Marietta, GA, 770-422-5052). They host a Biggest Loser Competition every year and I spoke to the contestants about Healthy eating habits. I would like to share that presentation with you all in a Six part series!
Enjoy!
(Please keep in mind I am not a Doctor nor a Nutritionist. Information is through research)

What is the Glycemic Index???

It is a numerical value that ranks carbohydrates on a scale of 0 to 100. It measures how much a carbohydrate raises the blood sugar level after eating.

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• Carbohydrates provide energy-especially for the brain and nervous system-because they are quick and easy to metabolize.

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•   BAD: Foods with a High GI digest and absorb rapidly and give us a short lived boost of energy followed by a crash or a need for another boost. 
•    Also affects the way our bodies produce insulin. The body eventually will not be able to keep up with the rapid production and this leads to Diabetes. Also, when the insulin cannot keep up, glucose ends up being stored as fat!

•  GOOD: Low GI foods digest and absorb gradually and thus produce gradual rises in blood sugar and insulin. 
• Our appetites are controlled and it delays hunger.  

•  How do we know which are refined carbs?

1.  Refined carbs are usually pale or white (think of white bread) 
2.    Read the packages! Want to shoot for items not made with "Refined Flour"

It's important to note that some fruits and vegetables are classified with High Glycemic Index numbers. But this is based on how much you eat in one sit in. Watermelon has a GI number of  over 70, but this may only be an issue if you eat an entire watermelon at one time...

Food Glycemic Index Level:

Under 55	55-70	Over 70
Lentils Apples All Bran Cereal Tomato Juice Spaghetti Oranges 100% Stone Ground Wheat Bread Sweet Potato Canned Baked Beans Sourdough Rye Bread	Brown Rice Oatmeal Cookies Moroccan Couscous Cheese Pizza Sweet Corn Sweet Pea Soup Raisins* Grape Nuts Cereal Cranberry Juice Cocktail Whole Wheat Bread Peaches (canned)	Toaster Pastry Skittles White Wonder Bread, enriched Watermelon* Cheerios White Rice, par-cooked French Fries Russet Potatoes, baked (no fat) Jelly Beans Pretzels French Baguette

*Based on serving sizes.

Healthier Alternatives

Instead of This:	Try this:
Cold Cereal Orange Juice White Bread White Rice Potatoes French Fries Soda Cake	Oatmeal (not instant) Orange Stone Ground Whole Wheat Bread Lentils or Barley Beans Veggies and Dip Sparkling Water Fresh Fruit

Sources: WebMD, MayoClinic, Glycemic Index Cookbook