Importance of Watching Your Glycemic Index

One of my trusted advisers is Lisa Stimmer. She told me about how important it is to watch your glycemic index and not spike your insulin levels. This is often done by eating too many carbs and eating them before protein. One of the worst things you can do is go too long without eating and then eat carbs first. (like rolls at a restaurant). She recommends eating more often and always having a few bites of protein before carbs (& alcohol). That also keeps your body from storing extra fat.She showed me how to check labels and look at the carb/protein ration. The goal is each meal/snack should be as close to even as possible. Fiber is good, it offsets the carbs. (There’s a lot more to it, but that’s a general rule to aim towards). Also important, getting good fats with each meal snack (nuts, seeds, olive oil, coconut oil, even butter). She said if you watch the carbs you don’t need to watch the fat and that often “low fat” or “lite” products compensate by adding other bad things and you are better off eating the whole food.A couple things I have found to be good:

  • Nature’s own double fiber bread wheat bread – not to dense
  • Chobani greek yogurt (especially Vanilla – good ratios, less sugar)
  • KIND bars – glycemic balanced and yummy (Saw them at Starbucks too)
  • Olive oil is good cold – not good for heating. Grapeseed oil is best
  • If you need fast protein before carbs or to offset a meal with too many carbs, get a good quality protein powder. Check ratios
  • Cinnamon is also really good for you – they recommend putting a half a teaspoon in with your coffee grinds
  • Coconut oil – had a bad wrap in the media and with traditional doctors, but so many more studies are showing how good coconut is for you (in moderation). Look at all the new coconut milk and ice cream and water products. I take a piece of toast, spread a little coconut oil on it and some cinnamon – delish!
  • Best to get a variety of food and not eat the same things everyday. You can develop sensitivities or allergies that way.
  • Avoid high-fructose corn syrup and hydrogenated oils as well as artificial coloring, flavor, preservatives
  • Wash fruits and veggies really well. Especially those grown in foreign countries. Lots of unregulated chemicals on them
  • Organic milk, meat, eggs really are better – no stress hormones, no antibiotics, no genetically modified corn or soy. Try to find a farm in your area to buy from.

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