Our previous article gave you the basics of the glycemic index (GI). Now, we want to give you a few bullet points to keep in mind to increase your GI IQ. Healthy eating based around clean food low on the glycemic index will aid in effective weight-loss as well as provide numerous health benefits. Getting familiar with where food is on the GI is an invaluable tool to have in your toolbox. It is important to know why seemingly healthy foods, such as beets and carrots, are not weight-loss friendly. As all GreenLite Medicine clients know, all carbohydrates are not created equal!
Vegetable Fiber is Your Friend: Foods that are high in fiber are usually lower on the glycemic index. High fiber vegetables have less of an impact on your blood sugar, and they help you stay satiated for a longer period of time. That is why a morning green smoothie with ingredients, such as spinach, beet greens, mustard greens, and kale, is a great way to start the day.
Use a GI Chart: Consider purchasing or printing out a glycemic index chart that features foods you regularly eat to maintain effective weight-loss. Place it in your pantry or somewhere visible in your kitchen. Refer to it while you are cooking, preparing lunch for the next day, or as necessary. It is a great handy reference for you (and anyone living in your house) to go along with your GreenLite handbook.
Download a GI App: There are several apps that you can download on your smartphone or tablets that will help keep track of food’s GI. Many of these applications are free and contain lists of carbohydrates and their GI ratings. This option is perfect for those whom are constantly on the go and keep their phones or tablets close by during meal time. In no time, you will be a GI expert!
Say No to Processed Foods: We all know that effective weight-loss means eating clean and cutting out processed foods with no nutritional value. Even though you are not consuming processed foods and drinks, it is still good to keep in the back of your head that processed foods vary significantly from the original source. Processed items typically have a higher glycemic index rating. For example, orange juice is more than ten points higher on the GI scale than oranges.