Appetizer
Eat more low glycemic carbohydrates and less high glycemic carbohydrates.
The glycemic index ranks carbohydrates from one to hundred based on how they affect blood glucose. Carbs that break down rapidly and give a sharp spike in glucose are considered high on the glycemic index, while those that break down gradually resulting more stable blood glucose levels are low on the glycemic index. This is important for the fitness minded, because we want the stable insulin levels and sustained energy that low glycemic carbs can provide. Here’s a breakdown of some of my favorite low glycemic carbs.
Oatmeal – This means real oatmeal, not the sugary microwave-in-a-minute stuff they sell in packets. Oatmeal doesn’t just burn off slowly and give you a steady supply of energy throughout the day, it is also packed with fiber to keep your digestive system healthy.
Pasta –Pasta is great because it doesn’t only have a lot of low glycemic carbs, it also has a healthy bit of protein. Make sure not to negate the health benefits by dousing your pasta in butter or using oil in a pasta salad. Instead, stick with the classic red sauce.
Fruits and Vegetables – Most fruits and vegetables (not including potatoes) can help keep you insulin levels where you want them, plus they come packed with about every health-enhancing vitamin you could hope for.
Beans – Beans, especially kidney beans and black beans, have a lot of healthy protein, can support digestive health, and are extremely low on the glycemic index. But that’s only true if you buy whole beans you have to boil yourself. Canned beans can actually cause your glucose levels to spike pretty rapidly.
Dessert
A lot of people have a tough time making oatmeal taste good without adding sugar. I just add some berries and cinnamon. Cinnamon might sound bad for you because it’s used in so many tasty treats, but according to a 2003 study, cinnamon can actually decrease your blood glucose levels and reduce your levels of “bad “cholesterol.
