What is Glycemic Index?

The holiday season is upon us again and as humans we struggle between the joy and comfort of eating our favorite holiday foods and maintaining that healthy diet we started this year, and to which our best intentions are- to maintaining.

These 5 simple suggestions should set you up for success:

  • Avoid your food sensitivities or allergies; finding new favorites will feel good emotionally as well as physically.
  • Remember, anything good today, will taste better tomorrow. Walking away from the second serving will help you maintain your waste line.
  • Use digestive enzymes with your meal. We all need them over the age of 30, but they really make a difference in digestion when eating foods and combinations of foods we are not accustomed to eating.
  • Eat what you want in moderation, watch both your portion size and your Glycemic Index.
  • If you HAVE to eat something you know you probably shouldn’t, eat it guilt free and enjoy in this time of food and family!

Understanding Glycemic Index:  Glycemic Index is the number of sugars produced in a gram of food during digestion.  The scale is 0 to 100. Zero means no sugars created during digestion, one hundred means 100% of the food value is as a sugar. It goes with out saying, the lower the number the healthier the food is for both you and your blood sugar.  Comparing a whole grain bread with something like white bread is a good reflection of the value in fiber in your food. Whole grain bread has a glycemic Index of 51, while the white wheat bread has a Glycemic index of 71.The simple rule of thumb is: the less processing a food goes through, the more fiber remains, the lower the number and the sugars you are consuming.  In short, eat food fresh, combine fresh salads and vegetables with your proteins and healthy fats. Minimize processed box foods and starches. A Combination of moderation of portions and lowering the consumption of high glycemic foods will keep you healthy through the holidays.

Following these simple rules will help you maintain healthy blood sugar and reduce your risk for Type 2 Diabetes.