Why Choose Low Glycemic Foods As a Primary part of Your Meals
A low-glycemic diet WILL help you lose or maintain healthy body weight by minimizing spikes in your blood sugar and insulin levels.
This is extremely important if you are pre-diabetic, or at high risk of developing type 2 diabetes. Low-glycemic diets have also been linked to reduced risks for cancer, heart disease, and other conditions.
The glycemic index, or GI, measures how a carbohydrate-containing food raises blood glucose.
Low-glycemic rules of eating
Eat a lot (3 meals or more of your 6 meals) include non-starchy vegetables (lettuce(any except iceberg it’s toxic), celery, cucumbers, mushrooms, asparagus, cabbage, cauliflower, eggplant, fennel, squash, broccoli, green beans, tomatoes)
Eat grains in the least-processed state possible: “unbroken,” such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.** be sure to limit to 2 small servings a day, no sugar added, pair with lean protein and make sure it’s gluten-free (Ezekiel bread, and wraps under 100 calories)
AVOID white potatoes and refined-grain products, such as white breads and white pasta, to small side dishes.
REMOVE ALL from house and diet—including high-calorie foods with a low glycemic index, such as ice cream, fruit juice, and sugar-sweetened drinks. *crazy how many people are developing fatty liver not from alcohol but diets high in fruit juice, smoothies, and large amounts of fruit.
Buy, and bake, grill, broil, crockpot, instapot, healthy lean types of protein, such as WILD fish, seafood, skinless chicken, skinless turkey, lean ground turkey, and wild meat. **notice no beef, beef should be lean and once every 30 days, the hormones, and saturated fat poses so many issues. **also, no processed meats, hot dogs, lunch meats, all are FILLED with awful preservatives, saturated fat, and SODIUM!
Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados, but stick to small amounts and only once a day. What is the right amount of these? Ten nuts or olives less. 1/4- 1/2 avocado a day.
AVOID saturated fats dairy and other animal products, yes this is milk and CHEESE!
DO NOT EAT partially hydrogenated fats (trans fats), which are in fast food and many packaged foods. This is the boxed foods in the freezer section and the boxed premade foods on the shelf.
Have six small meals a day, spaced out 2.5 hours to 3 hours apart.
Eat as soon as you wake up, never skip breakfast, set your alarm, and eat again in 2.5 hours.
Eat slowly and stop when full, document your meals in Coach Connect, and get feedback from me. Free to anyone interested in trying it one time for 14 days.
There’s a grocery list of low glycemic foods in the free trial and other programs.