We've all been programmed to think of carbs
as the bad guy but not all carbs are bad. However,
carbs that spike blood sugar can possibly raise
your risk of Type 2 diabetes, heart disease,
not to mention possibly cancer, acne and Alzheimer's
and can cause weight gain. Carbs low on the
Glycemic Index (GI) are the good carbs that
produce only small fluctuations in our blood
glucose and insulin levels. These carbs are
often considered the secret to health (you reduce
your risk of heart disease and Type 2 diabetes)
and promote weight loss. You can control blood
sugar spikes with these foods:
Despite its high sugar, chocolate has a low
glycemic index and doesn't cause blood glucose
to surge. Even diabetics need not eat reduced-sugar
chocolate. But note that high-calorie chocolate
is a weight gain risk.
Bread. Beware: Some whole-grain
breads spike blood sugar as much as white bread.
Smart choices: coarse, dense bread with visible
grainy bits; and sourdough, pumpernickel, soy
or fruit breads.
Juice. Unsweetened fruit juices
have a low glycemic index but are hazardous
when overdone. Restrict a serving to 3/4 cup,
dilute with water, or mix high-sugar fruit juices
with low-sugar vegetable juices. Better yet,
eat the whole fiber-packed fruit.
For the scoop on veggies, salad dressing and
to learn which carbs most/least apt to spike
your blood sugar read more
Despite the claims of many diet books, carrots
(raw, cooked or juiced) do not increase blood
sugar. All fruits and veggies, except potatoes,
have a low glycemic index.
Salad Dressing. All types of
vinegar and lemon juice in salad dressings suppress
blood sugar rises.
Carbs least apt to spike blood sugar: Legumes,
fresh or frozen fruits and vegetables, milk,
yogurt, ice cream
most apt to spike blood sugar: Most bread, bakery
products, rice, breakfast cereals (your best
bet: oatmeal that's not instant)
of January 4, 2009
eating more calories than ever, and a leading
culprit is how often we eat prepared foods away
from home. Whether they come from a restaurant,
takeout or vending machine, the portions we’re
being served are becoming larger and larger.
Many of us have lost touch with what proper
portions look like.
is “one serving”? Learn techniques
from successful dieters on how to shrink the
portions you eat, without feeling deprived.
Measuring with your eyes is a great place to
start. See the table below.
WITH YOUR EYES
the size of your fingertip (top to middle
joint); fits into the screwcap of a water
the size of your thumb tip (tip to middle
fruit or vegetable that fits into the
palm of your hand—about the size of a
into the cupped palm of a child's hand
the size of a woman's fist or a baseball
the size of 2 dominoes or 4 dice
the size of a deck of cards or a cassette
the size of a computer mouse