January 11, 2009

About Carbs

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:

Chocolate. 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

Vegetables. 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

Carbs most apt to spike blood sugar: Most bread, bakery products, rice, breakfast cereals (your best bet: oatmeal that's not instant)

Week of January 4, 2009

Portion Control Savy

We’re 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. 

What 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. 

MEASURING WITH YOUR EYES
1 teaspoon	About the size of your fingertip (top to middle joint); fits into the screwcap of a water bottle
1 tablespoon	About the size of your thumb tip (tip to middle joint)
1/2 cup	A fruit or vegetable that fits into the palm of your hand—about the size of a tennis ball
1/4 cup	A golf ball
1 ounce nuts	Fits into the cupped palm of a child's hand
1 cup cereal	About the size of a woman's fist or a baseball
1 medium bagel	A hockey puck
1 ounce cheese	About the size of 2 dominoes or 4 dice
3 ounces meat	About the size of a deck of cards or a cassette audiotape
1 medium potato	About the size of a computer mouse