What is Glycemic?
If you want to lose weight, you have to keep your blood sugar stable. You do this by avoiding sugar. Any sweetener, in fact, aside from stevia, which makes a frequent appearance in these Low GI Treat recipes. (Oh, and don’t go there with artificial sweeteners: those cancer and obesity-causing powders of Beelzebub.) Incidentally, stevia’s also the only natural sweetener that doesn’t aggravate candida.
If you’re a frequent reader of Resurge reviews, though, you might be a little sick of hearing about stevia, so we’re going to discuss fruit today. Now, the fruit is really not crucial food. It’s nice and it’s tasty, but veggies contain everything fruit contains, and more. Did you know, for example, cauliflower and asparagus happen to be very high in Vitamin C? But for some of us cutting out fruit is unrealistic, so let’s explore which fruits will create the lowest blood sugar spike. There’s no rhyme or reason when guessing which fruits are the most sugary.
Dried apricots happen to be very low at 31, while watermelon has a GI of 72! On the whole, it’s best to stick to citruses such as grapefruit and oranges, and berries such as blackberries, raspberries, blueberries, gooseberries, huckleberries, etc. Interestingly, most berries, aside from strawberries, contain so few carbs that it’s difficult to actually test their GI. They are estimated by various sources ranging from 32 to 40. The fact that they are that low carb means their GI will be very low as well, so feel free to enjoy them. Other good choices include cherries at 22, plums at 25, and apples at 38. A word about fruit juices.
It’s unfortunate that their marketing as a healthful addition to one’s diet has been so successful. “Oh, I’m sick! I’ll get orange juice!” “Oh, I had a serving of apple juice this morning; that’s one of my five dailies of fruit/veg!” Please remember that fruit juice will spike your blood sugar more than if you consume the whole fruit at once.
This is because the fiber present in the whole fruit slows the digestive process, thereby mellowing out the blood sugar. Also, vitamins begin to oxidize (break down) the moment they hit the air, so if you are drinking a bottled or canned juice you purchased at the grocery store, you are not getting many nutrients. If you want to prepare some fresh juice specifically for vitamin and mineral purposes, go right ahead, but not the best choice for weight loss.
One important weight loss technique is choosing a breakfast of high-quality protein. Organic, grass-finished, free-range, hormone, antibiotic, nitrate-free, is of course the ideal. Sometimes, though, all those adjectives mean we’re spending a little bit more than we’d like. So do what you can within the confines of your budget…or get some chickens for your backyard. Fresh, Omega-3-rich eggs…yum.
There’s no doubt that omelets day in and day out can get dull, not to mention placing stress on the kidneys as they try to handle all that protein. It’s also not good to eat the same foods over and over again. And sometimes, especially in the winter, we humans are known to crave something hot and starchy to start off our day. Of course, french toast and pancakes aren’t ideal for weight loss: grains are carbohydrates, so they will raise your blood sugar where proteins and fats won’t. But, and this is very important, whole grains will raise it significantly less than refined grains.
A slice of white bread toast has a GI up to 87, while some whole grains, such as barley, could be anywhere from 48 down to only 22. If you’d like to keep your blood sugar from spiking like crazy, but you’re also wanting aÂ warm, sweet, and crunchy breakfast, try the recipe below. Quinoa has the highest protein content of any grain – 15 – 20%. Its GI is only 55, which is still fine for a low-GI diet. If you’d like to avoid grain in general, one option for this dish is to leave out the quinoa entirely while adding more nuts and sprouts. This cereal is sweetened with stevia, which is the ONLY natural sweetener shown to actually stabilize blood sugar rather than raise it. All measurements are approximate.
Feel free to adjust to taste, or to your personal appetite. 10 crushed almonds (or walnuts, or pecans, or hazelnuts…any nut you have on hand) 1 cup sprouts (see the sprouting technique under our “Recession Cuisine” section) dash of almond milk, hemp milk, or rice milk (or whole, raw milk if you can do dairy) 1. Soak the quinoa overnight in water. This removes the saponins, which give it a bitter taste. It will also speed up the cooking process in the morning.
You will see that the grain will have transformed and the endosperm will have uncurled (looks like a ring around the seed, or a little tail). 2. When you’re ready for breakfast, drain off any water that’s still remaining in the soaking bowl. Add the quinoa to a pot with only a dash of freshwater and the rest of the ingredients.
One of the keys to weight loss lies in stabilizing your blood sugar. Blood sugar can spike from a number of things, for example, consuming sweets, experiencing stress, drinking caffeine, or lack of sleep, and that same sugar, when not burned off, ends up being stored in your body as fat. Avoiding sugar and refined carbs, and sticking to low glycemic index foods, will help you reach your weight goal…This will reduce your anxiety and practicing mindfulness! What if you™ve got a sweet tooth but you like to shed a few pounds? Never fear.
Every Monday we will be featuring a tasty low GI snack that will actually work towards stabilizing your blood sugar by making use of the wonderful plant Stevia as a sweetener. Today we are introducing the STABILIZING SHAKE. Most smoothies contain a banana for texture. However, bananas, and fruit in general, are high Glycemic Index foods and not ideal for weight loss. Instead, this shake is thickened with half an avocado, one of the best plant sources for Omega-3. Rather than using dairy, a common allergen, the recipe calls for coconut milk.
Full of good, hearty saturated fats, the oil in coconut milk has been shown to aid weight loss by increasing metabolism. You can make this a vanilla, chocolate, almond, or any other flavored shake depending upon what you add to it, so you’ll never get sick of it. And it will always have that lovely hint of coconut. This shake is filling and satisfying and won’t give you a blood sugar rush. What more can you ask for? Your choice of flavoring: almond extract, vanilla extract, a spoonful of cacao, a handful of mint leaves¦ Add everything to your blender and mix. Drink and enjoy, but remember to chew slightly in order to encourage your saliva to begin to digest the smoothie!