A recent presentation at the Institute of Food Technologists’ Wellness meeting showed that eating a low-glycemic breakfast can prevent blood sugar spikes and crashes. It might even help you put the brakes on your late-morning Krispy Kreme detour.
The glycemic index ranks how much a particular food raises your blood sugar levels. Your body rapidly absorbs high-glycemic foods like pastries, white bread and processed foods, which spike and crash your blood sugar, leaving you hungry and tired. High-glycemic foods also raise your insulin levels. Elevated insulin levels contribute to diabetes, heart disease and aging. Insulin is also a powerful storage hormone, and it stores one thing really well: fat. Low-glycemic foods, on the other hand, create a steadier rise in blood sugar and insulin levels. Balanced insulin levels help you burn (rather than store) fat and maintain steady energy. Low-glycemic foods include most fruits, vegetables, lean protein, nuts, seeds and legumes.
A 2011 Nutrition and Metabolism study that researchers presented at the Institute of Food Technologists’ meeting showed that people who ate low-glycemic whole almonds at breakfast felt full longer and had steadier blood sugar levels compared to people who ate a high-glycemic breakfast like a Pop Tart with orange juice. As an added bonus, researchers also found that eating a low-glycemic breakfast like an omelet or a protein smoothie means you eat less food the rest of the day.
Jonny, also known as "The Rogue Nutritionist," has a doctorate in nutrition and has earned six national certifications in personal training and exercise. He is board certified by the American College of Nutrition and a nationally recognized expert on weight loss, fitness and nutrition. For more information, visitJonnyBowden.com
To Your Good Health!
Cheryl
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