Five easy Steps to Low-Glycemic Eating or How to avoid Insulin Spikes

A glycemic index is a tool that ranks food by the effect it has on your blood sugar level.  Low-glycemic eating means eating foods that have a slower rate of digestion and absorption.

Here are five steps to successful low-glycemic eating

1. No sugar-sweetened drinks flavored waters, energy drinks, or juice blends: soda is dehydrating; it puts stress on the pancreas making it difficult to maintain adequate insulin levels. Soda and sugary drinks change your metabolism making it hard to burn fat and lose weight. Be cautious with 100% fruit juice; no more than one cup a day.
2. Eat protein and fat with most meals to maintain a steady blood sugar level. Fruits, vegetables, animal and dairy, are good sources of protein
3. Eat lots of fiber foods such as apples, peaches, pears and berries, dark leafy greens, and beans to help maintain healthy digestion.
4. Eat unprocessed grains like sourdough, stone-ground whole wheat or wheat berry bread. steel-cut oatmeal instead of instant. Black rice instead of white.
5. Don’t skip breakfast.  Studies show that eating breakfast as your largest meal of the day can lead to weight loss and help maintain cognitive function.  Lunch should be moderately substantial, and the late-in-the-day dinner should be the lightest.

There are those who swear by the “no eating after 4:00 PM” rule as one of the best methods for taking and keeping weight off.

Also, include two snacks per day – an apple a day…….