Cutting Out Sugar In The Wrong Ways

Follow These 4 Simple Tips To Properly Control Your Blood Sugars

sugarDo you pay attention to the glycemic index or glycemic load of your foods?  Are you cutting out sugars, but still not losing weight?  Did you know that the glycemic index of foods may still rapidly raise your blood sugars even if the food is a low glycemic index?  If you can’t lose weight make sure you read and follow the 4 steps at the bottom of this article.

Those who have diabetes have been told to eat foods lower in glycemic index and along with medication and exercise their blood sugars hopefully stay in control.  They end up with a healthy blood sugar and keep their diabetes in control along with possibly side effects and issues that can result from out of control diabetes.

Glycemic index and Glycemic load are not becoming more mainstream with individuals that do not have diabetes, but may have pre-diabetes or are just cutting out sugars to control their blood sugars to prevent weight gain.  It is a form of nutrient timing that can help boost weight loss as well as increase performance for athletes. 

Let me explain what each of these are and how you can benefit from them.

Glycemic Index:

When you eat food and particularly carbohydrates there is a rise in blood sugar as your body digests and absorbs the carbohydrates.  Based on how fast or slow the sugars digest influences the rate of your blood sugar rising.  This is where glycemic index comes in.  Generally and I say generally the lower a food is in the glycemic index rating the slower the carbohydrates digest and the slower your blood sugars rise. HighBloodSugar_image

This is a general way for individuals to eat foods and monitor the types of foods they eat to maintain a more stable blood sugar response.  

The only problem with this way of measuring a blood sugar response is that some lower glycemic index foods elicit a higher glycemic load which still causes your blood sugars to rise rapidly. 

Glycemic Load:

The glycemic load measures the glycemic index of the food along with the portion or amount of carbohydrates consumed to determine how your body will react regarding the rise of your blood sugars. 

A simple way to explain this is like this.  You consume a lower glycemic index food, but you ate a large amount of that low glycemic index food.  This would initiate a larger glycemic load and a higher blood sugar response.  That you don’t want because you might as well have eaten a high glycemic food like a cookie, but ate only 1. 

So when looking at low glycemic foods, cutting out sugars and trying to control your blood sugars there are a few things you need to pay attention to. 

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1.  When consuming low glycemic foods also pay attention to portion control and consume smaller portions to lower your glycemic load.

2.  Consume lean protein with your carbohydrates because whether they are high or low glycemic foods the protein will slow down the rate of digestion and absorption.  The result is a slower rise in blood sugars and better maintenance of your blood sugar levels.

3.  Eat vegetables or foods with higher fiber.  This also helps slow the rate of digestion and absorption which results in better control of your blood sugars.

4.  Finally consume healthy fats with your meals that contain essential fatty acids.  The essential fatty acids naturally help control blood sugar levels. 

If you follow these 4 steps not only will you have better control of your blood sugars and significantly reduce your risk of developing diabetes.  You will also start dropping fat because when your blood sugars are in better control your body will store less of those sugars as fat. 

Result =  Weight Loss

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