If you're over 45 years old, you're even more susceptible to increased blood pressure, body weight, increased (bad) LDL cholesterol, pre-diabetes, type 2 diabetes, and more! Elevated blood sugar levels are a cause and contributor to almost every one of these conditions.
Healthy foods can help lower blood sugar levels naturally to help improve these conditions to avoid progressive disease.
Every recipe in Ovvia's Member's Online Recipe Book now includes more detailed information to help Members efficiently manage all three things your body is sensitive to the value of the food, nutritional content, and the glucose and insulin response:
A number assigned to carbohydrates indicates how quickly they move from the belly to the bloodstream. Or how fast the carb is digested into glucose (blood sugar). At a glance, the nutrition facts only tell you the total carbs. The GI (Glycemic Index) provides a number that better reveals the value of the food.
Not all carbohydrates are the same. Fast-acting carbs are starches and sugars that aren't healthy because they trigger a quick rise in blood sugar that overwhelms the body. Slower carbs are healthier because they provide a more steady conversion to glucose, and the metabolism can better manage the insulin response.
Shown below: Food For Life's Ezekiel 4:9 Bread GI = 36 for ONE slice.
Think of the typical speed limit as 55, and know that you want to stay at 55 or lower at all times directionally. If you're going to lose weight or manage blood sugar levels for a health condition, consider the "Medium" range as an "exception, only on occasion" range.
Ovvia's already shared the secret formula! You already know the typical characteristics of "Low Score" meals and foods. The formula will not be a surprise. This is what helps to determine the "value" and "quality" of the carb:
The amount you eat determines the load or the impact on blood sugar levels. The larger the serving, the longer it will take insulin to respond and level out the impact. That's why the Glycemic Index and the total carb count in grams are used to calculate the Glycemic Load.
Glycemic Load measures both the "quality and quantity" of carbohydrates. GL considers the total carbohydrate serving in grams and works to protect the body from consuming too many carbs in one meal. After all, there's only so much protection fiber can provide.
Consider your metabolic response and your health and wellness goals when planning meals. If your goal is weight loss and strict blood sugar management, consider planning most of your daily meals in the LOW GL range.
Image Below: Ovvia's Recipe information for All Members
If you find a recipe or meal in the Medium Range, consider lowering the serving size if the total carbs are on the high side. Members adjust and fine-tune a recipe with the Per Meal Targets. Look at the individual nutritional components; maybe the recipe could use more fat to "complete" the meal target. The addition of fat can also lower overall GL. Remember, healthy fat isn't a carb.
GI & GL are additional tools that can be especially helpful if you're hesitant about eating carbohydrates. It's NOT a "new way" of eating and planning meals. It's a companion tool alongside the Ovvia Per Meal Targets.
At a glance, it helps to "green light" and guide you with meal planning. If you see "yellow or red" on the recipe, slow down and make an adjustment or consider saving it as an exception to enjoy on occasion.
Listen to my podcast to learn more! These episodes all touch on the subject of carbohydrates specifically. In episode 1, Which Diet Works Best, we discussed how our body responds to food. Episode 18: Carbohydrates: Eliminate Confusion dispels myths. And in my 2 part video series called How The Metabolism Works, free to everyone, I explain how Weight-Loss Works and how our body responds to different foods.
All Members, please continue learning in the Member's Video Library by watching the following videos: How Weight Loss Works, parts 1 & 2. And watch the four videos in the category: "What to Eat & When to Eat" to learn more about managing insulin and blood sugar levels and get specific strategies!
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