The Glycemic Index, Part 1

The glycemic index is a numeric system that was developed to help people with diabetes control their blood sugar. This index rates carbohydrate foods by how much and how fast they raise blood sugar levels. The glycemic index uses numbers to rate each food with 100 being pure glucose (sugar)—the highest number a food can have--and all other foods are rated below this number. The numbers were developed by using a 50 gram amount of a food item—an amount very few people eat in real life. The food is then rated by how much this 50 gram sample raises blood sugar. The numbers for each food are broken down into three categories: High, Medium and Low. 70-100 is considered high, 56-69 is considered medium and 55 -1 is considered low.

Foods with a high glycemic index rating bring a quick and high rise to blood sugar and then quickly crash. This type of reaction is what a person with diabetes is trying to avoid. Foods with a low glycemic index release glucose more slowly and raise blood sugar more steadily than high glycemic index foods. Most fruits, vegetables, and whole grains are low to medium glycemic index foods. Most of the foods that are recommended a person eat from Mypyramid and the Mediterranean diet-- foods high in fiber--are low to medium glycemic index foods.

For more information, visit http://en.wikipedia.org/wiki/Glycemic_index, http://www.mendosa.com/gi.htm, and https://www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm

Prebiotics: Food For Good Bacteria

Prebiotics are the indigestible part of fruits, vegetables and whole grains that can stimulate the growth and activity of good bacteria in the digestive tract. Effective prebiotics are essentially soluble fiber- the type of fiber that dissolves in the blood-- from plants that become food for the helpful bacteria needed for healthy digestion. Insoluble fiber – the type that does not dissolve in the blood-- also has some prebiotic affects. However, insoluble fiber is not as efficient as soluble fiber at feeding the healthy microorganisms in our bodies. Inulin is a type of prebiotic that is found in some root vegetables such as chicory root. It is added to some foods such as yogurt to increase the prebiotic/probiotic interaction. This reaction is called synbiotics. When synbiotics occurs, prebiotics and probiotics are working together to improve the natural microflora in the digestive tract. The digestive system is considered to be at the peak of health and overall health of the body increases.

Some food sources for prebiotics are inulin from root plants, raw oats, unrefined wheat, barley, rye, chicory root, onion, garlic, leeks, flaxseed, dark leafy greens such as spinach, legumes including lentils and red kidney beans, berries, bananas and many other fruits.
Eating a balanced diet of these foods plus a cup of yogurt or kefir is all the body needs to obtain synbiotics. Also try eating fresh blueberries with a cup of vanilla or Greek yogurt to get the prebiotics/probiotics necessary for optimal digestive health.

Healthy Action Step: For a healthy Sunday dinner, prepare a lentil soup with leeks, a spinach salad with red onion with homemade lemon juice and olive oil dressing. Finish the meal with honey sweetened Greek yogurt and blackberries.

The Power of Probiotics

Probiotics are good microorganisms, usually good bacteria, that are similar to the helpful bacteria found in the human intestinal tract. These live active bacteria help regulate digestion and improve the health of the person who ingests them. These microorganisms can be found in fermented foods such as sauerkraut, or in fermented dairy products including yogurt, buttermilk, and kefir. It is recommended that people who have been on antibiotics or who have digestive upset should take in some form of probiotics from either food or supplements to help replenish their own natural bacteria.

Yogurt is probably the most commonly eaten probiotic food. It provides calcium to help build strong bones which prevents osteoporosis. Yogurt can also help strengthen the immune system and prevent vaginal yeast infections in women. Studies also show that low fat yogurt may lower LDL “bad” cholesterol and raise HDL “good” cholesterol. It also provides protein that can help fill you up. Greek yogurt is especially good for this. It has twice the amount of protein than regular yogurt. When buying any type of yogurt, choose one that is low in fat, low in sugar and contains live active cultures.

Kefir is another commonly known probiotic drink. It is a milk drink that Kefir grains have been added and then fermented. Kefir is usually used in a smoothie with added ingredients, such as sugar, since the plain Kefir is often very sour. Its probiotic effect is similar to that of yogurt, helping to reduce cholesterol (especially if it contains plant stanols) and may also help reduce blood pressure. However, kefir contains different live active cultures than yogurt and may have a better probiotic effect than yogurt. Eating a variety of low fat dairy products will help ensure you get all the health benefits of these different foods.

Healthy Action Step: For a different take on a breakfast smoothie, place plain Kefir in a blender and add buckwheat honey to taste with a handful of your favorite fruit. Blend and enjoy!