Hello healthy people, I came across this report from a Harvard review and thought to share.

It gives 8 principles to low glycemic eating. Glycemic index, by the way, is a measure that ranks foods that contain carbohydrates on a scale of 0 to 100. The higher the number, the faster the food is digested, causing fluctuations in the blood sugar level and the lower the number, the slower the food is digested causing less fluctuations in the blood sugar level. So the focus should be on foods with low glycemic index. If you reduce your portion sizes and are exercising and generally doing the right things, you may sill be adding weight or not losing weight if you’re eating a lot of food with high glycemic index.

So here goes; principles of low glycemic eating:

Eat a lot of beans (any and every type), non starchy veggies (garlic, onions, leeks, chives, cabbage, broccoli, lettuce, tomatoes, peppers etc) and fruits like apples, berries, peaches and pears.

Eat a lot of grains in their natural state like natural granola, brown or local rice and muesli cereal

Reduce your intake of concentrated sweets like fruit juices (no more than half a cup daily…if you must) and other sugar loaded or sweetened drinks.

Load up on healthy proteins like fish, skinless chicken and beans…again 😀

Reduce your intake of refined grain products like white bread and polished rice.

Reduce your intake of bad fats by avoiding fast foods and limiting your intake of animal products. Focus on healthy oils lik Olive oil and nuts like almonds etc. However, even these should be taken in moderation as even healthy oils are full of calories! 😀 It appears as if you just can’t win!

Be sure to take your breakfast and eat 3 meals with a snack or 2 (healthy options, of course)

Finally, remember to eat slowly to give enough time for your stomach tell your brain that you’re full…and then stop!

Have a great day 😀

Here’s to a healthier you!

Dr Ketch