Sugar: There are many types of sugar, so for this post I'll be covering the most common tips of sugar that we eat and how they relate to the GI (or Glycemic Index).
The GI is a scale of carbohydrates on scale of 0 to 100. Foods or sugars with a high GI are rapidly digested and absorbed and are what result in fluctuations in the blood sugar levels. I often receive the question: Why is it important to eat food and sugars with a low GI? First, if you, or someone you know, has diabetes eating foods with a low GI will significantly help in controlling diabetes. Second, if your family has diabetes in its history eating foods with a low GI helps to decrease the possibility of getting diabetes. Third, even if you don't have history of diabetes eating foods with a low GI will help to maintain a healthy weight and metabolism.
The first and most the two most commonly used sugars are table sugar and high fructose corn syrup which have GI's of 80 and 87 (both high GIs). If possible it is wise to avoid large amounts of refined sugars, though, of course, it's alright in moderation.
Another commonly eaten sugar is fructose or fruit sugar. Fructose has a GI of 17. Fruit is a great alternative to cookies and ice cream. Many great desserts can be made of fruit.
Many people think honey is a good alternative to table sugar, but the honey we tend to eat is refined and pasteurized (and often times it has sugar added to it), so it is void of its original nutrition. Refined honey has a GI of 75 and is not better for you than table sugar.
Raw honey, with a GI of 30 and all the nutritional antioxidants, minerals and vitamins that its refined counterpart doesn't have, it is a good alternative.
There are two less well know sugars that, I think, should become the permanent replacements of high GI sugars. The first is Stevia. Stevia is derived from the stevia plant and is a powder that is about 200 to 300 times sweeter than table sugar. It is not a sugar and therefore it has a GI of 0 and it does not cause any of the problems caused by sugar. It is however hard to use stevia as an alternative in baking.
The second is Agave Nectar. Agave Nectar is a syrup made from the agave plant. Agave has a GI of 15-30 depending on the type and brand that is bought. It is a great alternative for baking, because it is twice as sweet as table sugar you ending up with half the calories of sugar and a very small spike in blood sugar levels. I love baking cookies, cakes, bread and pies with it.
For those of you who are curious maple syrup has a GI of 54 (a mid to high GI), molasses a GI of 55 and apple juice has a GI of 40.
Carbs: There are good and bad carbohydrates. I will only cover good carbs here. Carbs are often painted as only bad, especially for those who are on a diet, but good carbs have characteristics that can be hugely beneficial to dieters, diabetics and everyone inbetween. Here are some reasons to eat good carbs: 1. They're high in fiber which helps you stay fuller longer (and avoid overeating), they sustain energy, they lower cholestrol, and help remove toxins in the body. 2. Good carbs have a low glycemic index which stabilizes blood sugar and insulin. 3. They're hight high in nutrients. 4. They have a low energy density, which provides sustained energy, and promotes a healthy weight. 5. Good carbs have a greater thermic effect, which naturally stimulates metabolism and promotes fat loss (healthy fat loss). Daily consumption of good carbs can help maintian a healthier you but excess consumption can lead to negitive results ( daily consumption should be roughly 200- 300 grams, but there is no bottom line, daily intake for carbs). Next time you want some energy, grab a piece of fruit, nuts, or seeds, or cook up some beans (not from the can), legumes, or vegetables. They're tasty and they all have healthy carbs.
Blueberries: These little buggers are small, but mighty. Blueberries contain huge amounts of antioxidants (vitamin E, A and C), which will make the immune system stronger. They can neutralize radicals (which can help to prevent aging). They can also help to maintian a healthy weight, a healthy heart, and good cholesterol, due to the fact that they are low in fat and high in soluble fiber. So next time you have a bowl of cheral, ice cream, or yogurt, throw on some blueberries and enjoy a healthier bite to eat.
Olive Oil contains: vitamin E, K, and A, as well as polyphenols (a stong antioxidant), squalene (a good moisturizer for the skin and hair), and oleocanthol (it is a non-steroidal anti-inflammatory and antioxidant). The antioxidants and monounsaturated fat in olive oil can also help to lower bad cholesterol. When it comes to adding fat to your cooking, butter might not be the best option. Instead, consider using olive oil; you don't use as much as butter and it has great health benefits.
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