Healthy Snack Ideas

Low glycemic index recipes use foods--specifically carbohydrates--that produce small fluctuations in blood glucose levels.

It's the wide fluctuations caused by eating large quantities of foods that are high in simple carbohydrates, like those found in white sugar, that can lead to adult onset, or type II diabetes.

A few years back, carbohydrates developed a bad reputation as extreme diets almost completely eliminated them. But, carbs are necessary for energy. You just need to learn how to choose the right kinds of carbs to support your health.

Eating foods on the lower end of the glycemic index helps stabilize blood sugar levels to support a healthy metabolism, weight loss and lower the risk of diabetes, heart disease and other ailments caused by obesity and poor dietary habits.

The glycemic idex ranges from (Red) High, which is over 70, (Yellow) Medium, which ranges from 56-69, and (Green) Low, which is any food that falls in the 55 and below range.

If you want to find out the glycemic index of a particular food, you can use this handy online database:

http://www.glycemicindex.com/

The benefits of eating from the low end of the GI invclude:

• weight loss
• weight loss maintenance
• reduction in heart disease risk
• reduce hunger and sugar cravings
• promote greater endurance
• lower blood cholesterol levels
• better management of diabetes

  Now that we're clear on why eating low glycemic index foods is better for our bodies. Let's look at some ideas you can try for healthy snack foods that use low GI ingredients:

  • Nuts
    -choose dry roasted nuts with no sugars or flavors added. Measure out a small handful rather than eating them right out of the can.

  • Yogurt
    -Non-fat or low-fat with no added sugar. You can add a handful of fresh blueberries or another cut-up fresh fruit for flavor.

  • Vegetables & Dip
    -Slice carrots, and celery, chop up Broccoli florets and dip them in guacamole, hummus, or salsa.

  • Low-fat cheese
    Combine low-fat cheese and whole grain crackers for a healthy snack option.

  • Fresh fruit
    It doesn't get much simpler than eating a piece of fresh fruit for a snack.

  • Smoothies
    Toss some berries, 1/2 cup of yogurt, and peach or mango slices along with a bit of crushed ice into a blender and you've got a delicious, healthy snack.

    Tips:
    The more highly processed a (carb) food is, the more likely it is to have a high glycemic index.

    • Avoid white foods such as: white sugar, potatoes, white flour, rice
    • Look for whole (not necessarily multi) grains.
    • Buy 100% whole wheat bread
    • Focus on getting a wide variety of natural, unrefined, whole foods that are as close to the way nature created them as possible and you are well on your way to a healthier way of eating.

      RESOURCES:

      http://www.glycemicindex.com/