In the last several years, a more sophisticated method has emerged to help us understand which carbs are good and which are bad. This is what is known as the glycemic index, or GI. The glycemic index rates how many readily available sugar is in a particular food. This, in turn, indicates how quickly that food will affect your blood sugar level. White bread, potatoes, and refined cereals, which are rapidly digested, create a surge in blood sugar levels, and so these are classified with high GI ratings. Foods with low GI ratings, such as vegetables, whole grain products, and beans are metabolized more slowly, largely because of their fiber content. These low-GI foods don't cause drastic changes in blood sugar levels and thereby eliminate the highs and lows that can lead to excess snacking and sugar cravings. Making a simple switch in the foods you eat can have a profound effect on your health. For example, eating brown rice instead of white rice will do wonders for controlling your blood sugar level. So will switching from white bread to whole grain bread. Plus, the extra fiber in these foods will expand in your stomach, so you will feel full faster and longer after eating whole grain products. When you're buying whole grain products, continue to be a good food detective and watch out for any ingredients that you are trying to avoid.
Fiber supplements can also be helpful in eliminating the toxic wastes that build up in our bodies when we eat a diet of highly refined carbs. But supplements aren't magic bullets: The best way to ensure that your body is getting the kinds of carbs it needs to run smoothly and stay "clean" is to keep eating whole grains, beans, vegetables, and fruits that give you the extra dose of fiber needed to clean out your system. The natural foods with the highest amounts of fiber are lentils; black, kidney, and lima beans; chickpeas; potatoes with the skin; peas; non-instant oatmeal; pears and apples with the skin; Brussels sprouts; and peaches.
Reprinted from: The Great American Detox Diet: 8 Weeks to Weight Loss and Well-Being by Alex Jamieson. (June 2005; $23.95US/$35.95CAN; 1-59486-231-1) Copyright © Alexandra Jamieson. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling (800) 848-4735 or visit their website at www.rodalestore.com.
Author
Alex Jamieson is a Holistic Health Counselor and Gourmet Natural Foods Chef. She lives in Los Angeles and New York with her fiancé, Morgan, and their cat, Sue. This is her first book.
