Taming the Beast

The Glycemic Index is a system of rating carbohydrates as "good" or "bad." It does not identify foods that are less fattening, but rather, foods that produce a longer lasting feeling of satisfaction.

In other words, these foods help ward off the energy crash that often follows high glycemic meals. This kind of crash typically manifests in a desperate, 3pm raid of the office candy machine.

This crashing causes people to replenish energy through ingesting more high glycemic foods, followed by yet another crash, and so on. This cycle creates an endless search for satisfaction, resulting in weight gain.

The Pocket Change Diet is based firstly, on healthy choices. The foods on the Guidelines & Shopping list have been chosen for their nutritional value and assigned column positions based largely on the Glycemic Index.

The Glycemic Index

On this page we will examine natural ways we can tame the appetite beast. To this end, we will not only buy foods that are naturally low on the glycemic index, we will learn how meal preparation and eating habits impact glycemic values. We will also consider foods that support weight loss and glycemic goals.

Tips The following tips are known to prevent energy crashes and reduce cravings:   Choose foods higher in fiber (at least 1g fiber, per 10g carbohydrates).   Toss a little powdered fiber supplement into foods you prepare. Thicken with a high fiber thickener.

Drink liquids -- they activate the fiber. Eat foods raw or lightly cooked. Cooking foods until they are mushy raises their glycemic value. Leave foods as whole and crunchy as possible. Pulverizing foods raises their glycemic value. Eat whole fruits -- not fruit juice. Foods, such as breads and crackers, should list "wholegrain" as the #1 ingredient on the label.  White foods such as rice, bread and potatoes, should be replaced with color rich foods such as wild or brown rice, pumpernickel bread, and sweet potatoes. Eat your fruit and vegetable skins whenever possible. Add cinnamon, hot peppers, turmeric (the main ingredient in curry powder), fresh garlic, lemon, and apple cider vinegar to meals.  Pickles and sauerkraut add vinegar to meals. Include good fats with every meal. Include lean protein with every meal. Eat a high protein breakfast. Carbs are out of the system in two hours, proteins in four and fats in six. A carb breakfast will not last until lunch. Adding seeds (a fat), butter (a fat) or non-fat cream cheese (a protein) to a slice of bread, will lower its glycemic impact. Serve a hot, aromatic soup with meals. (This triggers a "satisfaction" center in the brain, causing it to reduce hunger signals.) Eat slowly. The average brain takes 20 min. to respond to food and send the " tummy is full" signal. Lose weight very slowly. Fast weight loss triggers a lowering of your metabolism -- nature's way of adjusting for an apparent famine in the land. Use chewing gums & hard candies with low-glycemic sweeteners to help ward off cravings. Publish your diet journey in the My Diet Journal. This helps others!

• For quick omelets, etc., keep a supply of pre-chopped vegetables, such as onions, peppers, celery, and garlic in separate containers.

• Keep a supply of ready-to-eat freebie finger foods on hand. Crunch, crunch, crunch.

• Make a large batch of freebie soup and freeze in in smaller portions.

• Make batches of fat-free salad dressings.

• To avoid soggy salad, a mixed-ahead salad should contain only the drier freebies. Leave out the tomatoes and cucumbers until you are ready to serve.

• Break up lean meats into small (4oz.) packages (can use Zip Lock bags) and freeze.

• Frozen vegetables are best for blender yogurt smoothies.

• Leftover coffee can be made into ice cubes for making your own "blender frappachinos."
   

High & Low Glycemic Sweeteners

Sweeteners are a personal choice.

• Caloric Sweeteners (high glycemic - not recommended):
  Note: 4g of sugar = one teaspoon. When a product has 8g sugar per serving, it has two teaspoons of sugar per serving. (Do you really want this in your cereal?)

  • refined sugars

  • high fructose corn syrup

  • glucose

  • dextrose

  • corn sweeteners

  • honey

  • lactose

  • maltose

  • various syrups

  • invert sugars

  • concentrated fruit juice

  • crystalline fructose
     

• Non-Caloric Sweeteners (0 glycemic impact):
  Artificial sweeteners have no calories, especially if they are bought in pill or liquid form. The powdered versions have a few calories from fillers.

  • Saccharin (Sweet 'N Low)

  • Aspartame (Nutrasweet, Equal) 

  • Sucralose. (Splenda)

  • Stevia, a natural plant, is also non-caloric
     

• Low Glycemic Sweeteners

  • Fructose and Agave (made from fructose), are caloric, but enter the bloodstream more slowly.
     

• Sugar Alcohols (which are neither sugar or alcohol) are caloric, but contain fewer (about half) calories than sugar. The undigested portion produces a laxative effect. Some of these are low on the glycemic index, others are not. (Note: mannitol is low but maltitol is high.)
  
   

  • Low Glycemic Sugar Alcohols (look for these)

    • Mannitol

    • Erythritol

    • Lactitol

    • Sorbitol

    • Isomalt

    • Xylitol

    • Litesse

    
     

  • High Glycemic Sugar Alcohols (avoid these)

    • Maltitol

    • Maltitol syrup 

    • Polyglycitol (hydrogenated starch hydrolysate)

     

At the Grocery Store