The Glycemic Index Diet for Dummies - Meri Raffetto [152]
Are you at a healthy weight?
A person may be statistically overweight without showing any signs of a major health problem. However, research shows that being overweight does lead to a higher incidence of diabetes and cardiovascular disease, as well as some cancers. Decreasing your weight by 5 to 7 percent can help lower your risk for developing these chronic diseases.
Do you get regular exercise?
Lack of exercise is also connected with many chronic diseases. Fortunately, you don't have to become a triathlete to get some of the major benefits of exercise. So long as you get at least 30 minutes of moderate physical activity at least five days a week, you'll be doing your body right. If you're a couch potato, why not work on walking for 30 minutes a day and then go from there? (Here's a hint: You can break up that 30 minutes into smaller chunks if that makes it seem more manageable for you.)
If you answered yes to any of the first three questions and no to any of the remaining questions, you're probably at a greater risk for disease than you thought. Talk to your doctor and begin thinking about ways to implement some of the suggested lifestyle changes in your day-to-day affairs. Then make a commitment to yourself to stick with those changes!
Part VI
The Part of Tens
In this part . . .
A wealth of misinformation about the glycemic index is floating around out there, and in this part, I give you the honest truth. I provide easy-to-understand explanations about key glycemic index concepts, and I help you discover additional fun health facts about some common low-glycemic foods. I also include ten surprising low-glycemic foods that you may not have tried before. After reading this part, you'll feel better about including them in your meal planning from time to time.
Chapter 23: Ten Myths about the Glycemic Index
In This Chapter
Uncovering the truth about the glycemic index of some popular fruits and vegetables
Realizing that not all high-glyemic foods are poor nutritional choices
Proving that calories still count, whether a food is low-glycemic or not
Plenty of myths are floating around about the glycemic index these days. It seems like just about everyone knows something about it and is happy to tell you which foods to eat as well as which high-glycemic foods to avoid. The truth is that measuring the glycemic effect of foods is a highly precise and scientific process that requires specific testing (as explained in Chapter 2). In this chapter, I clear up ten common myths and help you understand how to use the glycemic index of foods to maintain a healthy weight and improve the overall nutrition quality of your food choices.
Carrots Are Pure Sugar
The original testing on carrots showed they had a high glycemic index (GI), which led to their reputation as a vegetable to avoid. Recent tests, however, show carrots actually have a low GI of 35 when raw and 41 when cooked. Plus, their glycemic load is only 4! (For more on glycemic load, head to Chapter 4.) Carrots are also high in vitamin A, vitamin C, potassium, and fiber. Feel free to add them to any meal, or enjoy them by themselves as a crunchy snack.
Watermelon Is Bad for You
Watermelon contains high amounts of (here's a no-brainer) water, giving it a low energy density, which means it fills you up and keeps you feeling satisfied for a longer period of time. Watermelon is also a good source of potassium, vitamin A, and vitamin C.
Watermelon does have a higher GI of 72, but its glycemic load is only 4. That's because there aren't many carbohydrates available in a serving of watermelon due to all the water and fiber. The bottom line? Enjoy fresh watermelon as part of a healthy meal or snack. Spitting the seeds is optional!
You Can Never Eat a Potato
Potatoes are high-glycemic, but that doesn't mean you should ban them from your diet. After all, they're a good source of vitamin B6, potassium, and vitamin C, which makes them a healthy addition to meals. Instead of forgoing potatoes, strive for balance on your plate.