Think SLOW! Remember Carbohydrate is another word for Sugar. All carbs elevate your blood sugar, but those that rank higher on the glycemic index (GI) break down faster, causing a sudden spike in blood sugar that forces the release of insulin (produced in the pancreas) to stabilize your levels. This in turn can create a “yo-yo” effect of high/low energy that can trigger carb cravings, but research also shows that women who eat more high-GI foods tend to have more body fat.

Therefore, to prevent these instances of high/low energy creating greater sugar cravings choose foods with a lower GI. It takes longer to metabolize these foods giving you a steady stream of energy that can prevent sugar attacks! They help maintain more even blood glucose levels, as long as, excessive amounts are not eaten. Use these foods regularly but still limit portion size for weight control. An exception to this practice occurs following an intense workout, such as Boot Camp, when a high-GI carb is recommended to help speed insulin and amino acids into your muscles, enhancing recovery.

Tips

• Eat More Freely: Whole (fresh) Fruits (berries or an apple) and vegetables (fresh cauliflower, broccoli, sweet potatoes, and peppers); nuts and seeds (serving size: 2 Tablespoons)
• Use Sparingly: White flour products, refined sugar, white rice, sodas, fruit beverages, cakes, cookies, and alcohol
• When choosing breads: choose a light option (saving you ~45-50 calories) and high fiber (5 grams per slice) (slower digested)