Low Glycemic Eating | Living Healthy Chicago

Low Glycemic Eating | Living Healthy Chicago

October 25, 2019 9 By William Morgan


(upbeat music)
– Hey guys, it’s Jackie and
in today’s Healthy Eats,
we’re talking about something
that’s certainly familiar
to those with diabetes.
Low glycemic foods.
But did you know that even
if you don’t have diabetes,
it’s still important
to be mindful
of this glycemic index
and I am here with
Balanced Babe Sarah Baker.
– Hello.
– And Sarah, to start out,
let’s just talk about what
exactly the glycemic index is.
– So the glycemic index
basically ranks food
based on how quickly the
carbohydrate levels of foods
are absorbed into your
system to form glucose.
So kind of in laymen’s terms,
how quickly food is digested
and spike your
blood sugar levels.
– And if you continue
to be mindful of this
and eat this way,
what are some of the
long-term benefits you’ll see?
– So many benefits.
The number one benefit I think
is amazing is it helps you
maintain your energy
levels throughout the day
because if you’re not
spiking your blood sugar,
you’re not experiencing that
crash or the three p.m. slump
a lot of people experience
and also if you eat a lot of
high glycemic foods and
you’re constantly raising
your blood sugar, you
can develop what’s called
insulin resistance which can
create type two diabetes,
obesity and other health
complications down the road.
Limit the foods that digest
into your system very quickly
and release a lot of
glucose right away
and focus on food that
are a little bit lower
on the spectrum.
– Let’s talk through
what some of these are.
– Yeah so foods that
are low to zero,
the zero glycemic
index foods are foods
that have zero carbs in them.
So your healthy fats from
your oils like olive oils,
your nuts, your meat, your fish.
Medium to low glycemic
index is going to be
your beans, your sweet
potato, vegetables and fruits.
It’s a little interesting
because some fruits
are higher on the glycemic
index than others.
Higher scale is
all of your refined
and your processed carbs.
So your cereals, your
chips, your sweets,
your baked goods,
all of those goodies.
– [Jackie] Sarah
showed me how to put
low glycemic eating into
practice with a fun recipe.
(playful music)
– So to make this low glycemic,
instead of using
lasagna pasta noodles,
you are using veggies instead.
– Okay.
– So for this, we’re
using eggplants.
You can also use
zucchini if you’d like.
Essentially you just want
to make very thin slices
of your eggplants and
you just layer them in.
– [Jackie] For the next layer,
we cooked up onions,
lean ground beef,
spices, tomato and tomato paste.
– And then we’ll add
a layer of our cheese.
Repeat this process until
your pan is all filled up
with your lasagna.
(soft music)
– All right so we
have the final product
and I think the big takeaway
here is that everything
in this dish is low
on the glycemic index
and that’s really
important for all of us,
whether we have diabetes or not.
– Yes it helps to keep
your energy levels up,
your metabolism revved up
and your hunger cues low
which is all around
healthy for you.
– Yes.
Thank you so much, Sarah.
– Of course.
– And for Sarah’s recipe
and more healthy tips,
head to our website
LivingHealthyTV.com.