Thanks Krysta. No specific questions, but I took the opportunity to do some searching online to create somewhat of a “Have This, Not That” list of carbs. For example, I actually had no idea that pasta was a much better option than rice.
Yes, lots of people forget that carbs can be very beneficial and include a wide array of foods. We’ve seen carbs get demonized in the last couple of years, but they are an important part of our diets.
The insulin index of food represents how much it elevates the concentration of insulin in the blood during the two-hour period after the food is ingested. The index is similar to the glycemic index (GI) and glycemic load (GL), but rather than relying on blood glucose levels, the Insulin Index is based upon blood insulin levels.
The rate at which carbohydrate is digested and released into the bloodstream is influenced by many factors, such as the food’s physical form, its fat, protein and fibre content, and the chemical structure of it. Over three decades of research has confirmed that similar foods within the same food group can have quite different effects on blood glucose levels and therefore a food’s glycemic effect cannot be accurately predicted solely from the type and amount of carbohydrate it contains. Similarly, the post-meal insulin responses of foods can’t always be foreseen by how much they raise blood glucose levels.
To assess the impact of different foods on blood glucose levels after consumption, the glycemic index (GI) was introduced. It ranks equivalent carbohydrate portions of various foods based on how much they increase blood glucose levels. Additionally, the Insulin Index was developed to measure the post-meal insulin response in these test portions. Interestingly, despite these efforts, many studies on the glycemic index have not simultaneously measured glycemic response and post-meal insulin response.
Do you have any specific questions about Insulin response and Glycemic index? Its quite a large and complex topic. 😛
The insulin index of food represents how much it elevates the concentration of insulin in the blood during the two-hour period after the food is ingested. The index is similar to the glycemic index (GI) and glycemic load (GL), but rather than relying on blood glucose levels, the Insulin Index is based upon blood insulin levels.
“Blueberry Muffin”
1/2 cup of Oats
1/2 cup of Almond milk
1 scoop of Birthday Cake Protein Powder
1/3 cup frozen blueberries
1tbsp maple syrup
“Pumpkin Spice”
1/2 cup of Oats
1/2 cup of Almond milk
1 scoop of Vanilla Protein Powder
1tbsp Pumpkin spice
2 tbsp Delight Pumpkin Spice coffee creamer
preheat oven 450 degrees F
wash and dry (well) chickpeas
in a bowl coat chickpeas with 1 tbsp of olive oil and mix half of the seasoning
spread chickpeas evenly on a pan
cook for 20-30 mins, make sure to stir them around every 10 mins till golden brown
covered with the rest of the seasoning
great snack!
I would like to add I made this with my mom Lori who is also doing the challenge with me 😉
I like making overnight oats too. I usually use oat milk in mine, with a 1/2 teaspoon on maple syrup and then frozen berries added before i leave for school. Similar to the above recipe, but with a few small changes.
Eat more;
Nuts (walnuts, pecans, almonds)
Berries
Lean protein
Eat less:
Crackers
Ice cream
Fried foods
Thanks Krysta. No specific questions, but I took the opportunity to do some searching online to create somewhat of a “Have This, Not That” list of carbs. For example, I actually had no idea that pasta was a much better option than rice.
Yes, lots of people forget that carbs can be very beneficial and include a wide array of foods. We’ve seen carbs get demonized in the last couple of years, but they are an important part of our diets.
The insulin index of food represents how much it elevates the concentration of insulin in the blood during the two-hour period after the food is ingested. The index is similar to the glycemic index (GI) and glycemic load (GL), but rather than relying on blood glucose levels, the Insulin Index is based upon blood insulin levels.
The rate at which carbohydrate is digested and released into the bloodstream is influenced by many factors, such as the food’s physical form, its fat, protein and fibre content, and the chemical structure of it. Over three decades of research has confirmed that similar foods within the same food group can have quite different effects on blood glucose levels and therefore a food’s glycemic effect cannot be accurately predicted solely from the type and amount of carbohydrate it contains. Similarly, the post-meal insulin responses of foods can’t always be foreseen by how much they raise blood glucose levels.
To assess the impact of different foods on blood glucose levels after consumption, the glycemic index (GI) was introduced. It ranks equivalent carbohydrate portions of various foods based on how much they increase blood glucose levels. Additionally, the Insulin Index was developed to measure the post-meal insulin response in these test portions. Interestingly, despite these efforts, many studies on the glycemic index have not simultaneously measured glycemic response and post-meal insulin response.
Do you have any specific questions about Insulin response and Glycemic index? Its quite a large and complex topic. 😛
The insulin index of food represents how much it elevates the concentration of insulin in the blood during the two-hour period after the food is ingested. The index is similar to the glycemic index (GI) and glycemic load (GL), but rather than relying on blood glucose levels, the Insulin Index is based upon blood insulin levels.
Oh, Totally saving this one! Thanks!
yum! Let us know how it goes! And even though you joined late, you can still go back and read the articles from the beginning of the challenge 🙂
Beautifully, yes. Focus on adding in rather than restricting
Good starting point. I agree with this approach 🙂
Also overnight oats….
“Blueberry Muffin”
1/2 cup of Oats
1/2 cup of Almond milk
1 scoop of Birthday Cake Protein Powder
1/3 cup frozen blueberries
1tbsp maple syrup
“Pumpkin Spice”
1/2 cup of Oats
1/2 cup of Almond milk
1 scoop of Vanilla Protein Powder
1tbsp Pumpkin spice
2 tbsp Delight Pumpkin Spice coffee creamer
Roasted Chickpea Snack “Ranch” Flavor (thank you Pinterest)
1tsp garlic powder
1tsp onion powder
1/2 tsp dried dill
1/2 tsp dried parsley
1/2 tsp salt
preheat oven 450 degrees F
wash and dry (well) chickpeas
in a bowl coat chickpeas with 1 tbsp of olive oil and mix half of the seasoning
spread chickpeas evenly on a pan
cook for 20-30 mins, make sure to stir them around every 10 mins till golden brown
covered with the rest of the seasoning
great snack!
I would like to add I made this with my mom Lori who is also doing the challenge with me 😉
I like making overnight oats too. I usually use oat milk in mine, with a 1/2 teaspoon on maple syrup and then frozen berries added before i leave for school. Similar to the above recipe, but with a few small changes.