Nutrition is always important for taking care of our bodies, but it becomes even more paramount as we enter our older years. Where we may have been able to shrug off heavy meals in the past, these meals have a much different impact as we get older. For women over 48, menopause means many changes that can be difficult to deal with. Focusing on a fulfilling, yet healthy diet is one of the best ways to mitigate the side effects of menopause and enjoy the health you deserve.
One aspect of nutrition to focus on is the glycemic index of foods.
What exactly is the glycemic index and why is it so important for women over 48? Read on to learn everything you need to know about low glycemic foods.
What is the Glycemic Index?
The glycemic index rates carbohydrates based on how they impact your blood glucose (blood sugar) levels. The Glycemic Index (GI) ranks carbs from 0 to 100 based on how much they elevate your blood sugar after consumption. Foods with high glycemic indexes have carbohydrates that break down quickly, and they result in a fast, high blood glucose response. While there are some fruits and vegetables with a high GI, most high GI foods are processed carbs like white bread and bagels, refined cereal, granola, muffins, white pasts, pretzels, rice, and more. These foods quickly spike your blood sugar and insulin levels.
On the other hand, low GI foods break down much slower, gradually turning the carbs into sugar. They help your body maintain a good chemical balance, and they don’t skyrocket your blood sugar. Overall, foods with a low GI are preferable. Most fruits and vegetables have a low GI, but keep in mind that more starchy vegetables will have more calories per serving. You can learn more about what the glycemic index is and carbohydrates in our Carbohydrates and the Glycemic Index attachment.
Lower GI Foods for Insulin and Health
A diet with a low glycemic index helps you control your weight and your insulin by reducing blood sugar spikes. If you have type 2 diabetes or are at risk for developing it, it’s even more important to focus on a low GI diet. Focusing on low GI foods helps you lower your insulin levels and increase insulin resistance. The top benefits of following a low glycemic index diet include:
- Better blood sugar control
- Managing diabetes
- Preventing diabetes
- Weight control
As we age, our body needs the correct fuel, even more, to function optimally. Focusing on higher-quality foods with a low glycemic index is one important step to a healthier, happier you.
How to Implement a Low Glycemic Index Diet
The purpose of a low glycemic index diet is to control your blood sugar levels with lower glycemic food choices. This type of diet is especially important for those who are diabetic or prediabetic, but it is a healthy choice for many women over 48. By following this type of eating, you’ll be able to optimize your response to glucose and focus on the quality of your food. You’ll notice that you will actually be more satisfied and crave less of the high GI foods.
Following a low glycemic index, diet does not mean depriving yourself of the foods you love. As with all nutrition, moderation is the key. It is okay and it will not ruin your progress to occasionally treat yourself to foods with a high glycemic index. What matters most is your overall eating habits.
The first step to a low GI diet is to learn the GI of foods. Start by checking the foods in your home and that you regularly eat to determine where you can make changes. You can check the glycemic index of foods HERE.
Something else that is very important is learning how to cook and prepare easy meals that you love. It can definitely get boring if the only way you consume your low GI foods is via a salad! There are so many different ways to combine and prepare simple, healthy, low GI meals. Four of our favorite low glycemic meals are:
- Breakfast: Build your own smoothie
- Lunch: Kale and Avocado Salad
- Dinner: Southwestern Yum Bowl
- Snack: pH-Boost Green Juice OR Maple Chipotle Candied Walnuts OR Quick Hummus and Vegetable Crudites
Last, but not least, it can help to have a guide for learning more about the GI and how to best implement low GI nutrition. That’s why we’ve created this incredibly helpful Holistic Wellness Foundations Course. In the comprehensive 13-week course, you can navigate a science-backed guide to help you implement healthier habits including a low GI diet. Sign up for the course today and transform into the Superwoman you are!
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