Monday’s 5 Days Low Glycemic (the tutorial is just 12 little dollars) is right around the corner and I want you ready!
Salad is my fast food. It is so easy- especially when you put in the time upfront to cut and prep everything. All you then have to do is grab a handful of this, a handful of that, a sprinkle of this, a toss of that, a drizzle of this and a dollop of that. I’d go on but I ran out of words.
It’s nice to think that we could all shed our ‘bread-padded bottom’ (thanks Mrs. M for my phrase of the week) by just eating salad until we start blending in with the bunnies but the thing is, we need more than just lettuce. We need to go to a low glycemic way of eating Protein and fat are vital to feeling full and to fully functioning. Lettuce and other veggies are of course an amazing sources of fibre but we need the other goods too.
My lunch generally consists of throwing whatever is in my fridge on a bed of greens and calling it a day. The easiest way to keep it all low glycemic friendly is to ensure that you are getting an adequate source of protein and fibre with every meal.
Why does our blood sugar levels need fibre for balance? Well for one, fiberrific foods take longer to digest. This means the glucose in these foods takes longer to enter the blood stream. The chains must first be broken down and so the glucose moves in at a more slow and steady wins the race pace. Alternately, white bread for example which is completely void of fibre virtually melts in your mouth (or sticks to the rood of if), requires little digestion time and so the glucose (sugar) surges into the blood stream. Whole, unprocessed foods that still contain their original amounts of fiber move more slowly through the gastrointestinal tract than those whose fiber has been removed. The slower release of sugar into the blood provides a feeling of satiety, or fullness, which helps prevent stuffing our faces until we have to undo our top button and roll ourselves over to the couch.
Protein is another important factor in low glycemic friendly, blood sugar balancing eating. Foods high in protein, while not necessarily high in fiber, typically score lower on the glycemic index scale. These most commonly are the lean proteins like fish, poultry, eggs, and dairy (preferably goat and sheep based of course). Then there are some foods such as legumes that are rich in both fiber and protein. These foods give you a double whammy of glycemic protection.
So what went into and onto my How Low Can My Salad Go salad?
- Mixed Greens
- Cucumber
- Grated Carrot
- Pumpkin seeds
- Falafel
- Cilantro Pesto
- Flax oil and Cider Dressing
Note that sprouts are very high GI but I decided they were okay because of all the other low GI foods on my plate. Combining high with low is a help but all this is explained in great details in my brand shiny new 5 Days Low Glycemic Eating e-tutorial.
Join us on Monday December 7th to see How Low Can You Go. Click here for 5 Days Low Glycemic e-tutorial details or buy it now for $12!
Hey Meghan, your salad looks delightful – kinda like a bed of greens + a playground of nutrient-dense superfoods! Loves it. =)
I missed this post! I have no issues with getting enough fiber…but protien is one I struggle with.
I’ve been all around the block with Raw food, food combining, eating to increase energy….everything
reducing my glycemic index just seems like the next step….also mixing some of my no no’s (like the food combining priciples) just leaves me exhausted.
I am actually happy to see you ADD them together.
I had a almond butter with my coconut pancake this morning. (coconut flour) ( I had to finish the pancakes and had nothing else to eat…so it was what it was)
was full forever.
I really think this is going to be a learning experience for me!
ps…pancakes but no syrup. just almond butter. Girl is learning!
xo
[...] salad was inspired by Meghan Telpner’s recent post on psychedelic greens = “fast food”. And how fitting, since the sprouts on said salad exist also thanks to inspiration from that same [...]
apple sauce can a be a goody there too!