Some Quick and Essential Science
Glycemic index (GI) and glycemic load: scientific terms that simply describe how rapidly glucose is absorbed from your foods.
Fast absorption is bad—it causes insulin spikes, which, over time, contribute to the development of type 2 diabetes.
Slow absorption is much better—no insulin spikes! 😀
Most whole plant foods (fruits, vegetables, legumes, whole grains) are low GI.
Most refined and ultra-processed foods (white flour, cakes, cookies, sugary cereals) are high GI..
Takeaway: For blood sugar and overall health ♥️, focus on whole plant foods and limit ultra-processed junk.
A Delicious Trick
Wanna learn a trick to decrease the glycemic index of foods even further?
Use a little acid. No, not that kind.
By acid, I mean lemon juice, lime juice, and vinegar.
Adding these to foods or consuming them shortly beforehand will slow stomach emptying and the activity of an enzyme that breaks down starches, both of which will help prevent sugar spikes.
A few tasty examples:
- Balsamic vinegar on your salad.
- A little fresh lemon or lime juice squeezed into your water.
- Potatoes with pickled veggies.
- Rice dishes with rice vinegar or lemon juice.
- Toast drizzled with balsamic.
- Grain bowls sprinkled with apple cider vinegar
Now, please exercise good judgment here. In other words, don’t think that you can make candy bars and cookies healthy by pouring vinegar on them.
Quick Word of Caution:
Too much vinegar (straight shots, >2 Tbsp) may irritate the stomach, throat, or tooth enamel. Always dilute it or mix it with food.
Enjoy!
If you’re interested in bringing this type of message to a wider audience, I speak regularly on topics related to health and wellness. You can learn more about my talks at https://stevepiriano.life/speaking/
I also explore similar topics more deeply in my books, which you can find at https://stevepiriano.life/books/ if you’d like to dive in.