Find Out Which High Glycemic Foods to Avoid and Which Low Glycemic Foods to Add In

When They Go High, We Go Low.

Have you ever gone from one sugar rush to another carb high to keep your blood sugar from crashing? When I worked in the retail fashion biz, bagels were a staple at morning meetings. I thought it was ok to dive into a big, plump, vegan pumpernickel bagel from time to time. But I quickly learned that starting my day with a high glycemic index (GI) food like a bagel, spiked my blood sugar up, only to crash just as quickly, leaving me needing more sugar. The high glycemic start to my day was a slippery slope to a high GI food addiction for the rest of the day.

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100. Foods with a high GI number (over 60 out of 100) are those foods which are rapidly digested and result in higher blood sugar spikes. Low GI foods (under 50 out of 100) are more slowly digested and absorbed, resulting in gradual rises in blood sugar. Low Glycemic foods have proven health benefits such as maintaining optimal body weight because they help control appetite and delay hunger.

Swap these high glycemic foods for Low glycemic foods!

HIGH GI FOODS

1. Bagel (72)

2. White Potatoes(85)

3. Cookies (79) 

4. Doughnuts (75)

5. French Bread (95)

6. Pretzels (81) 

7. Chips (72)

8. White Rice (72)

9. Graham Crackers (74)

10. Fruit Roll Ups (99) 

LOW GI FOODS 

1. Cashews (22)

2. Apple (36)

3. Peanuts (15)

4. Grapefruit (25)

5. Sweet Potatoes (54)

6. Black Beans (30)

7. Green Vegetables (15)

8. Lentils (28)        

9. Hummus (6)

10. Avocado (15)

It’s important to learn which foods are going to keep your blood sugar stable and which ones will send you on a blood-sugar-roller-coaster-ride. Take a glance at 10 popular high GI foods and which low GI foods make good substitutions. 

Seed Crackers. These crackers are great atop soup or with any spread you can think up. I love to spread raw organic almond butter and chia raspberry jam on top.

Seeded crackers with avocado spread.

Enjoy this low carb recipe that's easy and nutritious. I love these crackers because they're easy to make, high in protein, and a great substitute for high GI bread.

Avocado Spread on Seed Crackers

Ingredients

1 avocado, mashed with a fork
Pinch salt and pepper

10 Seed Crackers

½ C pumpkin seeds
¼ C sunflower seeds
¼ C chia seeds
¼ C flax seed
¼ C black or white sesame seeds
¼ C hemp seeds
¼ C fennel seeds
¼ C poppy seeds
¼ C caraway seeds
¼ C sesame seeds
¼ tsp. Salt
¾ C filtered water

   Avocado Cracker Toppings

Sliced radishes and sprouts. 
Sliced almonds and cranberries. 
Grated cabbage and carrot slaw.

Process

1. Combine all cracker ingredients in a bowl and allow to soak for one hour.

2. Spread the seed mixture evenly on a non stick baking sheet to about 1/8 in thick 

3. If the mixture is spread to 1/4 inch thick, it will be softer, like bread.

4. Use a knife to perforate into crackers-size rectangles.

5. Line a baking tray with parchment and spray parchment with coconut oil or grapeseed oil spray

6. Bake at 375 degrees for 60 mins, but remove from oven after 30 minutes and gently turn each crackers over and bake another 30 minutes. (I use a spatula to turn them) The crackers should be crispy on both sides.

7. Scoop out avocado meat into a bowl, mash with a fork, and season with salt and pepper.

8. Spread mashed avocado onto cooled crackers and top with suggested toppings or toppings of your choice.

9. My other favorite topping is organic raw almond butter with raspberry fruit spread (jam) and another cracker on top. Yum!