udeskym wrote:These are great suggestions, thanks!
What about baby carrots? I've been eating them EVERYDAY with hummus -- and I'm realizing they might be too high in sugar. It says high glycemic index but low on glycemic load. Hmm. Is nothing sacred?? Maybe celery instead of carrots.
While wearing a CGM, I ate a ton
of raw peeled carrot to get a feel for the GI at a moderate carb intake. It looked about like an apple. At normal serving sizes, particularly with more fat/fiber/protein in the meal, I wouldn't worry about it at all. (Weird but tasty snack -- carrot brushed with olive oil, dusted with sesame seeds + sea salt.)
This seems to align with glycemicindex.com:http://www.glycemicindex.com/foodSearch ... &ak=detailhttp://www.glycemicindex.com/foodSearch ... &ak=detail
You could double check your own numbers with a glucose meter. Personally, I like to try to measure the entire glucose curve so I can get a sense of peak glucose and duration / magnitude of the PPG elevation. (It usually peaks around 30-45m after my first bite then drops down to baseline within 15-90m.) Granted, this is highly influenced by your activity / diet / health at the time (I saw my highest glucose results when I missed a night of sleep due to a bad migraine, and my lowest numbers after hard exercise), so you're more or less just looking for clues / comparable trends. A walk after a meal seemed to reliably push glucose down a bit.
That said, a little bit of glucose mediated insulin release is probably a good thing:
Chris Masterjohn, PhD wrote a great article for examine.com, titled "Sugar is the Ultimate Antioxidant and Insulin Will Make You Younger
": https://chrismasterjohnphd.com/2016/05/ ... idant-and/"In principle, glucose is the ultimate antioxidant and insulin is central to the defense against oxidative stress and glycation... What I am advocating here is a recognition of the positive contributions of carbohydrate itself to these systems. In popular writings, antioxidant defense is often reduced to vitamin E, vitamin C, and plant polyphenols, while glycation is misleadingly attributed to sugar. This could easily lead us to a diet rich in meat, vegetables, and fat, without considering positive roles for whole foods rich in natural sugars and starches. Recognizing positive benefits of glucose and insulin within these systems should cause us to open up our menu to whole foods whose central place in the diet is to provide carbohydrate."