Want to know the benefit of green drink? Pretend that as you’re reading the following sentence, you’re 8 years old and I’m your mommy: “Eat your vegetables!” What did you think to yourself when your mom lectured you about eating your veggies? “Yeah, yeah, whatever mom. I want pizza!” (And if you were a sassy kid, you said that to her out loud.) Now that you’re older and smarter, you know mom was right. Unfortunately, very few people seem to have wisened up, at least when it comes to nutrition. Shockingly, the Centers for Disease Control estimates that only 1 out of 10 people in the USA eat enough servings of fruits and veggies. Sipping on Green Drink is the easiest way to get your daily dose of health-boosting veggies. In fact, 16 ounces of Green Drink is the equivalent of 3 servings of fresh vegetables. Studies show that green, leafy veggies offer numerous positive outcomes for health. Here are my top 5 Green Drink health benefits:
#1: Weight Loss & Metabolism First benefits of green drink: The 7 certified organic green leafy veggies in my Green Drink are rich in calcium. Most people are familiar with calcium as a bone-building mineral. But calcium, especially from veggies, also helps with weight loss. That’s because calcium helps the body burn fat, rather than storing it. Research shows that diets high in calcium-rich green, leafy veggies boost metabolism. And one study suggests that when you consume enough calcium, it stifles the desire to eat more. The same study found that women who consumed diets poor in calcium had more body fat, bigger waistlines, and higher bad cholesterol levels than those who consumed moderate or large amounts of calcium. Here’s another way my Green Drink leads to a slimmer waistline. Because it’s made using cold-blended processing, much of the fiber from the veggies are preserved. Studies show that fiber intake is inversely associated with body weight and body fat. In other words, the more fiber you consume from veggies, the more likely you’ll be able to manage your weight. And, of course, another way fiber helps you lose weight is because it helps keep your bowel movements regular. I could go on and on about how green leafy veggies helps you lose weight. But let’s move on to the next benefit of Green Drink.
#2: Lower Blood Sugar Levels Second benefits of green drink: Research shows that because kale contains a significant amount of fiber, it prevents post-meal elevation of plasma (blood) glucose. Researchers believe that kale lowers blood sugar because it increases intestinal viscosity in the gut. What’s intestinal viscosity? You see, in your gut, when you eat fiber, it interacts with water to create a gooey, gel-like substance. Although hearing that fact might be, well, unappetizing, this gel substance in your gut is great for normalizing blood sugar. The gel also prevents you from feeling hungry, mainly by slowing down your digestion. Don’t confuse slow digestion with slow metabolism. Slow digestion is beneficial for weight loss and blood sugar. When your body burns up food too quickly, you get a hankering for junk carbs. For this reason, kale is considered a superfood for people with type 2 diabetes. But you don’t have to eat raw kale to get the blood-sugar-lowering benefits. Just Green Drink it (as long as it’s cold-blended like my Green Drink)!
#3: Gut Health Third benefits of green drink: Some people are focused with how their gut looks from the outside (6-pack abs). But the health of you gut on the inside is even more important. The bacteria in your gut controls all aspects of your health, from how effectively your body burns fat to your mood as well as the appearance of your skin. If you drink my Green Drink everyday, you’re supplying your good bacteria with their favorite food. The 7 veggies contain prebiotic fibers. You can think of prebiotic fiber as energy dots that Ms. Pac Man gobbles up. Again, don’t believe my hype alone. Let’s look at the science, too. In one study, a veggie-juice-based diet was shown to improve gut health. In the study, the participants consumed only a vegetable/fruit juice blend. By the fourth day, the researchers noticed less harmful strains of gut/stool bacteria and more beneficial bacteria. Having enough friendly critters in your gut, as creepy as it may sound, is necessary for sustained weight loss and other health benefits.
#4: Detox Fourth benefits of green drink: Diets rich in green leafy veggies improve liver function and fatty acid profiles, says a study. When your liver is functioning more optimally, toxins are better eliminated. This keeps you healthier and enhances weight loss. Your liver has to be in optimal condition in order to properly detoxify and break down dietary fat. If you have a “sluggish” liver, you’ll have trouble losing weight. The study concludes that green leafy veggies not only improves liver health but also lowers the risk of cardiovascular disease and high blood pressure. Bonus points for Green Drinks! And all it takes as drinking one bottle a day. That’s one of the easiest, most affordable detox strategies you’ll ever find.
#5: Mood, Energy, Skin, Sleep, Concentration, Stamina & More Fifth benefits of green drink: There are so many ancillary benefits to consuming green leafy veggies everyday. From feeling happier and more energetic, to having healthier looking skin, to sleeping more soundly and not suffering from brain fog. There are so many ways that Green Drink will transform your life. And all it takes is sipping a minimum of 16 oz. a day. You don’t have to shop, chop, blend, or clean up. Pretty easy, right?
References: 1:Â https://www.sciencedaily.com/releases/2009/03/090312115053.htm 2:Â https://www.ncbi.nlm.nih.gov/pubmed/15797686 3:Â https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5103670/ 4:Â https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5438379/ 5:Â https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4228256/
Tag: chef v green drink
DNA Testing For Weight Loss: Is This Growing Health Trend Worth It?
DNA testing to discover your ancestry is fascinating. But beyond revealing what part of the world your ancestors come from, genetic testing may provide insight into what exercises, diet and supplements are best for our own unique biochemistry. Is DNA testing for weight loss worth it?….
I’m sure you already know about using CBD oil for weight loss. Same goes for Intermittent Fasting, which is probably one of the biggest health trends right now.
But here’s a weight loss phenomenon you may not have heard about: DNA testing.
Almost everybody knows that you can easily find out what your ethnicity is by taking a genetic test from companies like Ancestry.com and 23andme.com, the latter of which is so-named because human cells contains 23 pairs of chromosomes, those proteins that provide specific instructions that make you, uniquely you. (The 23rd pair determine whether you’re male or female.)
Have you ever seen the TV series on PBS, Finding Your Roots? I love it. If you’ve never seen it, check it out. It’s hosted by Harvard professor, Henry Louis Gates, Jr., who on each episode, sits down with celebrities and presents them with a “book of life,” which is basically a family tree prepared by professional genealogists.
Imagine the shock and horror that befell Seinfeld- and Curb Your Enthusiasm-creator Larry David when he learned that he has slave-owning Confederate ancestors who lived in Alabama!
Beyond learning about your ancestral history (and potentially discovering fascinating or even embarrassing secrets about your family tree), DNA testing may also reveal the best way for you to lose weight.
I recently read a couple different accounts of getting DNA testing done to learn what type of exercise, diet and supplements are best for weight loss. I’ll sum up for you what I think about this new health trend that’s certainly going to become just as popular as CBD oil, intermittent fasting, and golden milk…
Genetic Testing for Weight Loss: How Does It Work?
When I was growing up, DNA testing for ancestry seemed like something out of a science fiction movie. But nowadays, it’s pretty commonplace. All it takes is a little bit of saliva and about $100 for the test.
In addition to genetic testing for ancestry, DNA tests can reveal potential disease markers that you’re carrying, such as sickle-cell anemia.
But genetic testing for weight loss? How is that even a thing?
Here’s how it works … at least in theory.
Just like your DNA can reveal which chromosomes you share with certain ethnic group, your genes can reveal, for example, what type of exercise will make you look better in jeans. Sprinting or long-distance running? Cardio or weight lifting? How do you know which is better for you, to help you lose weight?
This is the type of info that the first wave of “genetic fitness” companies are offering.
How do these genetic research companies know what type of exercise is better for you?
For starters, each person has a different composition of muscle fiber. Some people have more of what are called “fast-twitch muscle fibers” while other people have a greater amount of slow-twitch muscle fibers. For those with more fast-twitch muscle fibers, high-intensity interval training that involves sprints may be better for weight loss. On the other hand, slower-paced exercise would be better for someone with more slow-twitch muscle fibers. Â
Think of it this way: there are different yoga styles. Someone who is out of shape and overweight probably shouldn’t try an Ashtanga class. And according to these first-0n-the-scene genetic fitness companies, exercise isn’t a one-size-fits-all solution….
DNA Testing for Diet & Supplements
You may have heard of the Blood Type Diet, which, for example, suggests that if you’re let’s say a Type O blood type, you should eat a high-protein diet, heavy on lean meat, poultry, fish, and vegetables, and light on grains, beans, and dairy.
It’s pretty easy to find out your blood type. Your doctor can order a test for you.
And now, it’s almost as easy to find out what vitamins and minerals you may deficient in. The way it works is your regular doctor can submit your DNA tests to a company called PureGenomics, which will analyze your DNA and provide recommendations on what foods you should eat as well as supplements that may improve your overall health.
But let’s say you have an extra two- or three-hundred bucks to spend…. should you spend it on genetic testing in hopes that the recommendations you’ll receive will help you lose weight?
Sorry, but from the reports I’ve read on DNA testing for weight loss, the science behind it is very much still in the early phases; although it’s promising, it seems like it’s got a while to go before it’s accurate enough for it to be worth it.
So until then, I’m going to stick to what I know works for weight loss, for everybody:
- Green Drinks (very rare is the person who doesn’t benefit from getting more leafy greens in their diet)
- Avoid added sugars as much as possible
- Managing stress through meditation, yoga and mindfulness practices
- Intermittent Fasting and occasional Cleanses
- Being active almost every day of the year and getting enough sleep
The future of genetic testing for weight loss seems within grasp. But until the science evolves more, to me, it’s still the realm of science fiction….
CRP: The One Blood Test You Should Beg Your Doctor To Take
CRP is the one blood test you should beg your Doctor to take. Virtually every disease is caused by inflammation. Inflammation manifests in many different ways, from auto-immune disorders to cancer and diabetes, and even weight gain. But how do you know if your body has inflammation? After all, sometimes, inflammation has no symptoms–until a heart attack or stroke strikes.
Thankfully, there’s a simple blood test you can get from your doctor. It’s called the “C-Reactive Protein” (CRP) blood test. Next time you go for your checkup, ask your doctor to test your CRP levels. If you are diagnosed with high levels of CRP, then you can make some lifestyle changes before serious symptoms or disease occurs….
What is C-Reactive Protein?
So what do my Organic Green Drinks and Cleanses have to do with a protein called CRP that’s created by the liver when the body’s inflammatory response kicks in?
They have everything to do with C-Reactive Protein, that’s what. You see, one of the best ways to stay healthy and avoid disease is to have as little CRP as possible. CRP isn’t inherently bad. You actually need some of it to fight infections. But when levels of this protein are high, it’s an indication that there’s too much inflammation in the body. This is why its important to know what can raise your CRP levels, and how to reduce CRP levels.
As I mention above, all disease is triggered by inflammation. Even diseases that are passed down by your ancestors are at greater risk for being expressed if you have more inflammation in your body. In other words, if you eat healthy, just because you may inherit a disease potential does not mean the genes for that disease will express. However, if you eat a diet that’s full of refined carbs like bread and baked goods and lots of added sugar, you’re at more risk for those genetic switches being turned on.
That’s where my Green Drinks, Detox Soups and Vegan Protein Shakes come into play. The antioxidants and other nutrients are a great way how to reduce RP levels, which means your body will have less inflammation.
Whether your goal is to stay healthy and prevent disease or to lose weight (or both), the 7-certified organic green leafy veggies in my Organic Green Drinks can play a big part in preventing inflammation.
But how do you know how much CRP you have?
Take a C-Reactive Protein (CRP) Blood TestÂ
Recently, I wrote about a new health trend you’ll be hearing much more about in the near future: DNA testing for weight loss.
Basically, I said that until the science catches up, getting your DNA tested to find out the best form of exercise and supplements to take is probably a waste of money.
But there is one test I’m all in favor of you getting: the C-Reactive Protein Blood Test, or CRP Blood Test. It’s easy to do and your health insurance plan (if you have one) likely covers it in a normal panel blood test (along with A1C blood sugar and cholesterol markers).
Your body has dozens of inflammatory markers. CRP is the easiest one to test and it seems to provide good insight into your inflammation levels. (Don’t get a test done while your sick, especially if you’re fighting an infection because your body’s CRP levels will be inflated and won’t give an accurate reading of the levels when you’re healthy.)
Why is CRP so important? Because it’s a good predictor of heart attacks and strokes. It can also reveal if you’re at risk for developing diabetes and arthritis. In fact, according to WebMD, a Harvard Women’s Health Study revealed that in healthy postmenopausal women, those with the highest CRP levels were more than four times as likely to have died from heart disease or suffer a non-fatal attack or stroke, compared with those with the lowest levels.
See why CRP is so important?
How to Reduce CRP Levels
Look, I realize that CRP might not be a super sexy health topic. It’s not as celeb-gossip worthy as Intermittent Fasting or Keto. But as a certified nutritional therapist, I feel it’s my duty (and honor) to share with you simple yet important wellness advice. It’s easy to fall prey to food, drinks and other lifestyle choices that can cause serious inflammation in your body.
But it’s just as easy to avoid it.
Start off each morning by lowering your CRP levels with 16 ounces of my Organic Green Drink.
If you have time before you go to work, do a little yoga routine at home or go take a class (or do yoga any other time of day). Think I’m biased because I love yoga myself? Well, I do love yoga. But I bet you didn’t know that yoga is clinically proven to reduce CRP levels. Don’t believe me? Check out this research. And as you might expect, mindfulness, meditation, breathing exercises, and moving meditation exercises such as Tai Chi, can also reduce CRP levels. (So, too, can sex! Again, don’t take my word for it; look at the research.)
A few more simple ways to keep your inflammation level down is by taking a quality fish oil supplement and probiotic and getting 7 or more hours of restful sleep every night. And remember to keep your added sugar intake to a minimum and exercise almost every day.
Eating the right foods makes a difference in your CRP levels. Try healthy wild salmon, real olive oil, cruciferous veggies, and nuts and seeds.
If you’re feeling great and doing most of these things already, then no worries. But if you are concerned about the level of inflammation in your body, it’s really easy to get a CRP blood test (unless you’re like me and deathly afraid of needles; sorry can’t help you with that phobia!
To your health (and low levels of CRP),
Veronica “Chef V” Kress
Chef V’s Yoga for Stress Relief in Tough Times
Tough times now. More than ever I depend on my yoga practice to settle my mind, re-energize, and reduce unhealthy stress.
When it all gets to be just too much, I use these two poses to find a calm, relaxed center – and I try to carry that feeling through the entire day.
TREE POSE (VRKSASANA)
Start by focusing the balance on the left foot. Lifting the right foot to the ankle, calf, above the knee or in lotus position (inside the hip joint), bring your arms to prayer position in front of your heart center. Straighten the back, tuck in the pelvis and breathe.
On an inhale, extend your arms over head into any hand mudra you desire; pinky to thumb, thumb to index finger or thumb to middle finger. Hold here for 5-10 inhale and exhale breaths.
Slowly bring your hands back to prayer in front of your chest and slowly release your right foot down. Refocus your attention to the right foot balance and bring your left leg up to the same place you did on your right.
Rebalance and bring your arms to heart center. Extend your arms overhead to a different hand mudra. Breathe 5-10 breaths and slowly release.
Benefits of tree pose:Â Improves balance and stability in the legs, works and strengthens the core, strengthens the tendons and ligaments in the feet, opens the pelvis and hip bones, also builds self-confidence and self esteem.
FLOOR BOW POSE (DHANURASANA)
Another pose that helps me center is Floor Bow Pose. My ribs open and allows deeper cleansing breath.
Start by laying flat with your stomach on the ground. Bend your knees and reach around grabbing your right ankle with your right hand and left ankle with left hand. Start to kick your feet so your arms are being pulled. You can begin to rock back and forth, breathing deeply. Make sure your knees are as close together as possible, hold and breathe for 5-10 inhale and exhale breaths and slowly release.
Benefits of bow pose: Opens the heart, hips, chest, and abdominal muscles. Improves balance, digestion, fatigue, anxiety, and menstrual discomfort.
However you decide to celebrate St. Patrick’s Day this year, do it with Cheer! Namaste!
Top Five Ways to Use Green Drink – Perfect Morning Detox
Now that your Green Drink has arrived, what do you do with it? Here are the top five ways to use Green Drink.
Should you chug the whole thing in one sitting like you’re at a frat party? Or do you daintily sip it like Mary Poppins drinking a cuppa tea? Whether you chug or sip is totally up to you. More important is learning how to incorporate Green Drink into your everyday routine.
Top 5 ways to use Green Drink #1: Perfect Morning Detox
When you wake up in the morning, it’s the perfect opportunity to gently detox your liver. So here’s how to do it. After you wake up in the morning, drink at least 8 ounces of water. Optional: add a lemon wedge or some lemon juice. (Lemon juice helps assist the detox process.)
But don’t have your Green Drink just yet. Wait for about half an hour. Give your liver some time to do its purification thing. This is the one time of the day when your liver won’t have to process anything you’ve eaten.
OK, now it’s time to have some Green Drink. Drink at least 16-24 oz. in the morning. The 7 certified organic green veggies will quickly fuel your cells with the nutrients they need for energy and metabolism.
If you’re going to eat solid food in the morning, try to wait half an hour after consuming Green Drink. Again, this is the time of day when you want to give your liver the best chance to flush out trapped toxins.
Many people make the mistake of eating in the morning, before drinking water and Green Drink. When you eat food, your liver doesn’t get a chance to rest and detox. In fact, not eating breakfast is another way you can use Green Drink, which leads us to the next way to use it….
Top 5 ways #2: Wait Until You’re Hungry
I actually wait until I FEEL hungry before having my first serving of daily Green Drink. It’s amazing … after two 8-ounce servings, my hunger instantly vanishes. And then, I’ll actually wait a little longer before I eat my first solid meal of the day.
If you want to accelerate your weight loss, do this before every meal. Wait until you’re hungry, then have some Green Drink. If you want to make your Green Drink last longer, you can do 8 oz. in the morning and then 4 oz. before both lunch and dinner.
Top 5 ways #3:Â Drink it All DayÂ
A Green Drink customer owns a yoga studio right down the street from where our East Coast Chef V Cafe is located. (If you’re ever in West Caldwell, NJ, stop by and say hi!). From time to time, random people will come into our cafe and say, “We saw this woman in great shape with your drink. She told us she gets a big jug of Green Drink in the morning and sips on it all day until dinner.”
Now, you don’t have to just eat one meal a day. But if you want to lose some weight quick, say, for a wedding, having Green Drink for breakfast and lunch (or breakfast and dinner) is an awesome way to shed the pounds, fast.
Top 5 ways #4: Intermittent Fasting
You’ve probably heard of intermittent fasting because it’s become very popular. My husband, Brandon, and I have actually been doing intermittent fasting long before it became a health trend. We feel great doing it. It’s not a diet, it’s more of a lifestyle!
In case you’re not familiar with it, here’s the skinny: When you go several hours between dinner and your first meal the following day without eating, your body burns its reserves of fat for energy, instead of sugar. Brandon and I usually fast for 16 hours.
Not only will fasting 16 hours help you get leaner, it offers other health benefits such as improved focus and concentration. Studies suggest it might even lengthen your life. But you don’t have to fast for 16 hours at first.
For the first week, try 12 hours. Push it to 14 hours the following week and then 16 if you’re feeling great. Sixteen hours has shown the most benefit. But even if you just fast for 12-14 hours, you’ll likely experience positive results.Â
The most important thing is when you break your fast, break it with 16-24 oz of Green Drink. My body is so used to fasting that I’m never hungry in the morning. Come to think of it, that’s another way I use Green Drink….
For my complete Green Drink Intermittent Fasting Guide click here
Top 5 ways #5: Make It Into A Smoothie
To make a smoothie: Add ½ cup ice and ½ cup unsweetened almond milk.
For Green Drink smoothie recipe ideas, I’ve included this handy download for you.
Glycemic Index and Glycemic Load: Know the Facts!
Glycemic index and Glycemic load: Know the Facts. Understanding will help you choose the healthiest foods and avoid the traps of false advertising. Chef V explains. Vital information for people with diabetes and those who want to avoid getting it.
image with permission diabetesmealplans.com
Just the facts/bottom line:
Pick foods with a Glycemic index under 60
and a Glycemic Load under 15.
Look for lower numbers.
I feel sorry for carrots. Watermelon, too. You see, these two healthy foods are often vilified by health extremists for supposedly having too much sugar. They argue that carrots and watermelon rank very high on the glycemic index.
Before I come to the defense of carrots and watermelon, let me explain what the glycemic index is….
What is it and can it help manage diabetes
Put simply, the glycemic index is a ranking of foods (and drinks) with carbs. A score of 70 or greater is high. And a score of 56-69 is medium on the glycemic index (GI). A low score is 55 or less. The higher the number, the more quickly the carbs in foods converts into sugar in your blood. Veggies like broccoli have a score of 0. Watermelon ranks 72. And raw carrots is almost at the top of the charts: 93. Considering that a croissant ranks 95, does that mean having a carrot is almost as bad as indulging in a French pastry?
No, it doesn’t. While the GI can be a useful tool for managing diabetes, it does have some shortcomings.
But it has Limitations
The Glycemic Index measures the potential effects of carbs on your blood sugar within a two-hour window after eating. What’s the problem with this? Well, if you have diabetes, eating carb-rich foods can affect your blood sugar levels for up to four hours.
Second, the GI often does not take into account the precise amount of carbs eaten at one time. When the GI was established in the early 1980s, the researchers created it to analyze the effect of carbs on blood sugar (glucose) like a bell curve. In other words, it’s not scientifically very accurate. And not just because it’s only a two-hour window. But also, because it measures the food following a 12-hour fast. Moreover, the amount of carbs that it tests to rank it on the GI scale is approximately 50 grams. Thus, depending on the food, even though it might rank high on the GI, it doesn’t mean it’s going to spike your blood sugar.
A more accurate measure to use is the glycemic load. The glycemic load takes into account how much carbohydrate is eaten in one sitting. That’s the biggest and most important difference between glycemic index and glycemic load.
Glycemic Index and Glycemic Load Values for Selected Foods
| Food | GI (Glucose=100) |
Serving Size | Carbohydrate* per Serving (g) | GL per Serving |
|---|---|---|---|---|
| Russet potato, baked |
111
|
1 medium
|
30
|
33
|
| Potato, white, boiled (average) |
82
|
1 medium
|
30
|
25
|
| Puffed rice cakes |
82
|
3 cakes
|
21
|
17
|
| Cornflakes |
79
|
1 cup
|
26
|
20
|
| Jelly beans |
78
|
1 oz
|
28
|
22
|
| Doughnut |
76
|
1 medium
|
23
|
17
|
| Watermelon |
76
|
1 cup
|
11
|
8
|
| Soda crackers |
74
|
4 crackers
|
17
|
12
|
| Bread, white-wheat flour |
71
|
1 large slice
|
14
|
10
|
| Pancake |
67
|
6″ diameter
|
58
|
39
|
| Rice, white, boiled |
66
|
1 cup
|
53
|
35
|
| Table sugar (sucrose) |
63
|
2 tsp
|
10
|
6
|
| Dates, dried |
62
|
2 oz
|
40
|
25
|
| Spaghetti, white, boiled (20 min) |
58
|
1 cup
|
44
|
25
|
| Honey, pure |
58
|
1 Tbsp
|
17
|
10
|
| Pineapple, raw |
58
|
½ cup
|
19
|
11
|
| Banana, raw |
55
|
1 cup
|
24
|
13
|
| Maple syrup, Canadian |
54
|
1 Tbsp
|
14
|
7
|
| Parsnips, peeled, boiled |
52
|
½ cup
|
10
|
5
|
| Rice, brown, boiled |
50
|
1 cup
|
42
|
20
|
| Spaghetti, white, boiled (average) |
46
|
1 cup
|
44
|
20
|
| Whole-grain pumpernickel bread |
46
|
1 large slice
|
12
|
5
|
| All-Bran™ cereal |
45
|
1 cup
|
21
|
10
|
| Spaghetti, whole-meal, boiled |
32
|
1 cup
|
37
|
14
|
| Orange, raw |
42
|
1 medium
|
11
|
5
|
| Apple, raw |
39
|
1 medium
|
15
|
6
|
| Pear, raw |
38
|
1 medium
|
11
|
4
|
| Skim milk |
33
|
8 fl oz
|
13
|
4
|
| Carrots, boiled |
33
|
½ cup
|
4
|
1
|
| Lentils, dried, boiled |
29
|
1 cup
|
24
|
7
|
| Kidney beans, dried, boiled |
28
|
1 cup
|
29
|
8
|
| Pearled barley, boiled |
28
|
1 cup
|
38
|
11
|
| Cashews |
25
|
1 oz
|
9
|
2
|
| Peanuts |
18
|
1 oz
|
6
|
1
|
|
*Amount of available carbohydrates in a food serving that excludes indigestible carbohydrates, i.e., dietary fiber.
|
||||
Why the glycemic load is more accurate
You can consider the glycemic load as the glycemic index 2.0. And the three tiers of the glycemic load (GL) you should be familiar with are 0-10, which is low; 11-19, medium; and 20 and above which is high.
Unlike the glycemic index, If a certain food ranks high on the glycemic load scale, it’s safe to assume it’s not good for diabetes management. The GL is figured out by taking the amount of grams of carbs in a food and multiplying that by the food’s glycemic index score. Then, you take that number and divide by 100.
But you know what, don’t worry about potentially confusing diet math right now. What’s more important is understanding this biggest difference between glycemic index vs load. And let’s use as an example the one veggie and fruit that often get a bum rap. I’m referring of course to carrots and watermelon.
Remember, watermelon ranks high on the GI at 72. But it’s glycemic load is low, only 7. And carrots, despite having a potentially blood-sugar spiking score in the 90s only has a GL score of 1. Yes, that’s not a typo. In other words, according to the glycemic load score, carrots have little risk of converting into blood sugar.
How can this disparity exist? Isn’t it really confusing if you’re trying to manage your diabetes? The answer to the second question: yes, totally. I feel your pain. When I was studying for my certified nutrition therapy coursework, I was confused by the difference between the glycemic index vs load. But, again, the simple difference between the two is that the glycemic index does not take into account serving sizes. That means if you only eat one large raw carrot, that carrot may have a negligible effect on your blood sugar.
More reasons why the index isn’t the holy grail of diabetes management
The reason why the glycemic load of watermelon and carrots is so low is that both of them contain no fat and protein. Foods that contain fat and protein have a lower glycemic index. Because theoretically, protein and especially dietary fat can reduce the effect of carbs converting into sugar. This is why peanut butter M&Ms have a relatively-low score on the GI: 33. Does that mean you should eat more peanut butter M&Ms and less watermelon and carrots? Of course not. This exemplifies how the glycemic index isn’t always a great tool for managing diabetes.
In addition, the glycemic index as well as the glycemic load do not take into account the cooking methods of a particular food. For example, did you know that al dente pasta has a lower glycemic load than soft, mushy noodles? That’s because your digestive system has to work harder to break down al dente pasta. Also, the indexes don’t account for how ripe or raw a food is. Take bananas, for example. Green-tipped bananas (eaten with nothing else) will cause less of an insulin response than a really ripe banana.
That’s why yet another index, the insulin index, might be an even better determinant of the effect of a food on your blood sugar level. According to the insulin index, pasta really isn’t that bad for you. That’s not to say if you have diabetes and you’re doing your best to reverse it, you should eat it. But one small serving of it, especially if you drizzle it with olive oil and have a lean, small portion of meat on the side, is relatively low on the insulin index. How can this be? Well, it takes longer than white bread and other starchy carbs for pasta to break down into sugar.
Index VS Load: conclusion
As always, the emphasis on eating should focus on foods rich in fiber (which also slows down the conversion of carbs into glucose), especially leafy green and cruciferous veggies (such as those in Certified Organic Green Drinks). And if you’re trying to normalize your blood sugar levels, your meals should satisfy you enough so that you can go several hours in between meals without feeling hungry. That means you need enough dietary fat and protein to balance out the carbs.
And this is a topic for another blog post about diabetes management, but in general, you can safely eat a moderate amount of fruit without worrying about it skyrocketing your blood sugar. Try to eat a handful of nuts along with the fruit. The protein and fat in the nuts will further slow down any potential for the fruit sugar converting to sugar in your blood.
But also keep in mind that if you eat a huge portion of meat, some of that protein can be converted into blood sugar. This is another limitation of the glycemic index. According to the index, meat ranks 0. That’s because meat doesn’t have any carbs.
Another reason the glycemic index isn’t a panacea for weight loss and diabetes management is two completely different foods can rank the same on the GI. But one of those foods can produce an insulin response that skyrockets your blood sugar level whereas the other food can have a much lesser insulin response.
What Makes Chef V’s Soups So Great
Green drinks and blended juices always tend to hog the spotlight when it comes to cleanses. While it is true that they play a starring role, you can’t make it through an extended cleanse on juice alone. Enter our signature healthy detox soups.
Flavors
When it comes to soups, we have a truly fantastic pair ready to serve up with every cleanse package. While you might notice that some of the most important ingredients for healthy detox soups show up in both, we’ve also made sure that each has a special flair all its own.
The Ginger Carrot-Zing Soup more than lives up to its flashy name. As expected, this carrot ginger detox soup starts off with (you guessed it!) ginger and carrot. It then adds some nutritious veggies in yams and onions, and some healthy spices with garlic and turmeric – with a splash of sea salt and filtered water for flavor.
The Sweet Potato Curry Soup is pretty close to the same. It just does a little shuffling on the vegetable front – the carrots and yams are traded for sweet potato and leeks, with a little special curry powder added in for extra deliciousness.
The Super Ingredients
By design, a lot of ingredients are found in both of our healthy detox soups. These detox vegetable soups have been designed specifically for getting the most out of a juice cleanse, and pair perfectly with our other products. Our healthy detox soups will fuel you to roll right through our 21-day cleanse.
Carrots
While carrots being good for your eyesight might be a really interesting myth, they do contain a ton of vitamin A and C. This means that they’re great for your immune system and even better for the health of your hair and skin. In other words, carrot-based soups won’t just make you feel great, they’ll also help you look great too!
Yams
Yams are a real powerhouse of a fruit, which is why we’ve given them a starring role in our carrot ginger detox soup. Being packed full of great vitamins and minerals such as vitamin C, vitamin D5, potassium, and manganese is one thing. But they’re also great for digestive health due to the particular starches found within them – perfect for a detox cleanse.
Sweet Potato
Just like yams (which they are often confused with), sweet potatoes are crazy good for your digestion, and so crazy good to include in your healthy detox soups. Their heavy doses of vitamin C and choline help boost your immune system and reduce inflammation, keeping you at your healthiest throughout your cleansing period.
Leeks
Leeks are first cousins with onions and garlic. This family of vegetables is known to regulate cholesterol and improve heart health – perfect for someone trying to cut back on dangerous cholesterol levels with a cleanse.
Onions
Aromatic onions should be the base of all great soups. Onions contain quercetin, an antibacterial that perfectly complements a detox juice cleanse.
Garlic
Like onions, garlic wards off bad bacterias, toxins, and vampires the common cold.
Ginger
It wouldn’t be our famous carrot ginger detox soup without the ginger. And it wouldn’t be nearly as good for you either. A good cleanse means a healthy digestive system, and there are few things better for a digestive system than ginger. Ginger is packed with digestive boosting and anti-inflammatory properties.
Turmeric
Last but far from least, turmeric is known to aid in digestion, as well as improve heart and liver health. In fact, it’s often noted as one of the world’s new superfoods.
Try our 21-Day Detox
If you’re looking to lose weight and develop healthy lifelong eating habits, try our 21-day detox.
On this easy-to-follow cleanse you can lose between 30–40 pounds, all while removing harmful toxins from your body and refocusing yourself on a healthier you.