Control Your Insulin Levels

A great tool for weight loss is to learn how to control your insulin levels. Insulin lowers blood sugar by helping move sugar from your bloodstream into your cells. One great way to control your insulin levels is to eat foods which are low on the glycemic index. The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes. One of the best ways to lower the overall level of the glycemic index in your meals is to include a lean protein source, healthy mono-unsaturated fat (olive oil) and a fibrous vegetable source along with the starchy food. A great sample meal including all these aspects would include 8 ounces of chicken breast, 1 plain sweet potato and 2 cups of steamed broccoli with 2 teaspoons of extra virgin olive oil. The lean protein (chicken) and fat (olive oil), will generally reduce the over glycemic index of the meal.