The Glycemic Index Diet for Dummies (14 page)
Controlling food cravings
Food cravings occur for many reasons, both physiological and psychological, but one core cause of food cravings is erratic blood glucose levels. When your body's blood glucose levels go through high spikes throughout the day, you can wind up feeling hungry — hence the unwanted yet nagging food craving.
Imagine facing a busy day at work and getting the kids off to various appointments. You don't have time for more than a couple handfuls of pretzels as you race from work to pick up your kids. Even if this was an adequate snack calorie-wise, you'd likely feel starving in an hour or so. Why? Because pretzels are a high-glycemic snack that sends your blood glucose levels spiking only to drop off quickly shortly afterward.
Often food cravings go hand in hand with low blood glucose levels. Rather than wanting a healthy snack, you may be craving something sweet or starchy as your body tries to compensate for its low blood glucose. This cycle occurs daily for many people, and it's not just limited to snack time. Breakfasts, lunches, and dinners that are overloaded with high-glycemic foods can also send your blood glucose levels sky-high.
To keep your food cravings under control, follow these two simple steps:
Choose low-glycemic foods for your meals and snacks. (Refer to Appendix A to determine which foods are low-glycemic.)
Match these foods with protein and fat sources.
In the earlier pretzel example, a better snack choice would've been an apple with an ounce of nuts. The apple is a lower-glycemic choice that creates a slower blood glucose response in the body. Balancing protein and fat with the nuts helps you feel fuller for longer so you don't need to raid the refrigerator for high-sugar snack foods when you get home. (See the later "Eating More of the Right Foods to Lose More Weight" section for more on the weight-loss benefits of a little protein and fat.)
For ideas on finding balance in your meals and snacks, flip to Chapter 9.
What about supplements or blood glucose control?
Many supplements that tout better blood glucose control are currently on the market, but do they really work? That's the question. This sidebar presents a quick summary of some popular supplements so you can make the best decision about whether they're right for you.
Remember:
Even a "natural" supplement can interfere with some health conditions and medications, so talk with your doctor before trying any of the following supplements:
is an antioxidant that protects against cell damage. It's found in foods such as broccoli, spinach, and liver. ALA has been researched for its effect on insulin sensitivity and blood glucose metabolism. Some studies show benefits, but more research is needed to confirm these findings.
is an essential trace mineral that the body needs to function properly. It's found in meats, whole-grain products, fruits, vegetables, and some spices. Chromium supplementation has been studied for its effect on blood glucose control. Although it's a fairly popular supplement, the research findings have been mixed, and some studies have been poorly designed. More high-quality research is needed to fully understand chromium's effect on blood glucose control.
Warning:
Chromium in high doses can lead to kidney problems. Be sure to talk to your doctor before taking these supplements to guarantee you're taking the proper dosage.
are fatty acids that come from fish, canola oil, and walnuts. So far little evidence shows that omega-3s have an effect on blood glucose, but there
is
significant research on omega-3s' effect on heart health and depression. Consuming fish two to three times a week will give you an adequate supply of omega-3s, but low- to medium-dose supplementation is also a safe choice. Just be sure your fish oil supplements have good quality control so they aren't contaminated with mercury or PCBs.
Warning:
Fish oil can be a blood thinner, so talk to your doctor if you're taking medication that may interact with it.
is a commonly used spice. The active ingredient, hydroxychalcone, may enhance the effect of insulin, helping to promote blood glucose uptake into cells and tissues. Although some studies show that cinnamon has a positive effect on blood glucose control, others show no significant differences. This is yet another supplement that needs further testing. Cooking with cinnamon or drinking cinnamon tea is completely safe and a good way to test this spice's effects out on yourself. But be careful when using cinnamon supplements because many may not be the right type of cinnamon and some may interact with certain medications.
Suppressing Your Appetite Naturally