Trivita Health Review

Prepare yourself for an active and fun spring!

Are you longing to take a walk through a park or to bicycle along a tree-lined path? As the weather brightens, we're reminded that spring is just around the corner and it's time for some warm-weather fun!

After a long winter lay-off, how can you prepare for spring-time activities? One way is to make sure your diet is packed with natural and healthy carbohydrates.

Choose carbohydrates wisely

Carbohydrates are converted into sugars when they're digested, raising our blood sugar and giving us a ready form of energy. There are a wide variety of foods that have natural carbohydrates - but which ones are best for you and your energy level?

Oatmeal, black beans, fresh apples, and doughnuts are examples of foods that have carbohydrates. But there is a difference - the doughnut is not a healthy food source and it doesn't work as efficiently as the others in creating energy.

Sugary foods make your blood sugar rise and fall so quickly that your energy level falls lower than before you've eaten. These types of foods are high on the Glycemic
Index (GI) and won't sustain lasting energy.

The Glycemic Index (GI) measures how quickly a food raises your blood sugar. Healthy food choices have a low GI, (55 or less) raising your blood sugar gradually to give you the lasting energy you need for an active and fun spring.

An average doughnut has a GI of 76, which is high; while a medium apple is 38 and a serving of black beans is 30. If you want to create natural energy that lasts a long time, choose the apple instead of a doughnut for your mid-morning snack. Plus, you'll benefit from the antioxidants in a fresh apple.

Here are some suggestions for foods that help you get and keep healthy, lasting energy for spring activities:

Whole Grains
The edible grains are wheat, rice, corn, barley, oats, and rye. A whole grain has an outer layer of bran, a carbohydrate-rich middle layer, and an inner germ layer. Refining grains removes the fiber-rich layer of the grain, making it less nutritious and giving it a higher GI reading. White bread makes your blood sugar rise faster than whole grain bread.

According to the Oregon State University's Linus Pauling Institute, diets that include whole grains are linked with reduced risks of cardiovascular disease and Type II Diabetes.

Whole grains land in the middle of the glycemic index, (56 - 70). Limit them to three or four servings per day.

One serving of whole grain:

Slice of whole grain bread
½ whole grain English muffin or bagel
½ cup of oatmeal, brown rice, or cooked whole wheat pasta
One ounce whole grain breakfast cereal
5 - 6 whole grain crackers.

Legumes
Legumes are plants with seeds that grow into pods. Edible legumes include beans, lentils, peanuts, and peas.

They are a great source of low fat carbohydrates, as long as they are prepared without animal fats. Legumes are also cholesterol-free, fiber rich, and a good source of plant protein.

The American Heart Association says that legumes are a heart-healthy food. They should be included in your balanced diet at least three times weekly.

Healthy Legumes with low GIs:

Black beans
Butter beans
Garbanzo beans
Kidney beans
Lentils
Peas
Pinto beans

Eat foods with low GI (Glycemic Index) readings to help you maintain a healthy weight and activity level this spring!

Vegetables
Vegetables are a wonderful source of vitamins, minerals, and dietary fiber. It's surprising to find that many are also a healthy source of carbohydrates.

Starchy and sweet vegetables have a higher GI. Beets have a GI of 65 and are better in regulating energy than a baked, red potato (GI = 93) or a serving of French fries (75).

Parsnips have a high GI, 97; yams are much lower at 57. Limit your consumption of parsnips in favor of yams, beets, or carrots (47) if you want lasting energy.

Nutritionists advise eating 4 - 7 servings of vegetables a day.

Fruits
Antioxidant-rich fruits have been used by athletes to provide quick energy. Many tennis players and marathoners will eat a banana (GI = 56) to fuel athletic performance.

Apples, peaches, grapes, oranges, grapefruit, and plums have low GIs and are great additions to your diet. In the medium range, you'll find cantaloupes, apricots, pineapple, watermelon, and bananas.

Dates and raisins have high GIs, as well as any dried fruit. If you're interested in balancing your blood sugar, avoid dried fruits.

For a balanced diet, experts suggest 2 - 5 servings of fruits daily.

Enjoy an active spring!
In recent years, carbohydrates were considered villains. They were accused of causing weight gain and belly fat. Fast-burning, high GI carbohydrates are major contributors to obesity. Avoid these foods to help reduce excess weight.

Slow-burning, low GI carbohydrates contribute to our wellness by generating balanced and lasting energy levels. Eat foods with low GI readings to help you maintain a healthy weight and activity level this spring!