Hi Three to Five Tribe! Maintaining balanced blood sugar is important to me, which is why I make it a point to enjoy meals that will not spike my blood sugar levels. One of my favorite meals that can help balance blood sugar is wild caught salmon with roasted Brussel sprouts and sweet potatoes. It’s absolutely delicious, but I recently read some research that is having me seriously reconsider my cooking method.
Reconsider Your Cooking Method
The glycemic index (GI) ranks foods on a scale of (0-100) based on how much foods affect blood sugar levels. Higher numbers indicate foods will have a larger impact on blood sugar levels. Though this is incredibly important for people with Type 2 diabetes, it’s also important for individuals like me who are looking to maintain balanced hormones.
As I have said many times before, everybody and every body is different, so everyone’s digestive system will process foods differently and thereby how quickly foods are absorbed and broken down within the body. Although some foods may naturally have a low GI rating, the way in which you prepare them can have a major impact on their GI and ultimately the effect that food has on your blood sugar levels.
For example, I was under the impression I was eating a blood sugar balancing meal when I enjoyed my wild caught salmon with roasted Brussel sprouts and sweet potatoes. Sweet potatoes after all are a low glycemic food with a rating of 44, but after baking for 45 minutes or more, the exact same sweet potato sky rockets to a GI of 94, essentially turning it into candy. Yikes!
The resistance starches naturally found in sweet potatoes help your body slowly absorb the natural sugars in the sweet potato, but when baking (or in my case roasting), you are ultimately destroying the resistant starch, which is why your body quickly absorbs the natural sugars causing a blood sugar spike. Oh and if you are wondering, the best way to enjoy a sweet potato with a low GI intact, it’s boiling. It sounds super boring, but boiling is actually the preferred method of cooking for most foods in order to preserve their GI.
If you are interested in checking out the GI of see of your favorite foods, check out this resource. Heads up though, it’s a little intense!
People vary significantly in their response to food and in real life, we rarely consume foods one at a time. We usually enjoy beverages and other foods together and when combined, they can affect the glucose response in the body differently, but it doesn’t hurt to have a general idea of the GI of your most frequently consumed foods so you know the best way to cook them.
Enjoying BOILED sweet potatoes three to five bites at a time,