9 Foods To Stop Eating Immediately

unhealthy-foods

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Written by: Anthony Cocco

Here we go again, another article telling you what NOT to eat. Before you jump to any conclusions, just hear me out.

With diabetes destroying families and more Americans becoming “pre-diabetic” each day, understanding the Glycemic Index (GI) and its impact on your blood sugar can help you make more educated choices in regards to what you eat.  

Think about the statistics: 29 million people have diabetes, 86 million are pre-diabetic and it is costing us $245 billion. People with diabetes can experience blindness, kidney failure, heart disease, stroke and loss of feet, toes, or legs.

infographic-diabetes

The Glycemic Index is a rating scale that ranks foods from 1 to 100+ (1 being the lowest and 100+ having the greatest negative impact to your blood sugar and insulin levels).  

9 high GI foods to avoid:

  • Baked russet potatoes (111 GI)
  • Fruit Roll-ups (99 GI)
  • Baguette, white (95 GI)
  • Cornflakes (93 GI)
  • White rice (89 GI)
  • Instant oatmeal (83 GI)
  • Oven-baked pretzels (83 GI)
  • Rice cakes (82 GI)
  • Vanilla wafers (77 GI)

Other notable items:

  1. Pizza (80 GI)
  2. Gatorade (78 GI)
  3. Graham crackers (74 GI)
  4. Special K (69 GI)
  5. Kraft Macaroni and Cheese (64 GI)

How many of these foods do you see that are marketed as being “healthy?” How many of these items do you see targeted directly towards children?

The CDC mentions that you eat more breakfast cereals made with whole grains and oatmeal and consume frozen, canned and 100% fruit juices most of the time. Yes, there is some logic to their statements, however, there are ingredients in these common foods that are not natural and can harm you. Find out more HERE.

Many “whole grain” options are consistently being stripped of their nutritional value, because of the processing they undergo to create the final product. All of the good bran, fiber and key nutrients are usually stripped away, leaving you with a hollow substance. Are grains killing you slowly?

When I look back on my own health journey, I noticed that I would get an immediate high after eating each of those foods on that list, but soon after came the crash. I would often feel bloated, sluggish and hungry for more (especially coffee!). I never felt fully satisfied.

Experiment and be aware of how your energy levels fluctuate depending on the foods you eat. Once you find the right balance, you will know.

5 foods to add if you have a sweet tooth:

1. Sweet potatoes (54 GI) are not just any ordinary potatoes! They taste like dessert and have surprising health benefits. They are loaded with antioxidants and anti-inflammatory nutrients, have the potential to improve blood sugar regulation and are packed with vitamin A, vitamin C, manganese and copper.

Try baking sweet potatoes at 350 degrees for 45 minutes with coconut oil and cinnamon for a delicious snack or side dish.

2. Dates (42 GI) are a bit wrinkly and odd looking, but don’t be weirded out – they are a sweet treat and health powerhouses. They are known by health officials to provide relief from intestinal disorders, constipation, diarrhea, heart problems, sexual dysfunction and even allergies.

They also contain good amounts of calcium, dietary fiber, sulfur, iron, potassium, copper and magnesium.

Dates can be eaten raw (make sure to take out the pit!) or can be put into a smoothie to add sweetness.

3. Oranges (40 GI) are one of the most popular fruits in the whole world that always makes my eyes pop open. Did you know that one medium orange has 93% of your daily value vitamin C?

An orange has phytonutrients, antioxidant protection and immune support and, in addition, contains fiber, folate, vitamin B1 and calcium.
I usually like my oranges freshly peeled or juiced.  

4. Apples (40 GI) have antioxidants and phytonutrients that help reduce the risk of developing cancer, hypertension and heart disease. Apples also contain a potent antioxidant called quercetin, which reduces the cellular death of neurons.

Apples have also proven that they can also reduce the risk of diabetes, according to a study involving 187,382 people.

Try eating some organic apple slices with almond butter – one of my favorites!

5. Carrots (35 GI) – any food that reduces the signs of premature aging is a rockstar in my book! They also have the ability to boost the immune system, detoxify the body and improve digestion.

They are known to regulate blood sugar, due to the presence of carotenoids, in addition to regulating both insulin and glucose – proving to be a healthy choice for potential diabetic patients.

You can try eating them raw, juiced, or as a paleo-inspired carrot cake.   

For more information on the Glycemic Index, check out the University of Sydney GI website (additional source: Harvard University).

Let me know what foods work best for you. Share, comment and include a few recipes to help.

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Anthony Cocco

Anthony Cocco

Certified Health Coach and Leadership Coach at Properly Defined
For almost two decades, Anthony suffered from a never-ending migraine. In October 2010, it was suggested by his neurologist to receive multiple Botox injections in his head and he immediately decided to take his health into his own hands. After months of trial and error he became migraine free on May 13, 2011, by implementing a holistic lifestyle. He has since dedicated his life’s work to creating programs that will work alongside healthcare professionals, focused on the holistic alternatives that are consistently overlooked.

Anthony is a Certified Health Coach, Leadership Coach, and former migraine sufferer. His passion can be found in helping individuals understand their unique body and become best prepared to overcome migraines and headaches.
Anthony Cocco
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