If you really have to buy something processed part 2

Have you checked out www.thedanielplan.com yet!?  1 Corinthians 6:12-13

“What you think you own is really on loan and that includes your body…..God is the owner and you’re just the manager. God expects you to take care of your body.”  -Pastor Rick Warren 


Understand the Nutrition Label: Think Low GL (glycemic load) and High PI (phytonutrient index)

Glycemic Load or GL is a measure of how quickly a food enters your blood stream and low GL means better health

Phytonutrient index or PI means the amount of colorful plant pigments and compounds in food that help prevent disease and promote health

Look at the serving size and determine if this is your “typical” portion as labels can be deceiving. For example, a cereal may state 3/4 cup serving when your typical portion is 1 1/2 cups. Or worse, it may say 2 servings, when typically people consume the whole amount in the container or bottle. Have you ever known 4 people to share one pint of Hagen Daaz ice cream?

Are the calories high GL or low GL? Remember, the total amount of carbohydrates is less important than where they come from. If they are found in foods with a low GL and high PI they will have a very different affect on your appetite and weight than foods that are quickly absorbed and have few nutrients and fiber.

Start with fiber. It is one of the main factors that determine the all-important glycemic load; fiber can give you a clue about the PI. Many packaged foods have no fiber. If convenience items such as soups, entrees, or snacks are missing this key fiber factor, leave them on the shelf.

Total carbohydrates. Remember that it’s the type of carbohydrates that matters most. If they are from whole, plant foods containing plenty of fiber or have a low GL, their effect is very different from fiberless foods. The same amount of carbohydrates from a can of beans or from a can of Coke affects the body in very different ways.

Where are the good fats? Monounsaturated and omega 3 polyunsaturated fats should dominate this category, with minimal amounts of saturated fat and zero trans fats (present on foods labels from 2006 on). Beware that small amounts of trans fat are STILL permitted in the food as long as it is less then 0.5 grams per serving. But if you eat that food frequently or more than one serving (which is usually the case), you may get a load of trans fats. Therefore look carefully at the label even if it says “zero trans fats” and look for the word hydrogenated or partially hydrogenated. If you see those words put it back on the shelf. Unfortunately the omega 3 fats are rarely listed on the label. They are part of the polyunsaturated fat family. But they come from the good side of the family. Other processed and refined oils that are less than healthful also show up in this section of the label including corn oil and safflower oil.

 Until next time…
Look good, feel good, do good
Sara B.

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