Bagels, white bread, rice, pasta and sweets are sending us on a blood glucose roller coaster. When we eat these foods, our blood sugar spikes sky high. As a result our pancreas secretes tons of insulin which subsequently crashes blood sugar back down. These crashes make us tired, hungry and ironically, give us cravings for more sweets and carbohydrates.
Whole grains and specifically insoluble fiber (wheat bran, soy fiber, millet, beans, nuts) are the keys to keeping your energy steady and controlling cravings though the day.
Take these steps to steady your energy:
- Count your fiber for a day. You should get 25-30 grams dietary fiber each day. Make sure it is distributed through the day as opposed to just eating 1 bowl of Fiber One™ Cereal.
- Eat raw fruits and nuts for snacks (e.g., an apple and 15 raw almonds; half cup blueberries + oz walnuts).
- Slow-cook onions, bell pepper and black beans in a crock pot with Goya™ seasoning and serve with brown rice. Or get a naked burrito from Chipotle or Qdoba; go light on rice and cheese, but load it up with lettuce and salsa.
- Chose whole-wheat bread with 3-5g fiber/slice. Eat a sandwich each day:
1. Roasted turkey with sprouts, tomato and avocado.
2. Tuna salad with low-fat mayo, baby spinach and red onion.
3. Peanut butter and jelly.
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