| So how can someone swap out ingredients in a | | | | may spike and crash blood sugar levels too |
| recipe to help lessen blood sugar impact for those | | | | radically. Which stinks because they make for |
| of us with hypoglycemia, diabetes, and/or insulin | | | | good gluten-free pasta and cookies! Boo hoo. |
| resistance? There are ways, trust me! Life | | | | 4. You might be thinking, what about agave? It's |
| without goodies is no life at all, right? | | | | being touted as a super sweetener that is low |
| First, why is it so important to eat foods with | | | | glycemic and perfect for people with blood sugar |
| minimal impact on the blood sugar even if you're | | | | issues. Agave can cause big problems like severe |
| not diabetic, hypoglycemic, or insulin resistant? | | | | swings from the 200's down to 60's. Because |
| Because severe blood sugar swings contribute to | | | | agave is pure fructose, it is not a friend to our |
| adrenal fatigue, one of the major underlying | | | | insulin receptors or liver. If the key words "agave |
| causes of panic attacks, anxiety, depression, and | | | | dangers" are searched on the web, much |
| other stuff like that. Also, it just plain makes you | | | | interesting mind fodder can be found. It does |
| fat! | | | | taste wonderful and if used, do so sparingly. |
| 1. To reduce sugar in a recipe, take the amount | | | | 5. Maple syrup and honey? Maple syrup is |
| called for and half it. Then add in stevia to kick it | | | | relatively low on the glycemic index (low 50's). It |
| up to the sweetness level you want. 1 cup of | | | | can be used in recipes in place of sugar, the only |
| sugar = 1 teaspoon of stevia. 1 tablespoon of | | | | problem is it's strong and distinctive taste! Honey |
| sugar = 1/4 teaspoon of stevia. 1 teaspoon of | | | | is over 80 in the glycemic - it's not too far behind |
| sugar = a pinch or 1/16 teaspoon of stevia. A little | | | | sugar. Lesser amounts can be used instead of |
| goes a long way with this stuff! Too much stevia | | | | sugar because it's sweeter. But, the best honey is |
| will give a funky aftertaste. For example, if a | | | | raw and if it's heated the health giving enzymes |
| recipe calls for 1 cup of sugar. Use 1/2 cup of | | | | are killed. |
| sugar and supplement with 1/2 teaspoon of | | | | 6. There are other sugars that can be |
| stevia. | | | | experimented with. An example is yacon syrup. |
| 2. Use coconut, nut, or bean flour. When baking, | | | | It's very glow glycemic but it tastes like minerals! |
| find specifically designed recipes that call for | | | | It compares to molasses. If anyone has used this, |
| almond flour and coconut flour. You cannot use a | | | | it would be great to hear from you! Other sugars |
| traditional recipe and swap out for these. Because | | | | you can research are xylitol, sucanat, brown rice |
| they do not contain gluten and are very fibrous - | | | | syrup, date sugar, chicory sugar, and palm sugar. |
| special accomodations need to be made. Because | | | | That will keep you busy for a while! |
| of food allergy awareness, there have been | | | | Experiment and have fun with these suggestions. |
| many books written on these flours that are | | | | Remember, everything in moderation. Not only will |
| excellent. | | | | you help anxiety, diabetes, hypoglycemia, and |
| 3. Be very cautious of rice, soy, corn, or potato | | | | insulin resistance - you'll just plain feel better when |
| flours. Soy is a controversial ingredient. Many | | | | your blood sugar is balanced. Plus if you need to, |
| health professionals feel it is extremely stressful | | | | you might be able to cinch in your belt a few |
| on the endocrine system. Rice, corn, and potato | | | | notches! |
| flours are very high glycemic. For many people, it | | | | |