The glycemic index, or GI, ranks food and drinks on a scale of one to 100 depending on how quickly and steeply your blood sugar rises after you consume them.

The benchmark is glucose at 100.  Technically, a GI between 1 and 55 is considered low while 56 to 69 is medium and anything 70 or above is high. The goal is to consume mostly foods low on the GI.

To keep things simple, because this can get a bit complex with all of the nuances, I’ve listed below common foods under which category they belong (low, moderate, and high).

You’ll want to ground your diet in low-GI items with medium GI foods in moderation! Ideally, you will work to limit high-GI foods as much as possible.

So, here we go! Healthy skin starts from within and this is a great guide, guys!

LOW GI FOODS   

100% whole grain bread

whole wheat tortilla

wild rice

quinoa

lentils

beans (kidney, garbanzo, pinto, and black)

fiber-rich fruits and vegetables (green beans, apples, grapefruit, asparagus, broccoli, berries)

nuts and peanuts

cereals made with 100 percent bran

unsweetened almond milk

full-fat plain Greek-style yogurt

tomato juice

 

MEDIUM GI FOODS

whole wheat pastas and some breads

traditional oatmeal

barley and bulgur

brown rice

sweet potato

sweet corn

graham crackers

OJ and other fruit juices without extra sugar

 

HIGH GI FOODS

white bread

white rice

white pasta

macaroni and cheese

pizza

couscous

bagel (white, plain)

baguette (white, plain)

low-fiber cereals (high in added sugar)

high-sugar beverages (sweetened tea and fruit juices, soda pop)

sweetened yogurt

rice milk

rice crackers

rice cakes

water crackers

pretzels

French fries and baked potatoes

raisins

**NOTE:

The GI is not perfect because some foods that appear high on the GI actually do not contain enough carbohydrates per serving to raise blood sugar significantly. Watermelon, for example, is one such food. (Foods that contain no carbohydrates, such as meats and oils, have a GI of zero. Similarly, coffee, tea, and wine have a GI of zero.) Also keep in mind that we rarely eat foods in isolation. They are combined with other foods during a meal, which also changes the chemistry of the food and how the body metabolizes it. Note, too, that your body’s response to foods is unique. The GI should be referenced for general guidance—not as a hard and fast rule.

Dr. Whitney

 

Many of my patients ski and snowboard through early March, and they’re always asking me how to take care of their skin when they hit the slopes.

Here are my top 3 tips for your next ski outing:

TIP #1: Make sure your goggles have UV protection. Polarized lenses cut down on glare, but have nothing to do with filtering harmful UV rays before they reach the delicate tissue around your eyes. Make sure your goggles are both polarized and that they filter UV rays. If they are not, then make sure to apply sunscreen underneath the goggles on both the upper and lower lids.

TIP #2: Apply sunscreen to your lower face. When you’re on the slopes the sun is not just hitting you from above, but also reflecting off the snow. All that scatter can actually magnify the effects of the sun’s rays on the little bit of skin that remains exposed, which is usually your lower face and lips.  If you pull up your neck gator and cover your lower face, great. But sometimes those gators fall down, so to be safe, make sure to apply both an SPF of 50 + to your lower face AND a lip balm with an SPF.

TIP #3: Stay hydrated. The high altitudes plus the dry air and whipping winds can really challenge your skin’s ability to trap moisture. Make sure to hydrate more than usual. Although water should be your primary source of hydration, I like to make sure I’m also getting electrolytes and antioxidant properties at least once during each ski day. My go to is HALO Sport because it’s formulated with antioxidant vitamins A, C and E as well as Amla Berry which is a superfood known for its potent antioxidant properties. I also am not an advocate of artificial sweetener (or drinks loaded with regular sugar) for our skin health and overall health, so I love that I now have a sport drink option that includes only 2g of naturally sourced sugar, and the entire bottle is only 10 calories.

So, enjoy your winter sports and take great care of your skin so that when spring and summer roll around, you are loving the way your skin looks too!

Dr. Whitney

 

@DrWhitneyBowe

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This site offers health, wellness, fitness and nutritional information for educational purposes only. The information on this website is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

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