Low Glycemic Eating | Living Healthy Chicago

(upbeat music) – Hey guys, it’s Jackie and
in today’s Healthy Eats, we’re talking about something that’s certainly familiar
to those with diabetes. Low glycemic foods. But did you know that even
if you don’t have diabetes, it’s still important
to be mindful of this glycemic index and I am here with
Balanced Babe Sarah Baker. – Hello. – And Sarah, to start out, let’s just talk about what
exactly the glycemic index is. – So the glycemic index
basically ranks food based on how quickly the
carbohydrate levels of foods are absorbed into your
system to form glucose. So kind of in laymen’s terms,
how quickly food is digested and spike your
blood sugar levels. – And if you continue
to be mindful of this and eat this way, what are some of the
long-term benefits you’ll see? – So many benefits. The number one benefit I think
is amazing is it helps you maintain your energy
levels throughout the day because if you’re not
spiking your blood sugar, you’re not experiencing that
crash or the three p.m. slump a lot of people experience
and also if you eat a lot of high glycemic foods and
you’re constantly raising your blood sugar, you
can develop what’s called insulin resistance which can
create type two diabetes, obesity and other health
complications down the road. Limit the foods that digest
into your system very quickly and release a lot of
glucose right away and focus on food that
are a little bit lower on the spectrum. – Let’s talk through
what some of these are. – Yeah so foods that
are low to zero, the zero glycemic
index foods are foods that have zero carbs in them. So your healthy fats from
your oils like olive oils, your nuts, your meat, your fish. Medium to low glycemic
index is going to be your beans, your sweet
potato, vegetables and fruits. It’s a little interesting
because some fruits are higher on the glycemic
index than others. Higher scale is
all of your refined and your processed carbs. So your cereals, your
chips, your sweets, your baked goods,
all of those goodies. – [Jackie] Sarah
showed me how to put low glycemic eating into
practice with a fun recipe. (playful music) – So to make this low glycemic, instead of using
lasagna pasta noodles, you are using veggies instead.
– Okay. – So for this, we’re
using eggplants. You can also use
zucchini if you’d like. Essentially you just want
to make very thin slices of your eggplants and
you just layer them in. – [Jackie] For the next layer, we cooked up onions,
lean ground beef, spices, tomato and tomato paste. – And then we’ll add
a layer of our cheese. Repeat this process until
your pan is all filled up with your lasagna. (soft music) – All right so we
have the final product and I think the big takeaway
here is that everything in this dish is low
on the glycemic index and that’s really
important for all of us, whether we have diabetes or not. – Yes it helps to keep
your energy levels up, your metabolism revved up and your hunger cues low which is all around
healthy for you. – Yes. Thank you so much, Sarah.
– Of course. – And for Sarah’s recipe
and more healthy tips, head to our website


  1. Say 2 items have 35 GI low but you eat both does that mean your meal is HIgh GI?

  2. you are talking about low glycemic foods, and the first the first thing you are cooking with is meat?! Meat is the leading cause of diabetes not sugar. please research this and correct you content. I have a family member who watched your video and asked me a question. so please. Thank you.

  3. This is good food apple shaped ppl are supposed to eat. I'm gonna try it.

  4. Excuse me how did you pronounce lasagna? LMAO “la-zana” 😂🤣

  5. This helped me a lot

  6. this was very useful, and you girls are very pretty

  7. Notice they didn't eat it.

  8. Thanks for the video, may I suggest that the music is turned down or off please.

  9. just google glycemic load chart google images …

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