As such, I've been finding tips and ideas that I find interesting and helpful that I wanted to share...
Acetic Acid and Blood Glucose (sugar)
Acetic acid, the compound that gives pickles and vinegar "tang" acts as an anchor to keep blood glucose from rising too high. In fact, in a study published in the Journal of the American Diabetic Association, people who ate a buttered bagel and orange juice - a breakfast that packs a glycemic punch - saw their blood glucose shoot up in the next hour. But when participants also drank about 1 Tbsp of apple cider vinegar, their blood glucose levels after the meal were 50% lower. A similar cut in glucose happened after a chicken and rice meal.
Scientists aren't completely certain why this is, but they do know vinegar interferes with the enzymes that break apart the chemical bonds in starches and the kinds of sugars found in white sugar and milk. This means it takes your body longer to break down those foods into blood glucose.
It also means the old wive's tale of taking a tbsp of apple cider vinegar with meals to aid weight loss has validity.
Cut calories, eat smaller portions, eat more complex carbs, eat more fruits and vegetables, have protein with every meal, favour good fats, exercise, and your new "silver bullet to weight loss" add acidic foods to your meals!
Here are some other ways to add acids to your meals...
- Use mustard instead of mayonnaise or alongside lower fat mayo on sandwiches (I love dijon) It also makes a nice coating or marinade for chicken and fish.
- Eat pickles with your meals.
- Squeeze lemon juice over fish, seafood, vegetables - even soups and stews because it helps to liven up flavours.
- Squeeze lime juice over avocados, fish, turkey, lean pork and beef, melon, and even sweet potatoes.
- Eat more citrus fruit - including grapefruit - perhaps acids are the reasons behind the popular grapefruit diet of the 70's.
- Cook with wine.
- Add salsa to recipes.
- Drinking wine (one glass a day for women, 2 for men) can help keep blood insulin levels low, and is linked with a lowered risk of developing diabetes and a lowered risk of heart disease and stroke.
Place 12-24 turkey sausages on a baking rack. Prick each with a fork and bake in a 350 oven for one hour. Cool, cut into bite sized pieces, and store in freezer bags in your freezer to use as a low fat, high protein alternative to pork sausage in breakfasts.
- 4 whole wheat English Muffins, toasted
- 1/2 red pepper, diced small
- 1/4 white onion, diced small
- 1/2 cup cooked turkey sausage cut into small pieces
- 2 eggs (preferably free range, omega 3)
- hot sauce
- salsa (good acid for lower blood glucose)
- low fat mayo
- tomato slices
- baby spinach leaves
- PAM cooking spray
- Toast English muffins, spread one side with 1/2 tsp low fat mayo, the other side with a Tbsp salsa
- Saute vegetables over medium heat in non-stick pan sprayed with PAM until soft.
- Whisk eggs together, add a few shakes of hot sauce.
- Pour eggs into pan, sprinkle sausage over top and cook omelet style, flipping once, or scrambling.
- Divide into four and place on prepared muffins. Top with tomato, spinach, and a little black pepper.
Talk about a powerful way to start the day!!
Until tomorrow, SMOOCHES everyone!