• What is the glycemic index? The glycemic index is a listing of foods in the order those foods cause surges in insulin. Individuals are given equal amounts, usually half-cup portions, of a food. Their blood sugar is measured before and after. Then, an average is taken to determine the glycemic index of that food. The higher the number, the more the food causes surges of insulin in the blood stream. Low carb dieters try to stay on the lower half of the glycemic index. It can be confusing because there are two standards for the glycemic index: one using white bread as 100 and the other using glucose as 100. To see our glycemic index, click here: ShakeOffTheSugar.com. This index uses glucose as the benchmark of 100.

• How much fruit can I eat on a low carb diet?

  During the first two weeks of starting a low carb diet, it is best to eliminate all fruit, as well as all grains and starches. Then, gradually add fresh low glycemic fruits like apples, pears, apricots or peaches in small amounts. See what works for you. If adding the fruit triggers your carb cravings, then you may need to leave fruits alone and focus on vegetables (not starches) and protein. Later, you can try adding fruits again.
  
  

• Why is fiber important?

  When you see a total carb count in a recipe, that includes the fiber count. However, when you are calculating the actual number of carbohydrates your body uses, the fiber should be subtracted out. The higher the fiber count, the better. Fiber does not cause insulin surges. Not only that, but fiber helps to slow the absorption of carbohydrates and is important in the health of your colon.

• How often should I eat?

  If at all possible, never skip a meal and do have a small low glycemic snack at least twice a day. Going hungry will only make you want to wolf down large amounts of food later. Eating small amounts of food during the day will help to stabilize your metabolism, keep your energy at a nice level and will decrease your appetite at meals. Be sure to read the article Habits for Healthy Eating for more suggestions.

• Is it ok to drink caffeine?

  According to some of my research, caffeine consumed without food can raise your insulin, therefore your blood sugar. Artificial creamers for coffee will also trigger an insulin response. Use real cream. Be sure to have a small bite of a low glycemic carbohydrate with your coffee, like a Triscuit or an apple. For some reason, that helps to prevent the problems with consuming caffeine on an empty stomach

• How much water should I drink?

  About 8 glasses (or 64 ounces) each day. Coffee, tea, and soda are in addition to your water intake.

• I've stopped losing weight. What's wrong?

  Plateaus are a natural part of losing weight. Your body is probably going through an adjustment period. Be sure you are drinking enough water. If you are sedentary, walk, take the stairs, force yourself to move. Keep a journal of everything you eat and drink and when you eat them; sometimes you can find the problem simply by looking at your food intake on paper. Artificial sweeteners can be a problem for a few people by triggering sugar surges. If they are part of your diet, try eliminating them and see what happens.

• Is it true I can eat as much as I want?

  Your are probably safe if you are talking about lean meat, eggs, and green vegetables alone. However, if you are adding any kind of carb except for green vegetables (leafy greens, green beans, broccoli, etc.), portion size does matter. Too much of a carb, even a low glycemic one, can cause surges in your blood sugar. After being on a low carb diet for a while, you should discover that you are satisfied with less food.

• What alternative sweetener should I use?

  What works for one person may not work for another. You have to determine which one works for your body. Some of the alternative sweeteners can cause gastric upset and other side effects, like headaches. Everyone should remember that sweeteners and sweetened foods should be an occasional treat, never part of a steady diet. And, if you have no self control over portion sizes and number of portions, it is better to simply leave it alone altogether. For more information on sweeteners, click here for Sugar & Sweeteners, a Little Primer.

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