My Apple Cinnamon Protein Smoothie comes with a story and health benefits.
Late last September I spent a lovely weekend at a friend’s cottage with my partner, in Lake of Bays, Ontario. It was a quintessential Indian summer weekend. The quality of the light shining off the water and shining through the fir trees was absolutely beautiful.
On Sunday before we left my host asked me to help him pick the apples from one of the trees on his property. For my help I got a huge box-full of healthy, organic apples. They’re like a Mac-hybrid — red-skinned with a very white, crispy flesh that has the right amount of sweetness without being tart.
They were the perfect eating apples and I’m sure they would have made a delicious apple pie but I used them as a healthy food staple and fruit snack instead.
I like to grate an apple into my salads or add a couple to a meat dish — they go well with pork and one of my favourite meals I made was sweet Italian sausages with apples, onions and balsamic vinegar.
Apples are a smart addition to a protein shake or smoothie. They contain a healthy amount of fibre and are both low on the glycemic index (GI — low in total sugar) and glycemic load (GL) compared to other fruits. By comparison, a very ripe banana will score high for both GI and GL. Here is an explanation of both terms:
The glycemic index of a food refers to the effect the food has on the body’s blood sugar levels. Blood sugar levels are raised after you eat foods containing carbohydrates (sugars and starches).
The glycemic load (GL) is a more accurate tool to assess the impact of eating carbohydrates. It gives a more complete picture than does glycemic index alone because it includes the amount of carbohydrate in a serving. A GI value tells you only how rapidly a particular carbohydrate turns into sugar. [Source]
To learn more about the GL values of various foods download this 4-page PDF document that will help you make well-informed food choices for healthier meal planning.
If you are watching your weight and minimizing sugar consumption fruit may be something you need to avoid or limit. In the very least always consume fruit as part of a balanced meal (i.e. combined with healthy fats and protein), which will slow down sugar absorption and control insulin spiking.
For professional assistance consider my Nutrition & Meal Planning Online Coaching.
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