When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer.

Corporate Champions who partner with the American Institute for Cancer Research stand at the forefront of the fight against cancer

The Continuous Update Project (CUP) is an ongoing program that analyzes global research on how diet, nutrition and physical activity affect cancer risk and survival.

A major milestone in cancer research, the Third Expert Report analyzes and synthesizes the evidence gathered in CUP reports and serves as a vital resource for anyone interested in preventing cancer.

AICR has pushed research to new heights, and has helped thousands of communities better understand the intersection of lifestyle, nutrition, and cancer.

Read real-life accounts of how AICR is changing lives through cancer prevention and survivorship.

We bring a detailed policy framework to our advocacy efforts, and provide lawmakers with the scientific evidence they need to achieve our objectives.

AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer.

AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health.

AICR is committed to putting what we know about cancer prevention into action. To help you live healthier, we’ve taken the latest research and made 10 Cancer Prevention Recommendations.

September 12, 2013 | 3 minute read

Lighten Your Load: Eat a Low Glycemic Diet

You may have heard about our report yesterday on endometrial cancer: physical activity and coffee help protect against the cancer, but excess body fat and a high-glycemic-load (GL) diet increase risk.glycemic index, Lighten Your Load: Eat a Low Glycemic Diet

I talk about what glycemic load means here – basically, it’s a measure of how much a food increases your blood sugar. But how would you know if your diet is high or low GL?

There are a lot of glycemic load charts out there that compare foods. However, using glycemic load to select your foods doesn’t mean you will necessarily have a healthful or cancer preventive diet. (Meats and fats don’t contain carbohydrates, so they are not even listed on the GL charts.)

So what should your plate look like to make it fit the low-glycemic-load and cancer protective recommendations? It looks a lot like our New American Plate. Here are four easy steps to making your plate fit a low-glycemic-load diet – all just by looking at your plate.

1.  Put Plant Foods on Your Plate

Watery vegetables, whole fresh fruits, beans and legumes, whole grains and nuts are low to moderate GL and they’re packed with cancer-fighting vitamins, minerals, and phytochemicals.

Try this: Make a burrito with whole-wheat tortillas, pinto beans, red peppers, tomatoes and lettuce. Serve with a mango salsa.

2.  Focus on Whole Foods

Whole plant foods contain natural fiber and water that help you get, and stay, full – helpful for a healthy weight. You can also use frozen or canned vegetables, fruit and beans because that minimal processing leaves most nutrients and fiber intact.

Try this: Add canned chickpeas to your tossed salad for extra protein.

Whole grains are lower glycemic load than are refined/processed grains. Refined grains have the bran (fiber) and germ (healthy fats, vitamins, minerals) removed, so you lose those protective factors and have a food that is digested quickly.

Try this: Choose a small, whole wheat bagel with peanut butter instead of a large white flour bagel and jelly.

3.  Add Healthy Proteins and Fats

 

Eating protein and fat along with higher GL foods can help blunt the blood sugar spike, contributing to a lower GL diet. Think 1/3 or less of your plate with protein – great choices include fish, poultry and beans. Moderate amounts of low-fat dairy and lean red meat (no more than 18 oz. cooked per week) also contribute protein.

Including a little fat from foods like nuts and avocados, stir-frying veggies and grains in small amounts of oil, or using salad dressing on a large green salad slows down absorption of your meal and helps you stay full longer.

Try this: Serve a 3-4 ounce salmon fillet alongside a small sweet potato topped with spiced walnuts; and add a tomato, cucumber and onion salad.

 4. Pay Attention to Portion Size

Eating multiple portions of a low GL food like bread or cereal at one time doesn’t mean you have a healthy meal – you may well eat more calories than you need, eventually leading to weight gain.

Try this: Portion out 1/2 – 1 cup brown rice pilaf with a few nuts, 1-2 cups greens sautéed in olive oil and 3 oz of baked chicken; top off the meal with 1/2 cup plain yogurt mixed with ½ cup fresh blueberries.

Learn more about the New American Plate

Sign up for the New American Plate Challenge starting September 30.

 

 

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