Cider

1. Sugar Content:
   • Most ciders contain significant amounts of sugar, either from natural fruit sugars or added sugars.
   • A typical 12 oz (355 ml) serving can contain 15-30 grams of sugar.
2. Glycemic Impact:
   • Can cause a rapid increase in blood sugar levels due to high sugar content.
   • Alcohol may initially lower blood sugar, followed by a rise as the liver processes it.
3. Factors Affecting Impact:
   • Alcohol content (higher alcohol may slow sugar absorption)
   • Whether it’s consumed with food (can slow sugar absorption)
   • Individual tolerance and metabolism
4. Alternatives:
   • Dry ciders typically have less sugar and lower glycemic impact.
   • Non-alcoholic, sugar-free apple-flavored sparkling water as a very low-impact option.

Vegetable Starters

1. General Impact:
   • Most non-starchy vegetables have minimal impact on blood sugar.
   • High fiber content can help slow the absorption of any carbohydrates present.
2. Low Glycemic Vegetable Options:
   • Leafy greens (spinach, kale, lettuce)
   • Cruciferous vegetables (broccoli, cauliflower)
   • Bell peppers
   • Cucumber
   • Tomatoes (technically a fruit)
3. Higher Glycemic Vegetable Cautions:
   • Carrots and beets have higher sugar content, but impact is still generally low to moderate.
   • Corn and potatoes have higher glycemic impact (avoid or limit in starters if managing blood sugar).
4. Preparation Considerations:
   • Raw or lightly cooked vegetables generally have lower glycemic impact.
   • Avoid starters with added sugars, sweetened dressings, or high-carb additions like croutons.
5. Beneficial Additions:
   • Adding healthy fats (olive oil, avocado) or protein can further slow carbohydrate absorption.
   • Vinegar-based dressings may help improve glycemic response.