The glycemic index, glycaemic index, or GI is defined as a measure of the effects of carbohydrates on blood sugar levels. Since Foods have a high GI caused carbohydrates that break down quickly during digestion and released glucose rapidly into the bloodstream. On the other hand, foods with a low GI have significant health benefits, because theirs carbohydrates break down more slowly, release glucose more gradually into the bloodstream. The concept was developed by Dr. David J. Jenkins and colleagues[1] in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.
The web page provide you with all the information how low GI diet can help to lose weight with Pro and Con opinions from health expert, please read the information before purchasing and consult with your doctor before applying. We will appreciate that you can show your support, by buying from our recommended program.
Recommended Reading
The Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention
Why Change to a Low Glycemic Index Diet?
If you eat a normal diet of foods that are traditionally high in terms of their glycemic index, then it can be difficult to adapt to a full, 'low GI' diet.
The truth is that changing over to low glycemic index foods can make you feel terrific it can also help with all kinds of ailments and it is undeniably worth choosing low glycemic index (GI) foods, but it can be difficult to acclimatise.
Why it is hard to make the Switch?
Foods with a high (GI) can give you a real rush as your blood sugar soars. Sweet, processed foods and candy, white bread and cakes all provide an immediate rush to your system.
When you switch over to low (GI) foods your blood sugar levels stabilise, which means that you do not get that 'rush' any more. Sometimes people find this difficult because they miss having that rush, and they develop cravings for foods that will give them that 'high'.
There are essentially two different ways that you can change over to low glycemic foods. The first involves introducing more and more of the right foods into your diet. The second is to go for broke and just eat low (GI) foods. There is not a right or a wrong way it just depends what suits you better.
Switching Immediately To a Low Glycemic Index Diet
If you choose this option, then you should seriously try to eliminate all high (GI) foods from your home. Only have in foods that have a low (GI). This reduces the temptation to break with your new diet, because you will only have healthy foods at home.
Also make sure that you have a list of low (GI) foods, and when you go to the store ensure that you have eaten a substantial meal before you shop. Then armed with your list of OK foods and a full stomach, you will be less likely to fall prey to buying all those cakes and candy that seem to be tempting you every moment.
The downside is that your body certainly can miss the rush from high-energy foods, so it can feel a bit as if you are going through withdrawal, but after two or three days this feeling subsides and you start to feel better.
Slowly Switching Over to Low Glycemic Index Foods
Gradually, introducing low (GI) foods into your diet sounds like an easy option. The problem is that with food already in your home that is high in (GI) terms, sometimes temptation gets the better of you and these foods will be eaten before healthier low (GI) food. However, if you start switching one food at a time, starting with bread, and then looking at a low (GI) lunch, then low glycemic dinner, your body can adjust gradually.
Remember there is no set way of doing this: it is simply what you feel suits you best and there is no shame in trying both options if the first does not suit!
Why it is Important to Change?
Changing over to low (GI) foods will help your body to keep the blood sugar levels stable. You will feel less tired and less irritable than if you experience highs and then lows in your blood sugar levels. Stabilising your blood sugar levels can even help you stave off diabetes and other diseases.
So eating low (GI) foods will improve your life and help you take control of your eating and feel much better about your life: so it is undoubtedly worth making that switch.
Brian Bunce is fascinated by health, nutrition and weight loss. For advice on low glycemic index foods and more information on the glycemic index and weight loss visit http://www.glycemicindex-advice.com.
Article Source: http://EzineArticles.com/?expert=Brian_Bunce
Unless you are particularly interested in nutrition, it can be difficult to make sense of the glycemic index chart at first. It was originally developed for healthcare professionals, so it is not all that easy. If you are willing to educate yourself about food, then it can be quite easy to learn, and the payback is that you feel terrific when you are following the system. So here is a guide to the numbers and what they mean!
Numbers: What Are They About Then?
A quick glance at the glycemic index (GI) chart will reveal that there is a range of foods listed, all of which have a number, from 0 to 100. Food that has a rating of say 89 is a high (GI) food, this will give your blood sugar a tremendous boost; it is food that the body digests quickly and it hits your blood sugar with a BANG. If food has a low number, then it is food that digests slowly by the body, which means that it does not hit your blood sugar with a bang; instead, it just gradually affects it, without disrupting it. This is far better for your body (particularly so if you happen to have diabetes).
At first you may find that reading the numbers is a chore, but after a few days you become used to it and it will seem easy, so stick with it! One tip to bear in mind is that a low (GI) food is one rated 54 or below middle is 55-70, and as you may expect, above 70 is high. Sometimes you will find different charts list foods differently, or according to food groups, but do not be put off; the basic principles are the same.
Why Do There Appear To Be Inconsistencies In The Charts?
If you look at a chart and you spot inconsistencies, then there is clear thinking behind it. So if you see a nut and chocolate bar ranked as being 40 something, but a bagel hitting the 70's then do not assume this is an error. The chocolate bar has nuts in it. Nuts are protein, so they have a low (GI) rating and they help your digestive system take its time digesting the bar, so there is a low (GI) ranking. Bagels, on the other hand, have a high rating because they have little protein. Now here is the trick to a low (GI) diet. If you do feel the need to have something that is a high-ranking food, simply eat it with protein. This will slow down the digestion and your blood sugar will not get a large high! So you can have a tuna sandwich, or how about switching jam on toast for peanut butter on toast?
The (GI) Table Is Designed To Help You
The (GI) table will help you master your eating habits and ensure that you stabilise your blood sugar, even if you are not diabetic. It can take some time and effort to ensure that you use the (GI) table or charts correctly, but once you have, then you will instantly reap the benefits, simply by feeling fitter and healthier!
Brian Bunce is fascinated by health, nutrition and weight loss. For information on the Glycemic Index Chart and more about the glycemic index for weight loss visit http://www.glycemicindex-advice.com
Article Source: http://EzineArticles.com/?expert=Brian_Bunce
Recommended ReadingThe Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention
Back to Home
No comments:
Post a Comment