Why Bother with the Glycemic Index Numbers?While the Glycemic Index system is over 20 years old, it has only recently begun to be recognized and widely accepted as an alternative to the classic food pyramid. On this page, we'll break it down into simple terms, explain why it's important, how to use it to lose weight, what's missing from most peoples' understanding of it, and how it can help save your life if you're at risk for heart disease. The Glycemic IndexWhen we eat carbohydrates like white bread, donuts, white pasta, French fries, etc., our bodies turn that food into energy in a complicated process that raises our blood sugar, or glucose. The glycemic index numbers are even more complicated, but basically measure the speed at which the body breaks the carbs down. It has been verified that a major cause of both types of diabetes is high glycemic foods that cause an increase in the release of insulin, which the body uses to slow down the rate at which the food turns into energy. When we eat excessive amounts of high glycemic index foods, the overuse of insulin can cause harm to our bodies, and, the insulin forces the body to turn the energy into fat, signals the brain that we're still hungry, prompting us to eat even more, and causing us to feel tired.While the way they get the numbers is indeed complicated, (it involves test subjects having their blood glucose levels measured at regular intervals after eating an exact amount of carbohydrates,) it's comparatively easy to know which foods have high glycemic index numbers. First, though, there are a couple other important elements in the equation. High glycemic index (GI) foods are considered those with numbers over 70, medium is 56 to 69, and under 55 is considered low, or good. Having said all that, it's also important to remember that these numbers represent only the rating for that food, and in a small portion. So, if you have a low GI food, but you eat a large amount, you're going to have bigger problems relating to calories and fat content. The response rate remains the same, though. For instance, nuts and fruits have low GI numbers, and are also very healthy, but if you eat a whole can of nuts, or 4 bananas, you're blood sugar levels are going to remain constant, but you'll add more calories than you can handle.
That's why there is another part of the glycemic index called Glycemic Load. This refers to the amount of food eaten, not just its GI rating. We are going to post some of the most common GI numbers and loads on this page, and if there's a demand, we'll put up another page with more, later. This glycemic load is the missing link in the equation for too many people using the GI numbers.
One great way to get your gi numbers and carbs under control is to use the right supplements, especially organics, which you can find at this family owned business striving to provide the best quality vitamins and dietary/nutritional supplements, including organics, in the United States. Check out their site:
Vitamin Health Path.com How Do I Lose Weight with the Glycemic Index?The key to losing weight using the GI numbers is really not much different than any other diet. You don't need a calculator, and there's nothing to memorize. First, check the chart at the bottom of the page. We've listed low GI foods, and as many of the glycemic loads as we could, first. Eat as many of these as often as possible. The middle GI foods are next. These should form your second choice for food. Also, there is a fantastic combo effect. When you eat a food out of the medium or high index chart, and combine it with one from the low chart, it lowers the value altogether, meaning you're having a healthier meal.When you must eat carbs from the high chart, try to combine them with something from the low chart. And always, always make your portions smaller from the higher end of the chart. Low glycemic foods not only contain more fiber, helping you feel satiated, or full, but are generally healthier for you than the higher ones. Doctors feel that one of the reasons for the high incidence of obesity and diabetes in affluent countries like ours is our over-consumption of high glycemic index foods. It is also a major cause of heart problems. What if there were a simple solution, like just picking foods that kept our blood sugar on an even keel, reducing these risks for heart attacks, strokes, and diabetes? That is the reason doctors and scientists have spent so much time developing this system. It really is as simple as knowing which foods are going to raise your blood sugar dramatically, and which ones are going to keep it fairly level, thereby improving your health and reducing your risk. Many studies have already shown that people who choose low GI foods on a regular basis tend to lose more weight, keep it off permanently, and are more resistant to heart disease and diabetes. As we say often on this site, it's all about finding a healthier way to eat, reducing our portion size, and eating smaller meals more often. Another big tip is to eat before we get hungry, as we tend to eat less when we're not ravenous to begin with. As your Personal Fitness Trainer Don is going to help you achieve your fitness goals and improve your health. We are going to attain the weight loss through exercise and diet by achieving Fitness Success first and building upon it. Check out his site here: Professional Fitness Training Online Low Glycemic Index FoodsThese are the foods we should be focusing on. We can eat a little more of these without great harm, and we'll be healthier for it.Skim Milk, Kidney Beans, Whole Wheat Pasta and Bread, Non-starchy vegetables, Apples, Pears, and Oranges, Peanuts and Cashews, Honey, Grapefruit, Bean Sprouts, Sweet potatoes, Soy anything, Plain Yogurt. Remember, these are the good foods, which help us moderate blood sugar levels, reduce the need for insulin, and keep us feeling full. Effective Hypnotherapy CDs developed over the years at our clinical practice in London. Hypnosis training, motivational techniques, brain wave training and free practical advice. Weight Loss thru Hypnosis Site Medium Glycemic Index FoodsWhen you're not able or willing to eat from the previous list, work from this one. Remember that portion size is important! Here's a list of foods that aren't quite as bad as the ones in the next section.Bananas, pineapples, sourdough, whole wheat, and Rye breads and bagels, popcorn, whole wheat spaghetti, oatmeal. Now, for the High Glycemic Index foods that should be considered a treat instead of a daily meal, and then only when you know your cholesterol, triglycerides, and blood pressure are all under control. Of course, noone's going to always eat from the low GI list. The point is to be aware of which group you're eating from the most, and try to do better as much of the time as you can. Remember that eating is supposed to be fun and enjoyable, too! So, while you're watching the glycemic index and loads, be sure to dine with friends and family, and do your heart some good, too. If you want to try something unusual for your diet, visit the following link for a time-tested sure way to ramp up your weight loss! This dark chocolate not only helps you feel and
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