| Simple Steps To A Low Glycemic Index Diet |
Have you read about this recently? over the last 30
years, research into food and blood glucose response
has completely changed our carbohydrate classification
system.
It has been learned that it is impossible to predict the
impact on blood glucose levels by certain foods, instead
people are fed carbohydrate foods and the response
measured.
This response is known as the Glycemic Index (GI), it is a
measure of how quickly carbohydrate foods are digested
and absorbed, and ranks carbohydrate foods according
to their impact on blood sugar (glucose) levels: as
indicted by elevated blood glucose.
Foods with a high GI are absorbed quickly into the blood
stream and cause a rapid rise in blood glucose levels.
While foods with a low GI are broken down more slowly
over time and keep blood glucose levels more stable
(Remember that low is slow!).
Some carbohydrate foods will maintain your energy levels
for hours, while some may cause your blood glucose to
rise and fall. Different types of carbohydrate can also
affect feelings of fullness in the stomach and this can
influence hunger and
your ability to control your body weight.
Why is the GI important?
When our blood glucose levels are stable we have plenty
of readily available fuel for the brain and muscles. If our
blood glucose levels drop too low (hypoglycaemia) we
feel tired, dizzy and generally unwell. If our blood glucose
levels rise too quickly a rapid drop usually follows this.
Include low glycemic index foods in meals and snacks to
slow the release of glucose into the bloodstream. A low
glycemic index snack a few hours before exercise will help
maintain your energy levels for more effective training.
After high intensity exercise (strength training) a high
glycemic index snack should be consumed within 30
minutes. This will help to replace energy and start the
recovery process.
Low-GI foods take longer to digest and help delay
hunger pangs that little bit more and thus promote
weight loss. So please choose your carbs carefully as this
will lower your insulin levels and burn more fat. The
secret is to swap high GI foods with low GI foods.
Steps to a low GI diet
* Start with a healthy, well balanced and varied diet
based on a good nutrition program. The diet should be
low in fats, moderate in carbohydrate and protein. The
program should be high in fibre and contain a varied
amount of foods to provide the required amount of
vitamins and minerals.
* Look at the type of carbohydrates that you consume
during the day. Look at the carbs that you eat the most,
as these will have the most dramatic impact on your diet.
Try to change the carbs you eat the most with at least
one low GI one. (Replace potato with sweet potato, use
noodles instead of rice) By substituting half of your daily
carbohydrate from high GI to low GI will result in an
overall reduction in the GI of your diet.
Reducing the GI in your diet reduces your insulin levels
and increases the fat burning apparatus in your body. Try
to reduce the high GI's in your diet by substituting them
with low GI's.
Regular consumption of low GI foods increases the
feelings of fullness and satisfaction and so prevents
weight gain. Try taking in six small meals a day of healthy
low fat low GI foods to prevent overeating at meal times
and control appetite.
Remember, that it is also important to look at the calories
in food to. Rice and bread might be low in fat but when
your body is burning the carbohydrates in these foods it
doesn't burn as much fat. So if you are on a low fat diet,
you wont lose as much weight if your calories are still
high.
Have a look at the table below for the different GI food
ratings.
Low GI ()
Grapefruit (26)
Pineapple (66)
Cornflakes (80)
Baked Beans (15)
Raisins (64)
W/M Bread (72)
Lentils (29)
Sweet corn (59)
Brown Rice (80)
Peanuts (13)
Potato Chips (51)
Carrots (92)
Soy Beans (15)
All bran (51)
Baked Potato (98)
Compare these two menus and try to adjust your diet
accordingly.
High GI Menu
Breakfast: 40 Grams of cornflakes with milk. Two slices
of whole meal toast with margarine and jam.
Snack: Two sweet biscuits with a white coffee.
Lunch: Ham and salad whole meal Roll with an
apple.
Snack: Four crackers with cottage cheese and chives
Main Meal: Serving of Roast chicken with a large baked
potato and peas. Small piece of cake.
Low GI Menu
Breakfast: 40 Grams of bran with low fat milk. Two slices
of low GI toast (Try Burgen) with margarine
and jam.
Snack: Two oatmeal biscuits with a coffee (Low fat
milk).
Lunch: Ham and salad Roll (Low GI bread). Soft-serve
vanilla yoghurt with toasted muesli sprinkled
on top.
Snack: Two bananas.
Main Meal: Serving of Roast chicken with a small baked
potato and peas. Two scoops of low fat ice cream with
half a cup of canned peaches.
Chicken, beef, fish, eggs, nuts, and avocados contain
very little or no carbohydrates. These foods if eaten by
themselves will not have much effect on your glucose
levels and are very low GI.
lcoholic beverages especially wine are also low GI so can
be included in your diet but remember to count them in
your daily caloric intake.
In conclusion low GI foods are ideal for losing weight due
to the slow absorption from the stomach. Low GI foods
also help to keep blood sugar levels more stable and this
has an effect on reducing sweet cravings.
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.
Article Source: UnArchived Articles
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