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Foods With Low Glycemic Index

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Foods with low glycemic index (aka GI) are foods that raise the glucose level in the blood at a slow speed. High GI food can raise the glucose level in the blood at a fast rate. As a result, the person is more prone to diabetes and heart disease. Diabetic people should avoid high glycemic food because of their conditions. Diabetic people already have high glucose level in the blood systems so they must get rid of food with high amount of carbohydrate from their diets. Foods that are high in carbohydrate such as rice, potato, cake, bread, muffins and etc should be eliminated from, or minimized in, your diet.

Fruits and vegetables are essential in a healthy diet because they are predominantly foods with low glycemic index . Banana is a high carbohydrate fruit so it should be avoided. Potato is also high in carbohydrate. If you frequently eat potatoes in your meal, you may think about replacing it with green leaf vegetables. During breakfast, you should eat wholegrain cereals. You can buy breakfast foods with low glycemic index such as bran cereals and whole grain breakfast foods from the local supermarket. Most breads are no good for the body because it can raise the glucose level in the blood. If you want to eat bread, make sure it is made from whole wheat flour or stone ground flour. Breads that are made from sour dough can be incorporated in a low glycemic diet. Doongara rice and Basmati rice are nutritious foods with low glycemic index.

You should exercise besides maintaining a diet that is made up of foods with low glycemic index. Exercising can assist in the fat burning process and reduce the glucose level in the blood. The index was originally created for diabetic patients that need guidance on controlling their diets. However, it can also be used to control your diet, even if you are not a diabetes sufferer. The GI is suitable for people that are overweight and want to eliminate the excess fats in their bodies. Dieters use the index to formulate a nutritious diet plan. The existence of GI had caused many health conscious dieters to follow low carbohydrate diets.

If you want to find foods with low glycemic index , you should search for a good online glycemic index guide. People who are interested in following low carb diets plans should consult their doctors. The doctor will perform full medical checkup to see if it is safe for you to participate in a low carb diet.

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Jonathan T Edwards -
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Jonathan is main contributor and co-creator of the new Glycemic Index info based web-site: http://the-glycemic-index-guide.com . Get lots more info there on Foods With Low Glycemic Index and also check out our free 10-part mini-eCourse, “Glycemic Index Secrets”, it might be all you’ll ever need (and did I mention it was free!!)

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Delicious Diet for Diabetics

Dr. Mona explains the glycemic index and why you should keep this in mind when adopting a healthier lifestyle. She also gives examples of foods with low glycemic indexes and foods with high glycemic indexes. (01:18)

If you have diabetes, learning about the glycemic index of the food you eat will help ensure that your diet is delicious and nutritious. (01:00)

How to Understand the Glycemic Index

Dr. Jordan Lipton of Signature Healthcare explains the Glycemic Index.

(02:35)

In this health video you will learn how to understand the glycemic index so you can monitor your carb intake. (02:02)

How to Identify Foods With Low Glycemic Index

The glycemic index (GI) is a system that has been developed that is quick and easy to use. The primary purpose of the index is to quickly summarize how different carbohydrates influence blood sugar levels. Since all foods vary in their nutritional and chemical composition, it is no great surprise that foods also have different GI numbers. As it turns out, these numbers can vary wildly from one food or one type of food to another.

Healthy Gi Foods – What is a Good Glycemic Food?

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Jan 08, 2010
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Good glycemic foods tend to absorb slowly into the system, allowing the body to break down the refined sugars and starches so that the body can digest them properly.

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Foods Low on the Glycemic Index

A food’s low glycemic index value is used to help a person monitor the blood sugar level. Foods with high index values are not good for our health because they are normally rich in sugar and fat. Foods that have low carbohydrate content can reduce the glucose level in the blood effectively. It can also help to prevent heart disease and diabetes.

Foods Low on the Glycemic Index – The Healthier Path

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Feb 03, 2011

Foods low on the glycemic index (aka GI) are always recommended by health experts. Foods that are assigned with a low index rating don’t contain a high amount of sugar. The GI is used to determine the speed of certain foods in raising the glucose level in the body.

How to Switch to Foods With Low Glycemic Index

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Nov 07, 2010

Making the change to foods with low glycemic index over your regular food selections may be difficult, and if you don’t progressively add these new options into your diet, you can have a real difficult time getting used to the new way!

Low Glycemic Vegetables & Fruits – List of Food Sources With the Lowest Glycemic Value

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Low Glycemic Vegetables & Fruits can do wonders for any diet program whether it is aimed at weight loss or detoxification.

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Foods with Low Glycemic Index

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Water Soluble Vitamins In Your Food

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It is widely accepted that mass nutrition would make up at least 70% of the total equation of building muscles and mass. Generally speaking if you are working out regularly and doing the right exercises in the right way and eating healthy- low fat, high fiber, low glycemic index, moderate to high protein every day, you will have a lean and nice physique over time. However, to add to your muscle mass, to maintain it and to get quicker and long lasting results, you may need to do a little more.

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Healthy food choices provide your body and your brain the energy that they need to get on with daily activities, the building blocks – components for your skin, muscles, brain and hair, protection from common colds and more serious diseases. It is not only a question of simply eating, it is a question of eating foods from a healthy and balanced diet every single day.

Glycemic Weight Loss Plan

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Glycemic Weight Loss has been around for about 35 years and it has become more popular recently. There is no doubt it is a valuable information for good nutrition, healthy eating and weight loss.

The Glycemic Index of Foods List

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Mar 11, 2011

The glycemic index of food list is a system that ranks foods according to how fast they raise the blood sugar level. Food that has a lower carbohydrate density has a score of lesser than 55.

Using a Reliable Glycemic Index Guide

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A good glycemic index guide can be used to provide guidance for people that want to maintain a low GI diet. Low index ranked food is good for the body because it contains lesser fat and carbohydrate.

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Glycemic Index Fruit

Low glycemic index fruit is fruit that has low carbohydrate content but rich in fiber and vitamins. Low glycemic index fruit is healthier and should be added to your diet. Whole fruit is better than fruit juice and a much better choice because it is more nutritious. To reap the maximum benefit of fruit juice, you should not add sugar to it. If you want to make it sweet, you can use honey or brown sugar.

Glycemic Index Foods List

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Feb 08, 2011

The glycemic index foods list gives you information on which foods can increase the glucose level in the body at the fastest rate. The human body is unable to process food that contains a large amount of glucose.

Glycemic Index Food Chart

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The glycemic index food chart is a food chart that lists food according to their ability to raise the glucose level in the blood. It services as a guide for people that are interested in creating a healthy diet plan.

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Glycemic Index Diet Plan

The glycemic index diet plan is one of the most popular diet plans among overweight people. If you are looking for a way to reduce your weight efficiently, the glycemic index diet plan will suit you.

Finding Good Glycemic Index Books

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Article:
The glycemic index was invented to help diabetics to formulate an effective diet plan. Though it was originally invented for diabetics, it is now used by dietitians to formulate weight loss diet plans. If you want to learn more about how the index works, you can visit websites and blogs on the internet.

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Feb 06, 2011

Glycemic Index and Load

Glycemic index and load are the two systems that diabetic people used to formulate diet plans. Using the index alone is not the most effective way of measuring the carbohydrate amount in the food. It is inaccurate because the test was not conducted based on a certain portion size.

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Weight Loss ? Can Glycemic Index Help You Lose Weight?

LowCarbo — Mon, 07 Mar 2011 22:36:19 +0000

Weight Loss ? Can Glycemic Index Help You Lose Weight?

Weight Loss – Can Glycemic Index Help You Lose Weight?

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Home Page > Sports and Fitness > Weight Loss > Weight Loss – Can Glycemic Index Help You Lose Weight?

Weight Loss – Can Glycemic Index Help You Lose Weight?

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The GI diet, based on your Glycemic Index, has recently can become very popular, but your GI ranking system has been around for over 30 years. There have been several books published on the success of your GI diet, but is it really a diet or a lifestyle transformation?

The glycemic index measures your speed at which foods break down in your body to produce glucose. While originally intended to assist you to diabetic patients control their glucose levels, it was soon used to enable you to individuals trying to lose weight to control their eating habits and hunger. Your key was to decrease the quick breakdown of foods into glucose. Glucose is your natural source of energy for the body. It produces a rush of energy as soon as the food is broken down, as well as then when it is burned up, it leaves a feeling of hunger as well as exhaustion.

Based on how speedy they elevate the blood sugar level after eating; foods are considered high, medium as well as low GI foods. Low GI foods rank less than 55 on your glycemic index scale, medium GI foods go from 55 to 70 and high GI foods rank higher than 70. High GI foods break down very quickly in the body plus create you feel hungry again soon after consuming them. Low GI foods are slowly digested as well as absorbed so you feel fuller for a longer period of time after you consume.

High GI foods include: white flour products like white bread, croissants, doughnuts; heavily processed foods would like corn chips, potato chips or pretzels; foods high in sugar want cookies, rice krispies, ice cream; high starch vegetables such as potatoes as well as parsnips; fruits high in sugar – watermelons, dates and other dried fruits. Medium GI foods include: most types of pasta; rice; some fruits desire mangos, apricots and raisins; some vegetables want baked beans. Low GI foods include: most fruits in addition to vegetables; legumes; cereals that are high in fibers however low on sugar; dairy products want low fat plain yogurt, whole, low fat or skimmed milk; whole grain breads. The Low GI Diet

Your low GI diet focuses on changing eating habits so now that your majority of your foods consumed are from the low GI food group. These foods carry longer to break down into glucose in your body. This does two required things: Produces a extra even level of glucose throughout your day to avoid those high glucose times followed by the low glucose slumps. Stops cravings and hunger from occurring as much; as soon as these two components combine, they allow your dieter to eat a balanced meal in addition to not experience the “energy slumps”. The whole grains as well as unprocessed foods take extra time for the body to convert to glucose in addition to keep the feeling of being full for longer. It also prevents those cravings which tend to cause overeating or eating foods that are not on the eating technique.

Although, your diet should not rely exclusively on your glycemic index as low GI foods aren’t necessarily healthy. Foods should be chosen based on their overall nutritional value. The glycemic index is influenced by a sum of factors like: the nutrient content of your foods, your extent to which they are processed, your cooking method, food combination or ripeness in your case of fruits as well as greens.

Food that is high in fat have a low GI as they don’t break down as easily as the ones high in carbs. That doesn’t mean you should come to a decision to eat high fat foods in order to stick to the index. As an example, whole milk is ranked lower than the fat free or low fat one.

Your glycemic index doesn’t rank foods that do not contain carbohydrates, want fresh meat, chicken, fish, eggs and cheese. However, it includes processed foods that include meat as well as dairy products. For a healthy low GI diet you should choose lean or low-fat meats that have been trimmed of visible fat, skinless poultry, fish and low-fat dairy products, even though they aren’t ranked.

The nutrient content is also very important. Between dates or watermelon and a bag of crisps the obvious choice is the fruit even though your watermelon is considered high GI because of your sugar content plus the crisp are considered low GI as they are high in fat as well as slow down the absorption procedure.

It’s also important to remember that your glycemic index ranks invidual foods only, not whole meals. Depending on how the foods are combined, your overall GI value of the meal might change in addition to cannot be measured accurately, nevertheless your main idea is that including low GI foods in the meal will result in lower GI value in general.

Your low GI diet does not lead to speedy weight loss; rather it results in a steady as well as constant decrease in body weight. The individuals who use this technique find that they have extra energy plus so now are more likely to exercise.

As a result is the low GI technique a diet or a lifestyle? Most experts agree that it is a diet technique that leads to changes plus becomes a lifestyle. Consuming low GI foods just makes good sense for weight control in addition to maintenance, energy levels and healthy eating.

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Samantha Greenuardo -
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Samantha G. writes about information on health, exercise and The Best Diet For Best Results and you now you can visit her website at www.dietforweightloss.org.

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Low Glycemic Diet Plan – Hypoglycemia Diet

LowCarbo — Sat, 05 Mar 2011 09:39:36 +0000

Low Glycemic Diet Plan – Hypoglycemia Diet

Low Glycemic Diet Plan – Hypoglycemia Diet

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Home Page > Food and Beverage > Low Calorie > Low Glycemic Diet Plan – Hypoglycemia Diet

Low Glycemic Diet Plan – Hypoglycemia Diet

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Low Glycemic Index Diet:

People generally eat the wrong kinds of carbohydrates, especially those with high glycemic value. Foods with a high glycemic value raise the blood glucose, increases insulin levels, and are high in calories. Foods high on glycemic index will show an immediate response in the blood sugar levels where as low glycemic index foods produce a gradual rise in blood sugar that’s easy on the body. The low glycemic index diet is a healthy nutrition plan you can easily follow for life. A low glycemic index diet contains non-starch vegetables, fruit, legumes, whole grains, nuts, and dairy produce. This diet balances unrefined complex carbohydrates with lean protein and healthy fat to help you stabilize blood sugars and increase energy while losing weight.

Hypoglycemia Diet:

Hypoglycemia is an abnormally low concentration of glucose in the blood. This occurs when a person with diabetes has injected too much insulin, eaten too little food, or has exercised without extra food. Taking a small amount of sugar, sweet juice, or food with sugar usually helps the person feel better within 10-15 minutes. A typical hypoglycemia diet would be about six small meals with 50% of calories coming from carbohydrates, 20% from proteins. Simple sugars must be eliminated from the diet. Simple carbohydrates are sugars like those found in candy, soda and desserts as well as fruit (fructose) and milk (lactose). Complex carbohydrates are starches and fiber found in bread, cereal, rice, pasta and vegetables like potatoes, corn and peas. Foods that contain proteins are meat, poultry, fish, cheese, lunchmeats and sausages. Milk contains protein as well as milk sugar (lactose).

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What is Glycemic Index (gi)

LowCarbo — Mon, 10 Jan 2011 11:38:21 +0000

What is Glycemic Index (gi)

What is Glycemic Index (gi)

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What is Glycemic Index (gi)

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INTRODUCTION

The glycemic index (GI) rates carbohydrate foods on how quickly blood sugar / glucose levels increase in the 2 – 3 hours after eating as the carbs are converted into glucose. Generally fat or protein doesn’t increase glucose levels.

Eating higher GI foods produces a rapid increase in blood glucose levels, triggering the pancreas to produces insulin. Insulin causes the body’s muscle & liver cells to attempt to store the excess glucose. Imagine insulin as a shuttle, moving glucose from just digested foods into storage. If the digestive system is pumping glucose into the blood stream quicker than insulin can move it into the muscles/liver or glucose stays high too long, the body will convert the excess glucose into fat.

BACKGROUND
A Glycemic Index diet is one in which you eat foods according to how they rank on the preset index. Foods have a value assigned according to their effects on the blood sugar in the body. Foods that cause a rise in blood sugar are assigned a high G.I. index. These foods break down quickly in the body and leave you feeling hungry soon after. You should remove high G.I. foods from your diet.

Some factors that affect GI: Processing (puffed cereals have a much higher GI than the grain they came from), ripeness of fruit (unripe bananas can have a GI of 43, where overripe ones have been clocked at 74), protein content (soy beans have a lower GI than
other beans), fat content (peanuts have a very low GI), fiber (orange juice has a higher GI than oranges), and how small the particles are (whole grains have a relatively low GI, but grinding them into flour shoots up the GI).

The major appeal of grouping food by GI is the potential for making meal planning easier, especially for people with diabetes. But,it’s not that simple. Here’s why:
· A food can have different GI values as a result of how ripe it is, its variety, how it is cooked and how it has been processed, and from country to country.
· The GI of a food varies significantly from person to person. For some individuals, it can even vary from day to day.

High, Medium and Low Glycemic Index Foods
This online glycemic index chart is in the style of the traffic light system that appears in the low glycemic index diet books by Rick Gallop. Red light foods are those you want to avoid in order to lose weight; yellow light foods are those you can eat occasionally; and green light foods are the foods that are preferred for your diet.

Foods in the green zone will be digested more slowly than yellow and red zone foods so you will feel full for longer and will be able to eat less calories without feeling hungry. It is also worth noting that adding a low G.I. food to a meal will lower the glycemic index of the whole meal. You can find meals that include low GI foods in our recipe section.

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How to Understand the Glycemic Index

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Article Tags:
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In this health video you will learn how to understand the glycemic index so you can monitor your carb intake. (02:02)

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An Introduction And Guide To The Glycemic Index And Weight Loss

LowCarbo — Wed, 08 Dec 2010 21:37:45 +0000

An Introduction And Guide To The Glycemic Index And Weight Loss

An Introduction And Guide To The Glycemic Index And Weight Loss

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An Introduction And Guide To The Glycemic Index And Weight Loss

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Victoria Lost a TON of Weight with eDiets! …

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How to Understand the Glycemic Index

Dr. Jordan Lipton of Signature Healthcare explains the Glycemic Index.

(02:35)

In this health video you will learn how to understand the glycemic index so you can monitor your carb intake. (02:02)

How the Glycemic Index Can be Used

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Low Glycemic Recipes – Healthy Can Be Tasty

LowCarbo — Wed, 24 Nov 2010 16:16:42 +0000

Low Glycemic Recipes – Healthy Can Be Tasty

Low Glycemic Recipes – Healthy Can Be Tasty

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Low Glycemic Recipes – Healthy Can Be Tasty

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Low Glycemic Recipes – Healthy Can Be Tasty

By: Shannon Pollock

About the Author

Shannon Pollock has been teaching people about natural health remedies for many years. She is a specialist with experience in natural remedies for both people and animals.

For more information on the benefits of low glycemic recipes, as well as other natural health related topics, visit Shannon’s website called Natural Health Remedies and More

(ArticlesBase SC #493291)

Article Source: http://www.articlesbase.com/ – Low Glycemic Recipes – Healthy Can Be Tasty

Meals that have high glycemic levels are responsible for a higher insulin output which would then store more glycogen and fat. As a matter of fact, meals that contain high glycemic levels will cause the blood glucose to raise two times higher than a low glycemic meal even when both meals have the same amount of calories. High glycemic meals are less filling, lead to feelings of hunger sooner or increased meal size as opposed to low glycemic meals.

Some studies have revealed that children who eat a high glycemic breakfast consumed more calories before dinner than children eating a low glycemic meal. There is always more weight loss on low glycemic diets than high glycemic diets of the same calories.

To increase low glycemic foods in your diet, increase consumption of fruits, vegetables and legumes. Choose pasta, stone ground breads and old-fashioned oatmeal, over potatoes and instant rice. The less processing a food has, the more fiber it retains and the lower its glycemic rating too.

Did you know that rice cakes are high glycemic? Don’t be fooled by supposed “diet food”. Check the ingredients. There is always a lower glycemic alternative. For example, when choosing fruits, oranges, apples and cherries are lower on the glycemic index than watermelon or bananas. An easy rule of thumb to remember is high fiber, natural foods are better for your health.

If you are on a low glycemic diet whether it is for health purposes or to monitor your blood sugar, there are plenty of recipes available that are made with the glycemic index as the guide. Adding fat, fiber and protein slows the absorption of carbohydrates, helping to control your insulin response. Portion size matters no matter what they tell you. If you eat too much food at one sitting you will have an insulin surge, which is not good. Think of a low glycemic diet as a slow burning fire. When you consume a low glycemic diet, your body will release glucose very slowly. Your body gets glucose at a nice, slow rate and runs smoothly. This is what you what.

There are many reasons why people opt for a low glycemic diet. Perhaps you’re struggling to lose weight. Perhaps you have type 2 diabetes or have been told by your doctor that you are pre-diabetic. Maybe you would like to lose a few pounds and would like to have access to tasty recipes that won’t spike your blood sugar. Maybe you just simply wish to change your diet to include healthier foods.

There are many benefits to eating low glycemic recipes. Don’t let the thought of taste deter you. People have been researching this method of food preparation for a long while. You can find an unlimited number of recipes for all occasions that taste great.

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Low Fat Chocolate Pudding Cake Recipe

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The Glycemic Index: Key To Weight Loss Or Just Another Diet Gimmick?

LowCarbo — Sun, 07 Nov 2010 18:27:29 +0000

The Glycemic Index: Key To Weight Loss Or Just Another Diet Gimmick?

The Glycemic Index: Key To Weight Loss Or Just Another Diet Gimmick?

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Home Page > Sports and Fitness > Weight Loss > The Glycemic Index: Key To Weight Loss Or Just Another Diet Gimmick?

The Glycemic Index: Key To Weight Loss Or Just Another Diet Gimmick?

Posted: Nov 08, 2005 |Comments: 0
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The Glycemic Index: Key To Weight Loss Or Just Another Diet Gimmick?

By: Tom Venuto

About the Author

Tom Venuto is a certified personal trainer, natural bodybuilder and author of the #1 best selling diet e-book, “Burn the Fat, Feed The Muscle. You can get info on Tom’s e-book at http://www.burnthefat.com/. To get Tom’s free monthly e-zine, visit http://www.fitren.com/

(ArticlesBase SC #6737)

Article Source: http://www.articlesbase.com/ – The Glycemic Index: Key To Weight Loss Or Just Another Diet Gimmick?

The glycemic index (GI) is a scale that measures how quickly carbohydrate foods are broken down into glucose. The original purpose for the glycemic index was to help diabetics keep their blood sugar under control. The glycemic index has recently attracted a lot of attention in the bodybuilding, fitness and weight loss world and has even become the central theme in numerous best-selling diet books as a method to choose the foods that are best for losing weight.

According to advocates of the glycemic index system, foods that are high on the GI scale such as rice cakes, carrots, potatoes, or grape juice are “unfavorable” and should be avoided because high GI foods are absorbed quickly, raise blood sugar rapidly and are therefore more likely to convert to fat or cause health problems.

Instead, we are urged to consume carbohydrates that are low on the GI scale such as black eye peas, old fashioned oatmeal, peanuts, apples and beans because they do not raise blood sugar as rapidly.

While the GI does have some useful applications, such as the use of high GI foods or drinks for post workout nutrition and the strong emphasis on low GI foods for those with blood sugar regulation problems, there are flaws in strictly using the glycemic index as your only criteria to choose carbs on a weight loss program.

For example, the glycemic index is based on eating carbohydrates by themselves in a fasted state. If you are following effective principles of fat-burning and muscle building nutrition, you should be eating small, frequent meals to increase your energy, maintain lean body mass and optimize metabolism for fat loss. However, since the glycemic index of various foods was developed based on eating each food in the fasted state, the glycemic index loses some of its significance.

In addition, when you are on a diet program aimed at improving body composition (losing fat or gaining muscle), you will usually be combining carbs and protein together with each meal for the purposes of improving your fat to muscle ratio. When carbs are eaten in mixed meals that contain protein and some fat, the glycemic index loses even more of its significance because the protein and fat slows the absorption of the carbohydrates (as does fiber).

Mashed potatoes have a glycemic index near that of pure glucose, but combine the potatoes with a chicken breast and broccoli and the glycemic index of the entire meal is lower than the potatoes by itself.

Rice cakes have a very high glycemic index, but if you were to put a couple tablespoons of peanut butter on them, the fat would slow the absorption of the carbs, thereby lowering the glycemic index of the combination.

A far more important and relevant criteria for selecting carbs – as well as all your other foods, proteins and fats included – is whether they are natural or processed. To say that a healthy person with no metabolic disorders should completely avoid natural, unprocessed foods like carrots or potatoes simply because they are high on the glycemic index is ridiculous.

I know many bodybuilders (myself included) who eat high glycemic index foods such as white potatoes every day right up until the day of a competition and they reach single digit body fat. How do they do it if high GI foods “make you fat?” It’s simple – high GI foods DON’T necessarily make you fat – choosing natural foods and burning more calories than you consume are far more important factors. Although it’s not correct to say that all calories are created equal, a calorie deficit is the most important factor of all when fat loss is your goal.

The glycemic index is clearly not a “gimmick” and should not be completely disregarded, as it is a definitely a legitimate nutritional tool. Is it a good idea to eat low GI foods in general? Sure. Is eating high GI foods after your workouts a good idea? Absolutely. But diet programs which hang their hats on glycemic index alone as the “miracle solution” are just another example of how one single aspect of nutrition can be used as a “hook” in marketing and said to be the “end all be all” of fat loss, when it’s really only one small piece of the puzzle.

Eating Low glycemic index foods alone does NOT guarantee you will lose fat. You have to take in the bigger picture, which includes calories/energy balance, meal timing and frequency, macronutrient composition, choice of processed versus refined foods as well as how all these nutritional factors interact with your exercise program.

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