GI Diet Help
Friday, August 13th, 2010Best diet – Could The GI Diet Help you Drop Weight?
The glycemic index- Dr. David Jenkins, from the University of Toronto in Canada, developed the glycemic index to measure your speed at which foods break down in the body to produce glucose. While originally intended to make it easier to diabetic patients control their glucose levels, it was soon used to provide help to individuals trying to lose weight to control their eating habits and hunger. The key was to decrease your speedy breakdown of foods into glucose. Glucose is your natural source of energy for your body. It produces a rush of energy as soon as your food is broken down, as well as then when it is burned up, it leaves a feeling of hunger in addition to exhaustion.
Depending on how fast they elevate your blood sugar level after eating; foods are considered high, medium and low GI foods. Low GI foods rank less than 55 on your glycemic index scale, medium GI foods go from 55 to 70 as well as high GI foods rank higher than 70. High GI foods break down very quickly in the body and create you feel hungry again soon after eating them. Low GI foods are slowly digested plus absorbed so now you feel fuller for a longer period of time after you eat.
Elevated GI foods include: white flour products want white bread, croissants, doughnuts; heavily processed foods would like corn chips, potato chips or pretzels; foods high in sugar like cookies, rice krispies, ice cream; high starch vegetables such as potatoes in addition to parsnips; fruits high in sugar – watermelons, dates and other dried fruits. Medium GI foods include: most types of pasta; rice; some fruits want mangos, apricots plus raisins; some vegetables desire baked beans. Low GI foods include: most fruits plus vegetables; legumes; cereals that are high in fibers but low on sugar; dairy products like low fat plain yogurt, whole, low fat or skimmed milk; whole grain breads. The Low GI Diet plan
The low GI diet focuses on changing eating habits therefore that your majority of the foods consumed are from the low GI food group. These foods carry longer to break down into glucose in the body. This does two required things: Produces a more even level of glucose throughout your day to avoid those high glucose times followed by the low glucose slumps. Stops cravings plus hunger from occurring as much; when these two components combine, they allow your dieter to eat a balanced meal plus not experience your “energy slumps”. Your whole grains plus unprocessed foods bring extra time for the body to convert to glucose and keep your feeling of being full for longer. It also prevents those cravings which tend to cause overeating or consuming foods that are not on the eating strategy.
But, the 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. Your glycemic index is influenced by a sum of factors like: the nutrient content of your foods, the extent to which they are processed, the cooking method, food combination or ripeness in the case of fruits in addition to veggies.
Products that are 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 make your mind up to eat high fat foods in order to stick to your index. As an example, whole milk is ranked lower than the fat free or low fat one.
The glycemic index doesn’t rank foods that do not contain carbohydrates, like fresh meat, chicken, fish, eggs plus cheese. However, it includes processed foods that include meat and dairy products. For a healthy low GI diet you should decide lean or low-fat meats that have been trimmed of visible fat, skinless poultry, fish plus low-fat dairy products, even though they aren’t ranked.
Your nutrient content is also very important. Between dates or watermelon and a bag of crisps your obvious choice is your fruit even though the watermelon is considered high GI because of your sugar content and your crisp are considered low GI as they are high in fat as well as slow down the absorption process.
Maybe is 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 your meal could change plus cannot be measured accurately, however the main idea is that including low GI foods in your meal will result in lower GI value in general.
Your low GI diet does not lead to quick weight loss; rather it results in a steady in addition to constant decrease in body weight. The individuals who use this strategy find that they have extra energy in addition to therefore are extra likely to exercise.
So now is the low GI plan a diet or a lifestyle? Most experts agree that it is a diet technique that leads to changes plus becomes a lifestyle. Eating low GI foods just makes good sense for weight control plus maintenance, energy levels in addition to healthy eating.
