PART-3 Eat a wide variety of different foods (especially unprocessed fresh foods) but go easy on sugar and fat, only use small amounts. Cut back on portion size and just eat till you're satisfied. Eat as much of the low G.I foods listed as desired. Eat pasta and rice in moderation. Pasta and rice should be regarded as a side dish, not a main course
Sugar, on the other hand, has a GI rating of 68. This means that it has a medium GI and causes blood sugar levels to rise and then fall relatively quickly (within approximately one hour). Sugar spikes are a particular problem for women who are often insulin resistant, as it leads to problems with obesity, heart disease and potential Type II Diabetes. Foods which are low on the glycemic index break down slowly so that you are satisfied with the meal, control your blood glucose levels and decrease your desire to eat again soon
Insulin is the hormone that influences the storage of fat in our bodies, so it is virtually impossible for patients who have a high level to diet successfully. Insulin is worse than you make it sound. Insulin stimulates or evokes fat cells to change glucose into fat for storage and forbids fat cells from liberating fats for fuel.
Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a low glycemic index. A lower glycemic index suggests slower rates of digestion and absorption of the sugars and starches in the foods .It may also indicate a much greater extraction from the liver and periphery of the products of carbohydrate digestion.
Carbohydrates are our main energy source meeting between 40-50 per cent of our energy requirements. Some carbohydrates are better for us than others, fast carbohydrates raise blood sugar levels, which increases the production of insulin, a hormone which stores fat.
Carbohydrate foods that break down rapidly/quickly during digestion have the highest G.I. Sugar is an example of this. Apart from the calories, there's no nutritional reason to consume sugar, so you could label that a "bad" carbohydrate. Sugar has a GI of 68, it zips into the bloodstream at an incredible rapid rate. Substituting or replacing sugar to something else are the key to success .
Women consuming the highest GI diet, compared to the lowest, were found to be at a 21 per cent increased risk of developing diabetes. Eating regularly and ensuring your main meals are an average size is a must. Eat between meals only if you are hungry. Eating just before bed should be avoided, because this can lead to disturbed sleep, flatulence, bloating, indigestion and heartburn. If you must eat later in the evening, make your meal smaller and choose nutritious foods that are easier to digest than complex carbohydrates and proteins. Example: a cup of chicken broth or vegetable soup.
Exercise increases the need for taking more fluid due to a higher degree of perspiration. Hot weather and exercise lasting for longer periods increases the need to drink more extra fluid. Drink plenty of water is a must! Water improves digestion, helps prevent injuries, increases strength and performance in the gym and water increases consumption and decreases water retention. Exercise and Nutrition are an ever changing science. There are so many ways to workout.
Lowering the glycemic load of the diet appears to be an effective method of promoting weight loss and improving lipid profiles and can be simply incorporated into a person's lifestyle. Lower-glycemic foods usually provoke less insulin demand and less possibility of hypoglycemia. Hence, lower-glycemic foods may help consumers to eat fewer calories. Fat actually lowers the GI of food. So this means that potato chips could have lower GI than baked potatoes. Acidity of the meal (Adding vinegar for example) will lower the GI - 15266
Sugar, on the other hand, has a GI rating of 68. This means that it has a medium GI and causes blood sugar levels to rise and then fall relatively quickly (within approximately one hour). Sugar spikes are a particular problem for women who are often insulin resistant, as it leads to problems with obesity, heart disease and potential Type II Diabetes. Foods which are low on the glycemic index break down slowly so that you are satisfied with the meal, control your blood glucose levels and decrease your desire to eat again soon
Insulin is the hormone that influences the storage of fat in our bodies, so it is virtually impossible for patients who have a high level to diet successfully. Insulin is worse than you make it sound. Insulin stimulates or evokes fat cells to change glucose into fat for storage and forbids fat cells from liberating fats for fuel.
Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have a low glycemic index. A lower glycemic index suggests slower rates of digestion and absorption of the sugars and starches in the foods .It may also indicate a much greater extraction from the liver and periphery of the products of carbohydrate digestion.
Carbohydrates are our main energy source meeting between 40-50 per cent of our energy requirements. Some carbohydrates are better for us than others, fast carbohydrates raise blood sugar levels, which increases the production of insulin, a hormone which stores fat.
Carbohydrate foods that break down rapidly/quickly during digestion have the highest G.I. Sugar is an example of this. Apart from the calories, there's no nutritional reason to consume sugar, so you could label that a "bad" carbohydrate. Sugar has a GI of 68, it zips into the bloodstream at an incredible rapid rate. Substituting or replacing sugar to something else are the key to success .
Women consuming the highest GI diet, compared to the lowest, were found to be at a 21 per cent increased risk of developing diabetes. Eating regularly and ensuring your main meals are an average size is a must. Eat between meals only if you are hungry. Eating just before bed should be avoided, because this can lead to disturbed sleep, flatulence, bloating, indigestion and heartburn. If you must eat later in the evening, make your meal smaller and choose nutritious foods that are easier to digest than complex carbohydrates and proteins. Example: a cup of chicken broth or vegetable soup.
Exercise increases the need for taking more fluid due to a higher degree of perspiration. Hot weather and exercise lasting for longer periods increases the need to drink more extra fluid. Drink plenty of water is a must! Water improves digestion, helps prevent injuries, increases strength and performance in the gym and water increases consumption and decreases water retention. Exercise and Nutrition are an ever changing science. There are so many ways to workout.
Lowering the glycemic load of the diet appears to be an effective method of promoting weight loss and improving lipid profiles and can be simply incorporated into a person's lifestyle. Lower-glycemic foods usually provoke less insulin demand and less possibility of hypoglycemia. Hence, lower-glycemic foods may help consumers to eat fewer calories. Fat actually lowers the GI of food. So this means that potato chips could have lower GI than baked potatoes. Acidity of the meal (Adding vinegar for example) will lower the GI - 15266
About the Author:
This ends part 3 of this 6 part articles series on 'The Low G.I Diet' and Weight Loss. To obtain a Free ebook on Weight Loss please go to, www.101tipsonweightloss.com
