Insist on Foods Low on the Glycemic Index List
Many people mistakenly believe that all carbohydrates have the same effect upon our bodies.
This has been proven to be a false assumption.
Different carbs have varying qualities which regulates how they affect our blood sugar levels (BSL).
The glycemic index list quantifies these differences by giving carbohydrates scores predicated upon how quickly and dramatically they affect the blood sucrose level.
A diet focused on low glycemic index (GI) foods presents for an effective tool in controlling one's BSL's.
Diabetics have long known that control of blood sucrose and insulin levels is critical to their well being.
However, recent research has shown that all of us can benefit from a low GI diet.
When food consumption triggers a rapid spike in blood sugar levels there is a corollary steep decrease in blood sugar back down to stasis levels.
This drop is often referred to as a "sugar crash".
These crashes serve to decrease your energy levels as well as trigger hunger pangs even though you have just eaten.
The sudden drop in the blood glucose level tricks the body into thinking it must consume more food.
Obviously, this works greatly to the detriment of any diet plan.
One can prevent these crashes by avoiding foods which rank high (above 69) on the GI list.
The glycemic index ranges from one to a hundred.
As indicated, foods scoring over 69 are considered to rank high and should be avoided whenever possible.
Foods which score under 55 are deemed low on the index and ideally should comprise the bulk of your carb intake.
Foods which rank in between 55 and 70 are considered mid range, and moderate consumption will not trigger overly volatile blood sugar levels.
Understanding where your foods rank on the glycemic index is an easy task.
There are low GI choices resident within virtually every food group.
Breads are a good example.
Whole grain bread scores a relatively low 50, whereas white rolls score a high 73.
In terms of the index, the worst possible choice is a French baguette which scores a whopping 95.
Being cognizant of the GI chart allows one to make the right bread choices thus avoiding those dreaded crashes.
Getting to know the glycemic index list is not difficult at all.
Pasta is an example of a food type which contains both low GI as well as high GI choices.
Protein enriched spaghetti scores a very low 27 on the chart.
Macaroni has a relatively low score of 45.
However, rice pasta tops out the chart at a whopping 92.
To be GI compliant, one does not have to be deprived of pasta.
One simply needs to know which pasta to choose.
This phenomenon extends to almost every other food group including fruits, pasta and even candy.
Vegetables are the group with the largest selection of low glycemic index choices.
The only salient exception is broad beans which rank very high on the list.
This is just one more reason to follow the old adage of ensuring that you eat your vegetables.
The glycemic index list can both help you maintain higher energy levels as well as facilitate shedding unwanted pounds.
The list is easy to learn and understand, and it should be incorporated as a reference point when you are planning your next meal.
This has been proven to be a false assumption.
Different carbs have varying qualities which regulates how they affect our blood sugar levels (BSL).
The glycemic index list quantifies these differences by giving carbohydrates scores predicated upon how quickly and dramatically they affect the blood sucrose level.
A diet focused on low glycemic index (GI) foods presents for an effective tool in controlling one's BSL's.
Diabetics have long known that control of blood sucrose and insulin levels is critical to their well being.
However, recent research has shown that all of us can benefit from a low GI diet.
When food consumption triggers a rapid spike in blood sugar levels there is a corollary steep decrease in blood sugar back down to stasis levels.
This drop is often referred to as a "sugar crash".
These crashes serve to decrease your energy levels as well as trigger hunger pangs even though you have just eaten.
The sudden drop in the blood glucose level tricks the body into thinking it must consume more food.
Obviously, this works greatly to the detriment of any diet plan.
One can prevent these crashes by avoiding foods which rank high (above 69) on the GI list.
The glycemic index ranges from one to a hundred.
As indicated, foods scoring over 69 are considered to rank high and should be avoided whenever possible.
Foods which score under 55 are deemed low on the index and ideally should comprise the bulk of your carb intake.
Foods which rank in between 55 and 70 are considered mid range, and moderate consumption will not trigger overly volatile blood sugar levels.
Understanding where your foods rank on the glycemic index is an easy task.
There are low GI choices resident within virtually every food group.
Breads are a good example.
Whole grain bread scores a relatively low 50, whereas white rolls score a high 73.
In terms of the index, the worst possible choice is a French baguette which scores a whopping 95.
Being cognizant of the GI chart allows one to make the right bread choices thus avoiding those dreaded crashes.
Getting to know the glycemic index list is not difficult at all.
Pasta is an example of a food type which contains both low GI as well as high GI choices.
Protein enriched spaghetti scores a very low 27 on the chart.
Macaroni has a relatively low score of 45.
However, rice pasta tops out the chart at a whopping 92.
To be GI compliant, one does not have to be deprived of pasta.
One simply needs to know which pasta to choose.
This phenomenon extends to almost every other food group including fruits, pasta and even candy.
Vegetables are the group with the largest selection of low glycemic index choices.
The only salient exception is broad beans which rank very high on the list.
This is just one more reason to follow the old adage of ensuring that you eat your vegetables.
The glycemic index list can both help you maintain higher energy levels as well as facilitate shedding unwanted pounds.
The list is easy to learn and understand, and it should be incorporated as a reference point when you are planning your next meal.
Source...