Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

What is the Glycemic Index?


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.

----------------------------------------------------------
Simple steps to a low GI diet.
----------------------------------------------------------

Step No 1

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.

Step No 2

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

yogurt 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. Alcoholic beverages especially wine are also low GI so can be included in your diet but remember to count them in your daily caloric intake.

Low GI foods are ideal for losing weight due to the slow absorption from the gut. Low GI foods also help to keep blood sugar levels more stable and this has an effect on reducing sweet cravings.

Gary Matthews is a fitness trainer from "down under" who has been coaching clients from athletes to bodybuilders for two decades. You may contact Gary directly at gary@maximumfitness.com and visit his website at http://www.maximumfitness.com.


MORE RESOURCES:

People Magazine

Kevin Smith Celebrates His 85-Lb. Weight Loss with Throwback Photo - See the ...
People Magazine
His weight-loss journey started after an incident in March 2010, when the Clerks director was kicked off a Southwest Airlines flight from Oakland to Burbank, California after being told he was too large to fit in a single seat. A year later, Smith said ...
Kevin Smith Debuts 85-Pound Weight Loss! See His Skinny Body TransformationE! Online
Kevin Smith Shows Off His 85-Pound Weight Loss, Grown Up (And Gorgeous ...In Touch Weekly
Kevin Smith 85 pound sugar-free weight loss diet: Kicked off plane as 'too fat'Examiner.com
Celebrity Health & Fitness (blog)
all 6 news articles »


Rewrite the Rules for Your Weight Loss
Tucson Local Media
While it's important to limit certain food choices, you should be able to continue to enjoy many of your favorite foods in moderation, especially if you consider boosting your diet efforts with a weight loss aid, such as alli (R) (orlistat 60 mg ...

and more »


Weight-Loss Surgery May Help Ease Incontinence
WebMD
Obesity is a key risk factor for urinary incontinence, a distressing condition that causes people to accidentally leak urine. Weight-loss surgery helps obese people shed unwanted pounds. In turn, that weight loss seems to help prevent a loss of bladder ...
Bariatric Surgery May Improve Urinary IntcontinenceEndocrinology Advisor

all 3 news articles »


247Sports.com

Kennedy Meeks' continued weight loss
247Sports.com
On Monday night, UNC junior center Kennedy Meeks posted a digital scale reading of 260.30 on his personal instagram account with the caption "P.R.O.G.R.E.S.S keep reaching my goals!!". The 6-foot-9 Charlotte native was listed at 270 pounds on the ...



Weight loss: Kenneth Suffern, Jr., 39, of Atlanta, Ga. lost 66 pounds
Atlanta Journal Constitution
Weight loss: Kenneth Suffern, Jr., 39, of Atlanta, Ga. lost 66 pounds. 12:00 a.m. Tuesday, June 30, 2015 | Filed in: Health. . Torpy: The other team wins one. Free access to myAJC for AJC subscribers. Explore ...



Huffington Post Canada

Scoop: EXTREME WEIGHT LOSS: LOVE CAN'T WEIGHT on ABC - Tonight ...
Broadway World
In the current season of the hit series "Extreme Weight Loss," there are three special companion piece editions -- "Love Can't Weight" -- in which hosts and trainers Chris and Heidi Powell help three obese couples get in shape, both physically and ...
How Corporate Wellness Programs Can Alienate EmployeesHuffington Post Canada

all 2 news articles »


ForeverGreen Worldwide Corporation Announces New Weight Loss Product ...
PR Newswire (press release)
30, 2015 /PRNewswire/ -- ForeverGreen Worldwide Corporation (OTCBB: FVRG), a leading direct marketing company and provider of health-centered products, today announced the company is commencing the pre-launch of a new weight loss product, ...

and more »


Fall River Herald News

Tiverton TOPS chapter celebrates 30 years of weight loss success
Fall River Herald News
TIVERTON — “The more we get together, together, together, the slimmer we'll be,” sang the members of the Tiverton chapter of the TOPS weight loss program to start their meeting. The acronym TOPS stands for Take Off Pounds Sensibly, and is a group ...



AgencySpy

Grey, 360i Move Away from Weight Loss for Lean Cuisine
AgencySpy
As part of a major brand overhaul including new packaging and entree options, Nestle brand Lean Cuisine has changed up its advertising with a move away from weight loss marketing with new broadcast and social campaigns.

and more »


POPSUGAR

How Trista Lost Over 60 Pounds and Became a Bodybuilder in the Process
POPSUGAR
Before Trista Elaschuk became a successful bodybuilding competitor, she endured years of diets that just didn't work. "I struggled with weight my entire life and went on my first diet at the age of 16," she told us. "This started the cycle of yo-yo ...


Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright 2006 Luminati Inc. All rights reserved.