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Simple Steps To A Low Glycemic Index Diet
By Gary Matthews
Have you read about this recently? 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.
Steps to a low GI diet
¡¤ 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.
¡¤ 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 yoghurt 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.
In conclusion low GI foods are ideal for losing weight due
to the slow absorption from the stomach. Low GI foods
also help to keep blood sugar levels more stable
About the Author
Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.
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