Savvy Fitness - Diet & Exercise » Glycemic Index Diet

The Basics: What Is The Glycemic Index

Jennifer — Tue, 02 Oct 2007 00:39:03 +0000

It was very long ago that many didn’t know what is the glycemic index, although today the glycemic index is a popular diet method and many know what it is. However, there are those who still don’t know the answer to the question, what is the glycemic index. The glycemic index is a system that shows how your body reacts to various levels of sugar. Food are rated between zero and one hundred on the index charts and glucose is in the highest position.

Foods that have a high glycemic index like simple carbohydrates will increase the sugar levels in the body rapidly while low glycemic index foods will slowly increase the bodies sugar levels. By having a good understanding of the answer to the question what is the glycemic index, you can have help with your weight loss and help controlling your diabetes.

How Does It Work?

The glycemic index is a very complicated system so there is no specific way to answer the question of what is the glycemic index in general terms. Every person has a different response to certain foods and many factors influence this response including age, activity level, insulin levels, time of day, amount of fiber and fat in the food, how processed the food is and what people eat along with the food.

Other factors also influence the glycemic index such as the ratio of carbohydrates to fat as well as how the food is cooked, whether it is boiled, fried or baked. Your metabolism will effect how the sugar level in your body responds after eating certain foods. If you eat foods with a low glycemic index they will have little effect on the sugar levels in your body. However, high glycemic index foods will have an instant effect on your blood sugar levels. Make sure you test your reactions to certain foods and compare them to the glycemic index.

The Benefits

After you have learned a basic overview of what is the glycemic index you should consider what benefits you can gain from learning this complex system. Health experts have stated that the glycemic index is a helpful tool when it comes to meal planning as long as individuals monitor their individual response to foods. Eating low glycemic foods will help people lose weight and increase the sugar levels in the body in order to sustain energy levels for a longer time period. This means with energy being slowly released into the bloodstream individuals won’t feel the need to eat as often.

High Glycemic Index Foods Do Not Cause Obesity

Jennifer — Tue, 02 Oct 2007 00:35:02 +0000

There are several popular diet books that have been printed recently that claim that diets too high in carbohydrates will lead to high insulin levels which will cause less fat from burning off and lead to obesity. These diets have been all around the networks on TV and are everywhere on the Internet and, of course; both authors have been on Oprah. They have also both been listed as #1 on the New York Times Bestseller List, but what they claim about high glycemic index foods is very questionable. They profess that high glycemic index foods such as parsnips, potatoes and carrots are the most dangerous because they seem to produce the largest insulin response. But a study of the Pima Indians in Northern Mexico proves their theory is wrong.

The Pima Indians

The Pima Indians in Mexico weigh 60-65 pounds less then the Pima Indians who live in Arizona. This is interesting because the Pimas of Mexico eat high glycemic index foods consisting mainly of corn tortillas and potatoes. The Pimas of Arizona eat a Westernized diet with more protein and fat in their diet. Diabetes is very prevalent in the Arizona Pimas by age 50, whereas the Mexican Pimas are very rarely afflicted. So, if a high glycemic index food diet raises insulin levels and promotes weight gain, then why aren’t the Mexican Pimas becoming obese and developing diabetes? One theory is that the Mexican Pimas are much more active then the Arizona Pimas. One daily exercise routine will improve the insulin resistance for one day or more. Exercise depletes the glycogen in the liver and muscle so these tissues will quickly take up blood sugar after an exercise in order to replenish their glycogen storage area. When people are inactive the muscle glycogen storage area is full and they resist the action of insulin. They no longer have any use for the blood sugar when their glycogen stores are completely full and they are not moving.

A genetic difference in the two groups is not an answer either, since both Pima groups come from the same genetic stock. It is generally the consumption of excess calories in any form and inactivity that will lead to excessive obesity. So, the general thought that high glycemic index food is a leading cause of diabetes and obesity is just not true. It is really more relevant to say that obesity leads to insulin resistance and high insulin levels.

Information on the Carbohydrate Glycemic Index

Jennifer — Mon, 01 Oct 2007 00:21:19 +0000

The carbohydrate glycemic index scale is an element that needs to be taken into serious consideration with anyone’s diet and exercise routine. It is a tool that can help you control your blood glucose levels, cholesterol levels, appetite, and lower your risk of getting heart disease and type 2 diabetes.

Diabetes in particular is something that you want to prevent in any way possible, as once it is developed it is lifelong, and can result in a series of other more serious ailments and health conditions, namely cardiovascular illnesses.

What is the Carbohydrate Glycemic Index?

Basically it is a scale that ranks carbohydrate-rich foods in terms of how quickly they raise your body’s blood sugar levels. It works because when you eat foods that contain carbohydrates, the sugar or glucose that is contained in these foods breaks down when it is digested and as a result your body receives energy.

After you eat anything, your blood sugar level rises, the amount of which varies depending on which particular foods you consumed. The higher in sugar or fat a food or drink is, the more quickly your blood sugar level will rise. It is also dependant on how much of the food you eat, as the more you eat the higher your blood sugar levels will rise.

The Importance

The carbohydrate glycemic index is an incredibly important weight management tool, because it allows you to determine which foods you should steer clear of and which you need to keep for energy. Therefore by using the carbohydrate glycemic index to your advantage, you will be able to create a healthy, nutritious weight and diet plan for yourself.

Tips

In correlation with the carbohydrate glycemic index, there are a few particular tips that you should keep in mind, including: try to include at least one food low on the glycemic index scale for each meal, limit the amount of processed and starchy foods you consume, try to eat whole grains as often as possible, drink plenty of water, check your blood glucose level before eating and then again about an hour after you are done, and watch your portion sizes.

By properly integrating the glycemic index into your existing weight management plan, you are going to notice drastic improvements almost immediately, and with prolonged use you will not only end up losing more weight and getting in shape, but as well will receive long-term benefits because you can use it for the rest of your life.

The Skinny on Low Glycemic Index Foods

Jennifer — Mon, 01 Oct 2007 00:37:41 +0000

If you’re interested in starting to eat foods low on the glycemic index and are looking for where to start, you have come to the right place.

The beauty of the low glycemic index food diet is that you can eat almost anything you like but just make smarter choices so that your blood sugar levels are stabilized and you are not reaching for that candy bar minutes later. Any diet which would day you can eat humongous portions of French fries and chocolate cake and still lose weight is probably a scam.

However the science behind low glycemic index foods make sense and many doctors even approve it for people with diabetes, other insulin issues, simple obesity as well as those suffering from polycystic ovarian syndrome, more commonly known as PCOS.

Food Diary

Keep a food diary of what you normally eat for a week so that you get started on the right foot. If you graze all day instead of having three square meals, then jot each and every snack down. Once you’re done, that look up the glycemic index or GI value of the food on websites or books that you may have. In this article we have included some sample GI values to help you chose low glycemic index foods. Once you have the GI values figure out, try to cut back on 70+ foods and incorporate more under 50 point value foods into your diet. If there is something that you are really craving, try to offset it by adding lime juice or vinaigrette dressing that lowers the GI value and could make a medium value food in to a low glycemic index food

Some Examples of Low Glycemic Index Foods

In the fruits and vegetables category, cherries are known to be the lowest on the fruit glycemic index of foods with just 22 points. Other good choices are grapefruits, prunes and pears. Household staples like apples, bananas and oranges range in the middle and high GI value fruits that should be cut down on include dates (103), watermelon and fresh pineapple.

Mushrooms, broccoli cabbage and carrots are a mere 10 points on the GI index and therefore easily qualify as low glycemic index foods. Apart from a few high point values like pumpkins and parsnips, most other veggies are good for you – just like your mother always told you.

In the dairy aisle, try to stick to yogurt and skim milk as they qualify as low glycemic index foods as compare to ice creams and whole milk varieties.

Low Glycemic Index Foods Are As Good A Means To Lose Weight As Low Calorie Diets

Jennifer — Mon, 01 Oct 2007 00:36:36 +0000

The glycemic index creates a classification with a numeric value on each type of food that helps you in determining whether a particular food that you are consuming is in fact good for keeping your weight down and whether it will also help you to lose weight. And, it is especially true that a low glycemic index points to those foods that are part of low glycemic diets and which are good for almost everybody, and are especially beneficial to the diabetics who need to eat such foods the most in order to lose weight.

Eat As Much As You Want

Thus foods listed on the low glycemic index are those with which you won’t have much problem sticking to, and on which there are also no restrictions as to the amount of them that you can consume while still being able to lose weight in the process. All that it means is that if you follow the foods listed on a low glycemic index, you will not only lose weight and improve your health, but will also enjoy a substantially better lifestyle than what most other diets would allow.

Thus, foods listed on low glycemic index would help tackle obesity problems and keep you in good health even otherwise, and more so if you are a diabetes patient. And, according to latest research findings, to lose weight today does not necessarily mean eating fewer calories; rather, you should have the right blood sugar balance and this can best be achieved by eating low glycemic index foods.

Even though the introduction of low glycemic index foods is relatively recent in the United States, they have been known to the rest of the world for about twenty years, which explains why after their introduction in the US in 2003, the impact has mostly been minimal. However, according to experts, this trend is going to change for the better and it will become the norm to promote foods such as low glycemic index foods which should impact the American public’s food eating habits for the better.

So, it has of late become more fashionable for Americans to turn to eating low glycemic index foods though such foods have yet to achieve the status of being fully understood or an alternative to the more conventional means of counting one’s calories. Nevertheless, if you are looking for more information on low glycemic index foods, then a very useful website is www.gylcemicGourmet.com, where you can become well acquainted and less mystified by what glycemic index is all about.

Gaio Tagatose: The Ultimate Glycemic Index Sweetener

Jennifer — Mon, 01 Oct 2007 00:32:38 +0000

For those of the people who may want to shed off their unwanted pounds and avoid many health risks like diabetes and coronary heart disease, following a regular exercise regimen could not be enough. And right now, one of the many diet crazes that are sweeping many people off their feet is having a low to moderate glycemic index diet.

But on the other hand, you may be asking, “What about your deserts and your other sweets? Should they immediately blacklisted from menu?”. But the good news is that there is a new product out in the market right now which is known to be a great glycemic index sweetener. This one of a kind glycemic index sweetener could still let you enjoy all the sweetness in any treats that you want to enjoy but still maintain low glycemic index level.

Introducing Gaio

Gaio tagatose is probably one of the best inventions ever made especially for those who are conscious about keeping their unwanted weight off and avoiding health risks because it is probably the first glycemic index sweetener. Gaio tagatose is a nutritive carbohydrate sweetener that is metabolized differently than sucrose and other traditional nutritive sweeteners which only mean that it does not cause an increase to your blood sugar levels that makes it good for those people who are maintaining a low level of their blood sugar or low level of glycemic index.

The Gaio tagatose glycemic index sweetener is safe to use on all foods that requires having sweetness in flavour like cakes and pastries or even chocolate, which requires a great amount of sugar into its making. This one of a kind glycemic index sweetener would allow you to enjoy those kinds of foods without having to worry about the increase on your weight or the level shoot up of your blood sugar.

If you are interested about knowing more about this one of a kind glycemic index sweetener and its other benefits that it could give you, you may log on to its official website at www.gaio-tagatose.com for more details. On their website, you also get to see the other healthy effects it could bring to your body like healthy teeth, low-calorie intake, and many others aside from promoting a low glycemic index food intake.

Not only that, when you visit their website, you also get to see the other food recommendations in which you could use the Gaio tagatose glycemic index sweetener. So visit their website now and see for yourself what Gaio tagatose could do for your health and your taste buds.

How Cheddar Cheese Rates on the Glycemic Index

Jennifer — Sun, 30 Sep 2007 00:21:46 +0000

The glycemic index is critical to any weight management plan. Basically it is an index or scale which shows you how different foods rate in terms of how quickly they raise your blood sugar level. Foods that raise your blood sugar level quickly rate high on the glycemic index scale, while those that raise your blood sugar level over an extended period of time rate lower on the index.

For the most part this means that the foods high on the index are fatty and not nutritious, and that therefore those that are low are healthy and nutritious. This is not always the case, but for the most part this rule applies.

Cheddar Cheese on the Glycemic Index

When it comes to a food such as cheddar cheese on the glycemic index and how it rates, the answer here is actually not all that easy. This is because there are certain foods which are considered as being variables, and which can rate as both high and low on the glycemic index such as cheddar cheese.

The issue of cheddar cheese on the glycemic index is actually perfect proof of the problems that are associated with the index in general, as although it would indeed be extremely useful to have an appropriate measure of how glycemic various foods are, the fact still remains that the index has some issues.

For instance, there is the small number of foods that are actually tested, and as well the variability of the foods tested and the fact that the glycemic index does not stimulate the way that people eat, which means that the shown results can actually be completely inaccurate.

You have to realize that there are many different recipes, varieties of plants and styles of cooking, and because of this, there can really be no accurate and precise glycemic index measurement of most foods. When you combine this all it becomes obvious that it is very difficult to know what the real differences between foods actually are.

This is why it is important, whether in regards to cheddar cheese on the glycemic index or a different food entirely, that you also incorporate a variety of other weight management tools as well, besides just the glycemic index, in order to keep track of what you are eating, what you should be eating, and how healthy you are.

If you are interested in getting and staying healthy, then the glycemic index should definitely be a part of your life, but with it you are going to have to integrate various other methods as well.

Tips For Choosing Foods That Have Low Glycemic Index For Diabetes Patients

Jennifer — Sat, 29 Sep 2007 00:22:52 +0000

It really such a hard thing when you are a patient with diabetes and it is not only because of the health risks that you may be involved in but there are many hindrances that would not allow you to live like what normal people do. One of the many hindrances that you may experience once that you are a diabetes patient is that you could not eat many kinds of foods for fear that it may shoot the level of your blood sugar in no time.

When choosing the right foods, it is important that you choose foods that are low in glycemic index for diabetes patients. Here are some tips that a patient of diabetes should know about glycemic index and a few guides into choosing which foods to eat to control your glucose levels.

Choose Wisely

It is already such a big step for diabetes patients to know about the relationship of a low glycemic index with diabetes because it would easily make their choosing of foods more easily, knowing what foods to avoid and what foods are good to eat. On the other hand, it is also important to know for diabetes patients that they must eat low to medium glycemic index foods to help lower or maintain their glucose levels.

One of the tips that patients with diabetes should remember about glycemic index foods is to base their choices of food on their overall nutrition. This does not only include the whole meal but also all the vitamins, minerals, and fiber or in short, even the supplements that you take every day. Then, when you are confronted with foods that you know that are high in glycemic index, it is best that you combine it with a low level glycemic index food to still control your blood sugar level.

It is also a great thing that when choosing a foods that are low in glycemic index for diabetes patients, choose foods that you know are limitedly processed and refined starch foods. This is primarily because they are very low in fiber, minerals, and other nutrients but also, they often have a high glycemic index levels.

Another thing that you could do when you are a diabetes patient and needs to choose the right food for you is to try different kinds of other foods that you have not tried before. Foods like beans, rice, yams, baked potatoes, fruits and vegetables, and many others. Remember, knowing about all these tips is just half the battle, there is nothing that could beat constant check-up with your doctor and constant vigilance about your blood glucose level before and after eating to prevent you from the risks of diabetes.

Yummy: Diabetic Diet And Glycemic Index Foods

Jennifer — Sat, 29 Sep 2007 00:23:43 +0000

The title was not meant at all to be sarcastic. A diabetic diet and glycemic index foods are yummy. You still eat real food – even sugar – but in different proportions and in some cases, tasty and more healthy substitutions. You can’t rely just on a diabetic diet and glycemic index foods alone to help manage your diabetes and/or hypoglycemia and/or weight loss. You still need to exercise regularly, get check ups and follow your doctor’s advice. But at least you’ll have the energy for all that activity with a diabetic diet and glycemic index foods.

What Are Glycemic Index Foods?

The Glycemic Index was complied after about twenty years of research, with additions made all the time. It is a huge rating system of how much foods affect your blood sugar levels. These levels, of course, or of prime concern to those with either type of diabetes, hypoglycemia or those who need to loose weight because of a heart disease. The higher the rating on the Glycemic Index, the more you want to avoid or eat less of that food. You don’t need to cut it out entirely, but you still need to be aware that you can only have just a little. The rest of your meal is then made up of foods low on the Glycemic index, often called low GI foods or glycemic index foods.

You have probably eaten dishes approved for a diabetic diet and low glycemic foods without even realizing it. Perhaps you’ve had steamed unbreaded fish, vegetables and brown rice, cooked in olive oil and spices instead of butter and salt. Yummy, wasn’t it? You don’t have to become a vegetarian to follow a diabetic diet and glycemic index foods, but you do need to monitor your protein intake.

Usually, with a diabetic diet and glycemic index foods, each meal follows a “three threes” plan. You have a third fruits or vegetables, a third of protein and a third of carbohydrates. You especially have to pay attention to carbohydrates, as they convert mostly to glucose. Talk to your doctor or your diabetic or glycemic support group about your diet. They will have many suggestions for you.

You Don’t Need A Separate Diet

Being on a diabetic diet and glycemic index foods is not a prison sentence. You don’t have to make separate meals for yourself than for the rest of the family. It wouldn’t hurt them to eat the same things you are. One questionable activity is when you go to eat out. How do you know what is safe for your diabetes diet and glycemic index food list? You need to do your research before you go out. Many websites, including those for the popular South Beach Diet, will give ratings and suggestions for many of the main restaurant chains in the nation.

A Guide to the Diabetic Diet Glycemic Index Chart

Jennifer — Fri, 28 Sep 2007 00:24:11 +0000

Before you can understand about the diabetic diet glycemic index chart, you have to acknowledge the basic glycemic index, which is quite complex. Basically what it does is rate the different foods on a scale, in terms of which raise your blood sugar levels the quickest.

Those which raise your blood sugar levels more quickly rate as being high on the glycemic index, while those that take more time to increase your blood sugar levels obviously rate as being low on the glycemic index.

Diabetic Glycemic Index Chart

The diabetic glycemic index chart is very similar, with the most major difference being that it is specifically designed for diabetics. The diabetic glycemic index chart is great because not only does it help diabetics to understand exactly what they should and should not eat, but as well it can help people who are not even diabetic to prevent themselves from developing the disease.

This is because eating a lot of the foods that rate as high on the glycemic index means that you are at a much higher risk of developing diabetes, which is why the index is considered as being such a crucial weight management tool.

What To Do

Basically then what you want to do here is use the index to your advantage as much as possible and take time to consider the different foods that you are eating in terms of how they rate on the scale. However you also want to take other issues into consideration, such as how you are actually cooking the food and how much of it you are eating.

A lot of people are ignorant in this area and believe that just because a food is high or low on the glycemic index that it is either unhealthy or healthy, but this is actually not the case. Different people cook their food differently and eat different size portions, and this is critical to take into consideration.

Obviously the more food you eat at one time, regardless of what type of food it actually is, the higher it is going to end up rating on the glycemic index, and this is exactly why you cannot simply use this tool as your only weight management assistance.

Remember that the diabetic diet glycemic index chart can help you where you need it most, and so just because there are a few known problems with it you should certainly not be deterred from using it, however you do need to integrate other weight management tools as well.