What is Glycemic Index

Low Glycemic Lifestyle - What is the Glycemic Index?

noreply@blogger.com (Gwendoline Gould) — Tue, 13 Jan 2009 14:49:00 +0000

A Low Glycemic Lifestyle has been shown to have many benefits. But so much of the information about the Glycemic Index and advantages of a Low Glycemic Lifestyle is overly technical--here's a simple explanation of what the Glycemic Index is and why it matters.

What is the Glycemic Index?

The Glycemic Index (or GI) measures the effect of carbohydrates on blood sugar. During digestion, some carbohydrates are broken down rapidly and release glucose into the bloodstream quickly. These are "high GI" foods. Other carbohydrates break down slowly and release glucose into the bloodstream gradually. These are "low GI" foods.

Why Does the Glycemic Index Matter?

The GI matters because of the response our bodies have when we eat high GI food. When we eat food with a high Glycemic Index, our blood sugar rises rapidly. Our bodies produce insulin to counteract the spike, which makes our blood sugar drop. When our blood sugar drops, we feel hungry again and often crave another high glycemic food to counteract the blood sugar drop.

In contrast, when we eat low glycemic foods, the carbohydrates are broken down more gradually and released into our bloodstream at a slow, steady rate. Our blood sugar rises but does not spike rapidly. Insulin is still produced to counteract the rise, but it does not cause a crash. We do not get hungry again as quickly and when we do, we don't crave the high glycemic foods.

Not to mention, low GI foods are usually healthier in general! Low GI foods include most vegetables and fruits, as well as whole grains. The same foods our moms and doctors tell us we should eat more of!

High GI foods could include most processed foods and foods that might fit into the category of "junk food." It's the stuff we know isn't really good for us but love to eat anyway.

Benjamin J. Marshall is a recovering sugar addict who has experienced the advantages of a Low Glycemic Lifestyle personally. Weight loss, more energy, and improved health in general are some of the benefits he has seen. Get more information about a Low Glycemic Lifestyle and follow Benjamin's personal journey to adopt a Low Glycemic Lifestyle at http://www.LowGlycemicLifestyle.com.

Article Source: http://EzineArticles.com/?expert=Benjamin_J._Marshall

Glycemic Index of Honey and Sugar

noreply@blogger.com (Gwendoline Gould) — Wed, 29 Oct 2008 08:12:00 +0000

Understanding the Glycemic Index of honey and sugar could help you better watch your daily sugar consumption. Do you know how much sugar are you taking today? Table sugar (chemist calls it “sucrose”) which is made from two simple sugars called glucose and fructose, is being processed into so many foods such as cereals, bread, mayonnaise, jam, peanut butter, and ketchup.
glycemic index resource

The Glycemic Index which is assigned to each food, measures how much a given food affects blood-glucose levels. The lower the rating, the slower the absorption and digestion process, which means a more gradual and healthier infusion of sugars into the bloodstream, whereas, a high rating means that blood-glucose levels are increased quickly, and the pancreas are stimulated to release insulin to keep blood-sugar at a constant and safe level, and this inhibits the release of growth hormones, which in turn depresses the immune system. An influx of sugar into the bloodstream not only upsets the body's blood-sugar balance, the insulin secreted also promotes the storage of fat and weight gain which has been linked to obesity and cardiovascular diseases. Complex carbohydrates such as fruits and vegetables tend to be absorbed more slowly, lessening the impact on blood-sugar levels, and hence form an important part of the diet of those who are trying to lose weight.

Glycemic index is of special significance to diabetic people, but also has important health implications for people in general. Low GI diets have been reported to lead to improved insulin responses and blood cholesterol level. Studies show that honey is low on the glycemic index and therefore provides a long, steady source of energy.

Now here is the Glycemic Index of honey and sugar:

Honey's Glycemic Index: 55
Sucrose's Glycemic Index: 61

And watch what you eat.

Source: www.benefits-of-honey.com/glycemic-index-of-honey.html

R. Tan is the owner of the website benefits-of-honey.com which is a rich honey resource community specially built for all the honey lovers and fans in this world. She has packed this website with a wide range of quality contents on honey based on her knowledge and experience with honey, so as to promote its invaluable benefits which she believes could bring many positive spin-offs in everyone's daily life.

Article Source: http://EzineArticles.com/?expert=Ruth_Tan

Diogens Study - High Protein v low or high GI foods

noreply@blogger.com (Gwendoline Gould) — Mon, 06 Oct 2008 18:49:00 +0000

Increasing protein in the diet decreases weight regain after weight loss, whereas glycemic index foods did not play any detectable role. These were the finding of a recent study.
glycemic index resource

The Diogens study was designed to provide information to european consumers on which diet is likely to be the most successful for weight control, that being a high protein intake rather than low or high GI food intake

A Home Remedy Can Help Diabetes

noreply@blogger.com (Gwendoline Gould) — Mon, 22 Sep 2008 18:58:00 +0000

Those that suffer from diabetes are at great risk for health problems like heart disease and stroke. There are some home remedies that can be used to help individuals lower these risks and to improve their overall quality of life. If you suffer from diabetes, consider what could happen to you if you do nothing about it. You could face conditions like blindness, nerve disease, impotence and even amputation should the disease cause them. This condition is due to the body’s inability to maintain the right amount of glucose in the blood.

Herbs And Essential Oils

There are many home remedies out there that can help to reduce the seriousness of your diabetes and can improve the way that you live your life and improve the quality of your life too. Consider these tips for diabetics.

• Purslane: This is an herb that you may not have heard much about but that often lurks in your garden as an annoying weed. Yet, you may find that it is a great choice for the diabetic. It is a source of fatty acids and is packed full of nutrients that will provide specific help to those that are suffering from diabetes. It contains a wide range of antioxidants, all of which are ideal for helping to improve your condition. Vitamins C, A and E as well as many minerals are found it in. You should consider eating a diet that is rich in Purslane as it can help to manage diabetes considerably.
• Essential Oils: There are a handful of essential oils that can improve the overall side effects that most patients suffering from diabetes deal with. Lavender, ylang yland, bergamot, and germanium are a few that should be consumed because they can help improve your condition. They can help by relieving the stress that you are under, improve the quality of your skin and lower the risk or instances of skin infections. They also help to treat ulcers.

Those that are suffering from diabetes can find a good amount of information available to them to help them to use home remedies to compliment their medications. Many find that these medications have side effects and that herbal or other natural products can improve life in general. A home remedy for diabetes can help to improve your life considerably.

Nutrition And The Glycemic Index

noreply@blogger.com (Gwendoline Gould) — Sun, 07 Sep 2008 17:07:00 +0000

Eating healthy means knowing the nutritional value of the foods we eat. Although once that only meant vitamins and minerals, we now have a new area: the glycemic index of carbohydrates. What this does is give us an indication of how the sugar is being used in the body, and which carbohydrates have higher sugar content and should be restricted. Certain carbohydrates turn to sugar moreso than others, and thus create the potential for high blood sugar. Some of these products are easy to identify such as cakes, candies, and other sweets, but it also includes other products such as potatoes, refined white flour, white rice, and even white bread.
glycemic index resource

Learning to eat carbohydrates that have a lower glycemic index is one step toward having a more nutritionally balanced diet. In addition, these products are more likely to keep your energy level to be at its height of performance, thus preventing mid-morning or mid-afternoon sluggishness that often results from skipping breakfast or consuming foods that are too rich in quick sugars. The carbohydrates that have a lower glycemic index create slow burning energy that keeps a person going longer in addition to maintaining that full feeling that prevents overeating.

For the person who has had trouble with weight in the past, the switch to low glycemic index carbohydrates will be a welcome change. Often people eat either because they need energy or because they feel they are hungry, but the way these carbohydrates work in the body will help with both of those issues and thus a person can eat less, maintain a high energy level, and feel full longer between meals. It will take a little time to become used to the transition, but once you learn new eating habits, you will not want to return to your old way of eating.

The goal of eating a low-GI diet

noreply@blogger.com (Gwendoline Gould) — Sat, 30 Aug 2008 19:05:00 +0000

The goal of eating a low-GI diet is to have a fairly regular level of blood sugar over a long period of time.

Eating low GI foods keeps your blood sugar stable and is consistent with good energy levels causing foods to be digested slowly, leaving you feeling fuller, longer, not causing spikes in your blood sugar levels or causing your pancreas to secrete large amounts of insulin.
glycemic index resource

Eating high GI foods equates with fluctuating energy and moods, weight gain and the risk of diabetes and heartdisease.

Eating fats on their own has no direct response on either hormones, but theydo slow down the impact that carbohydrates have on insulin. stop eating fatty foods like cheese and ice cream, and to start eating more low-fat carbohydrates like pasta, rice and vegetables

Eating meals which combine carbohydrates and proteins has also been shown to be the best support for the stress/adrenal system.

Eating right becomes as simple as making the right choices of food based on their index rating. Leaving you less likely to grab convenient snacks in between or eating unhealthy portions at mealtime.

Avoid eating energy consumers: These are refined carbohydrates, processed foods, caffeine and other stimulants.

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Carbohydrates simple or complex

noreply@blogger.com (Gwendoline Gould) — Sat, 23 Aug 2008 17:15:00 +0000

The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. The GI diet helps you understand the key components of any food; carbohydrates, proteins and fats, and how they are digested by our bodies.The body breaks down most carbohydrates from the foods we eat and changes them to a type of sugar called glucose.
glycemic index resource

Traditionally, carbohydrates are known as either simple or complex. Simple carbohydrates includes chocolate,fruit and cakes. . Complex carbohydrates, such as potatoes, rice and pasta are supposed to break down more slowly, producing a gradual rise in blood sugar. This was based on the assumption that as complex carbohydrates had larger molecules they would be harder to digest. Some carbohydrates,particularly sugars, enter the blood rapidly, glucose being the fastest,resulting in a rapid rise and high peak to blood sugar levels.

When carbs are eaten in mixed meals that contain protein and some fat, the glycemic index loses even more of its significance because the protein and fat slows the absorption of the carbohydrates (as does fiber). There should be a larger portion of carbohydrates mixed with more moderate amounts of protein and fat.

Continued consumption of high glycemic index carbohydrates would likely result in severe metabolic abnormalities.

High Glycemic Index Foods

noreply@blogger.com (Gwendoline Gould) — Sat, 16 Aug 2008 12:14:00 +0000

The glycemic index separates carb-containing foods into three general categories:

1) High Glycemic Index Foods (GI 70+),
2) Medium Glycemic Index Foods (56-69)
3) Low Glycemic Index Foods (GI 54 or less)

The consumption of high-glycemic index foods for example potatoes, white rice and white bread results in higher and more rapid increases in blood glucose levels.

People who eat a lot of high glycemic index foods tend to have greater levels of body fat, as measured by the body mass index (BMI).

Experts believe that diets filled with high glycemic index foods may lead to overeating, obesity and adult onset diabetes.

Prevention Better than Cure

noreply@blogger.com (Gwendoline Gould) — Sat, 09 Aug 2008 18:06:00 +0000

Diet and increased physical activity remain the mainstay of both prevention and treatment of obesity, which in turn helps to prevents diabetes, cardiovascular disease and some types of cancers.
glycemic index resource

Diets based on carbohydrate foods that are more slowly digested and absorbed for example low glycemic index diets, have been independently linked to assisting in reducing these risks

However, diets based on the fullness factor have some advantages over Low-Carb diets. Fullness factor based diets may better encourage the consumption of naturally healthy foods, because many fruits, vegetables, and less processed foods have high fullness factors and it may be easier to obtain essential nutrients when on these diets.

Glycemic Index, What Is It?

noreply@blogger.com (Gwendoline Gould) — Fri, 01 Aug 2008 17:45:00 +0000

The glycemic index is a table of measurements which tells how quickly food will be converted by the body into blood sugar (blood glucose). If a food is low on the glycemic index, it will take a long time to convert to blood sugar. A food high on the glycemic index quickly becomes glucose.

The glycemic index uses pure glucose as the food against which all others are measured. Glucose is given a score of 100 on the glycemic index, so keep that in mind when you hear the value of other foods. Surprisingly, some foods, such as dried dates, score higher than pure glucose. (Dried dates rank 103.)

The glycemic index is important because foods which are slowly digested help you stay fuller longer and keep your blood sugar stable. If you eat something high on the glycemic index, such as instant mashed potatoes (86), you will experience a rapid spike in blood sugar followed by an equally rapid sharp decline. This blood sugar roller coaster can lead to chronic exhaustion and overeating. Erratic blood sugar levels can also stress the body and make it more susceptible to developing diabetes and other diseases.

For people with diabetes, the glycemic index is probably the single most important food measurement to take into consideration. Eating foods low on the glycemic index and stabilizing blood sugar naturally can help diabetics decrease or even eliminate the need for insulin shots. If you are worried about developing diabetes, learning the glycemic index can be one of the best preventive measures you can take. (Read the article, How Learning the Glycemic Index Saved My Life.)

For weight watchers, the glycemic index is also critical. This is because foods low on the glycemic index help you eat less overall. The slow digestion process keeps you from feeling hungry. Keeping your blood sugar stable will also help your body digest the food properly instead of immediately converting it into fat.

A lot has been written over the years about food and its effects on blood sugar. Unfortunately, much of the information has been inaccurately presented. As important as the glycemic index is for your health, it has been misconstrued, misrepresented and misunderstood, often by popular diet books. The glycemic index is not difficult to understand but nonetheless, misinformation about it is everywhere.

Many people have the mistaken idea that table sugar and blood sugar are equivalent and that foods with lots of table sugar are automatically high on the glycemic index. This is not true. Table sugar and blood sugar are entirely different on a molecular level. Table sugar is sucrose and blood sugar is glucose. On the glycemic index, glucose is rated at 100 and sucrose is rated at 65.

Ice cream is incredibly high in table sugar but only has a rating of about 50 (depending on the exact kind) on the glycemic index. Why is this? It's because ice cream is also high in cream, milk and eggs. All of those ingredients are so low on the glycemic index that the addition of sugar is not enough to raise the overall glycemic index.

The fact that foods are rarely eaten alone is one of the things that makes the glycemic index confusing. If you eat a food high on the glycemic index along with foods that are low, (such as the sugar along with the cream and eggs in the ice cream) it is the average of all the foods eaten together that counts. So if you really want that piece of cake, have a glass of milk too and the glycemic index is greatly reduced.

Another fact you might find shocking is that many foods sold as "sugarless" actually contain sweeteners that are higher on the glycemic index than pure glucose! This makes these foods worse than worthless; it makes them dangerous. For example, a low fat, sugarless frozen tofu desert, promoted as a healthy alternative to ice cream, has a glycemic index rating of 115.

To really get an accurate idea of where a food ranks on the glycemic index, please check out the Glycemic Index List. This list was compiled by researchers who carefully monitored the blood sugar reactions of people given foods in isolation on an empty stomach. Their individual reactions (which will vary a bit) were then averaged together. This is the most accurate way to measure the glycemic index.

Lorraine Grula is a seasoned medical journalist with over twelve years and hundreds of health reports to her credit. Lorraine writes consumer-oriented wellness news from a natural health perspective. A rebel against the corrosive effects of big pharma and corporate media on the integrity of most health care news, Lorraine vows to provide objective, scientifically accurate, easy-to-understand practical information so consumers can form their own conclusions. Visit her website http://www.FeelingGood4ever.com

What is Glycemic Load

noreply@blogger.com (Gwendoline Gould) — Mon, 21 Jul 2008 18:30:00 +0000

The Glycemic Index measures how fast and high a specific food or beverage increases your Blood Sugar. A lower Glycemic Index indicates that a food will stimulate less Blood Sugar and is a "good" carbohydrate. A higher one means it's a "bad" carbohydrate. This system is useful however it doesn't account for your carbohydrate serving size. A better measure is your Glycemic Load.
glycemic index resource

To measure your Glycemic Load, use the following equation:
Glycemic Load = Glycemic Index x Grams of Carbohydrates/ 100

Glycemic Load measures the effect of the total amount of a food on your Blood Sugar. To find the Glycemic Load of any food or beverage, simply multiply the Glycemic Index by the number of carbohydrates per serving and then divide by 100 squared. What's a healthy number? Shoot for 10 or less.

Glycemic Load guidelines per portion of a single food are...

Low Glycemic Load = 0 to 10
Medium Glycemic Load = 11 to 19
High Glycemic Load = 20 and higher

Use this information that both measures provide, with the goal to eat low Glycemic Index/Glycemic Load foods, such as a salad, vegetable and a protein, keeping the total Glycemic Load of the meal low. Glycemic Load daily intake should range from a low of 60 to a high of 180. You can lower the Glycemic Index's impact of a carbohydrate if you eat protein first. Glycemic Index is impacted by both gastric emptying time and speed of digestion in the intestines, and by adding healthy fats, such as butter on popcorn, potatoes, or pasta.

You can lower the ranking of pasta (which falls in the middle range of the Glycemic Index if you mix whole wheat pasta with regular pasta, and make a sauce with lots of vegetables and some protein. Eat plenty of low Glycemic Index foods, such as beans, legumes, and fruits, throughout the day and you'll easily keep within or even below the recommended daily Glycemic Load of 100.

Lynn Lyons
The Obesity Solution
http://www.reversingobesity.com

Good Carbs vs bad carbs

noreply@blogger.com (Gwendoline Gould) — Thu, 30 Aug 2007 09:09:00 +0000

Some people increase their risk for heart attacks, cancers and other diseases by markedly restricting all carbohydrates because they think that all carbohydrates are harmful. Restricting good carbohydrates deprives a person of necessary nutrients which increases their susceptibility to disease.

Bad carbohydrates are ones that cause an immediate high rise in blood sugar levels. Good carbohydrates do not do this. A recent report explains the difference (Current Atherosclerosis Reports, November 2005). Good carbohydrates are the ones found in nature and usually do not cause a high rise in blood sugar levels. Bad carbohydrates are usually created by refining grains or other plants into "pure" starches or sugars (i.e., flour, white rice, cornmeal, table sugar and all other extracted sugars.) These refined carbohydrates pass immediately from the stomach into the intestines and cause a high rise in blood sugar.

Whole grains have a thick fiber coating that releases starches and sugars very slowly so blood sugar levels do not rise too high. However, grinding a whole grain to form flour destroys the seed coat and allows the blood sugar rapidly to enter the intestines where it is absorbed almost immediately to cause a high rise in blood sugar.

When you eat an orange, the solid particles go into your stomach, where the pyloric sphincter closes and prevents all solid particles from entering the intestines until they are broken down into a soup that is then allowed to pass. However, liquid orange juice passes directly into the intestine where it is absorbed immediately.

If you are trying to lose weight or are diabetic, it is perfectly healthful to eat a wide variety of the good carbohydrates: fruits, vegetables, whole grains, beans, seeds and nuts. The carbohydrates to avoid are foods made with flour, milled corn or white rice; fruit juices, sugared soft drinks or other beverages with sugar; and processed foods that contain added sugars.

Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com

Glycemic Index Diet Book - The Ideal Contents

noreply@blogger.com (Gwendoline Gould) — Wed, 22 Aug 2007 17:50:00 +0000

What would you expect to see in a good Glycemic Index Diet Book, well since you are probably trying to find one right know you would have a little bit of an idea but that is probably all you have.

In this article we will look at what you would expect to see in the table of contents of a good book or guide that is specifically written for individuals that want information on the Glycemic Index in relation to weight loss. Before we do so let's start off by covering the basics and explaining what the Glycemic Index, or GI, is all about.

The Index places a numeric classification on each food type from which you can determine if the foods that are currently in your diet are conducive to weight loss. Low Glycemic diets are good for everyone but the people who need these diets most are diabetics and those trying to lose weight. Low Glycemic diets are easy to follow, and if you stick to it you can eat as much of the low Glycemic foods as you want and still lose weight, something that is more conducive to a good quality of life than a very restrictive diet allows.

Accordingly low Glycemic diets are the way to control the problem of obesity and other aspects of ill health that are directly linked to obesity such as diabetes.

That's the good news and even better news is that there are Glycemic Index Diet books available for download that address all the issues regarding diets and eating plans by following low Glycemic Index principles.

Now with this in mind what are the contents that you should look for in an example of a superior book on the subject to help your in reaching your ideal weight safely? What kind of information do you need to know as a MUST?

First of all you need to know what information you can trust and what to ignore. How you can cut through all the diet misinformation that's out there and focus on the tried and true tips that are guaranteed to help you. You don't have enough time to read subject matter that is going to be useless to you and this sectional should help dispel myths and get you up the learning curve quicker.

Straight to the chase information and facts as to WHY going on a low GI diet offers so many health benefits such as lower blood sugar, lower blood pressure, and reduced chances of contracting heart disease. This section should help you identify if the health problems that you may have can be improved upon by concentrating on low GI diet lifestyle.

What the Glycemic Index is, why it matters and how you can use your knowledge about it to address losing your excess pounds in a safe manner. You want to reach a point whereby you actually understand how this works and why it works in order to provide you with confidence and believe in it. How you can combine a low GI eating plan and an exercise regime to increase the effectiveness of your exercise sessions. Which type of exercise routines produce the most efficient and effective results? How much exercise you need to lose weight and when you should do it for maximum impact. What are the best foods and the worst foods to eat on the Low GI diet? A snapshot view of the foods to avoid at all costs and the food types that are beneficial. This will help you to identify very quickly from an table of ingredients which to substitute and which to include.

Why eating too little food can slow down your metabolism and have the effect of you actually gaining weight plus what you can do to help yourself falling into this type of trap. This is one of the major reasons why people tend to fail when starting a new diet or eating plan that involves restricting calories. If you suffer from low energy levels you most definitely want to see a section that tells you how, by incorporating a healthy GI based eating plan, these can be improved upon. An overlooked principle in successful weight loss is the effect the status of your mind has on how you respond to food at certain times of the day. In is very important that a chapter is included that looks at what you need to do to develop a mindset that will ensure you maintain permanent weight loss and create a habitual like tendency to move towards low GI foods instinctively.

A must is an easy to follow guideline that shows you how to incorporate a Low GI Diet when eating out at restaurants and fast food establishments. If you have a busy lifestyle chances are that you will 'eat out' at some point in the week and you would benefit from information that clearly shows which common fast food meals limit your progress on a low GI diet and which ones benefit it.

How you can create meals by incorporated low GI foods to make easy examples of breakfasts, lunches, dinners and quick snacks. Some detailed examples of shopping plans and predetermined shopping lists to help you up the learning curve as quickly as possible. The low Glycemic diet should not be confused with the Atkins diet or any type of diet that relies on cutting out carbohydrates to a level that becomes dangerous, for this reason low Glycemic diets are most likely going to be around for a long time as a maintainable, workable solution to weight loss and weight related illnesses.

About the Author
Frank Muller is a freelance author and website owner - If you are eager to start using the Glycemic Index Diet Book principles to lose weight go over to www.glycemicindexdietbook.info where you can get immediate access to all the information you need.

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The Importance Of Knowing The Glycemic Index

noreply@blogger.com (Gwendoline Gould) — Tue, 10 Jul 2007 19:29:00 +0000

How important is it to know the glycemic index of the carbohydrates that you consume? That depends on how closely you want to monitor those you eat. It is, of course, possible to simply follow the lead of others and switch to certain foods that you know have a lower glycemic index, but if you want to know what that figure is, it helps you retain more knowledge about the foods that you are eating. Once we know what we are eating and what is in the foods we consume, it makes it an easier transition to eating something that is healthy.

For those who are not used to eating carbohydrates based on their glycemic index, this will be a new experience, and with that comes the need to know just how it is going to affect your body. You want to know what you are putting into your body and why these foods are healthier than the ones you have been eating. As consumers, it’s important for us to know just what we are buying and the ingredients in those products in order to know that we are not consuming something that is not good for us to consume. The same holds true for a low glycemic index carbohydrate diet – why would you not want to know the glycemic index of the foods you are eating? If you are going to take the time to make the switch, you may as well take the time to learn all of the facts about what you are eating as well as the information about the products that you used to eat.

Before you make the switch to a low glycemic diet, make certain that you know just where you want to be and then do the research. Information is available that will give you both the glycemic index and the glycemic load of many different foods. Having a diet that is nutritionally well balanced and healthy means knowing the contents of the carbohydrates you consume and whether they fit into the glycemic index where you or your doctor wants them to be When you know this information, it is much easier to know just how much of a difference the change in foods is making on your body’s energy level and overall well-being.

The Nutritional Value of Low Glycemic Index Diet Foods

noreply@blogger.com (Gwendoline Gould) — Thu, 05 Jul 2007 18:12:00 +0000

If you’re not accustomed to looking at the glycemic index of the carbohydrates you consume, you probably don’t understand the importance or have an idea of their nutritional value as it relates to other foods you consume. You don’t want to change your eating habits because someone told you that you should do that, but you want to conduct your own research and find out the reason that low glycemic index carbohydrates are better for you.

The most important aspect of the low glycemic index carbohydrates, other than the fact that they are the slow energy producing carbohydrates is that these are the products we often refer to as containing fiber, and as everyone knows, fiber is important for good bowel health. We find fiber in whole grain products, which are one of the major staples of a diet that is rich in low glycemic index carbohydrates. The fiber content in our diets promotes good colon function as well, both of which guarantees that our digestive system works at its best in providing our bodies with the nutrition that it needs.

In addition to the nutrients contained in the foods we consume, the carbohydrates that have a low glycemic index have less sugar, thus the reason they are the slow-energy producers instead of giving a quick pick me up as a candy bar does. The fact that these foods do not automatically convert into sugar also means that the energy will last longer and we will stay fuller for a longer time than with sugar-based products, thus we will need to eat less in order to feel satisfied. For those who have a weight problem or have in the past, that is a definite advantage to consuming these carbohydrates.

For some, the perfect solution may appear to be to give up carbohydrates totally, but that is not nutritionally sound. First, many foods you consume contain carbohydrates, even some things we drink, so you would need to become a label reader. On the other hand, a diet that does not contain carbohydrates is not a healthy one because these are the basis of the energy in your body. To eliminate carbohydrates means you limit the energy within your body, and soon you will be tired and run down and not understand why. Rather than attempting to eliminate all carbohydrates, switch to those with a low glycemic index that are actually good for you.

The Glycemic Index: Changing Your Eating Habits

noreply@blogger.com (Gwendoline Gould) — Sun, 01 Jul 2007 14:31:00 +0000

When we were children in school, we were taught to eat certain foods to maintain a healthy diet, but unfortunately, as we age, those needs change. Besides, who is going to tell a child to eat whole wheat bread? Sour dough bread? Whole grain cereals? At that age, the important thing was to assure that a child ate three complete meals a day compared to grabbing a candy bar or bag of chips! Children’s needs are definitely different from those of an adult, and even adult needs change as we grow older and our bodies go through the changes that are part of the process of aging. As that happens, eating healthy becomes more important, and we learn that some of the foods we are used to eating are not as healthy as we once thought.

Many of us were taught in school nutrition classes that the complex carbohydrates were those of a non-sugar basis such as breads and cereals instead of cakes and candy bars. Although breads and cereals are still healthier than a candy bar, we now know that they still convert to sugar in the bloodstream, and thus we should eat them in moderation. The sad part is that if we had been taught as children that whole grains such as whole wheat bread and oat, barley, and bran cereals were healthier, we would have become used to those products and wouldn’t give it a second thought. Because we did not learn that at an early age, we have had to learn it later in life, and thus the transition to a different way of eating is much more difficult. When you have been used to eating high-calorie white bread all of your life, the change to whole wheat or sour dough bread is very difficult. This is especially difficult if you have a family member who blatantly refuses to eat wheat bread, so you have to avoid the temptation to eat white bread because it’s in the house.

It’s important to learn as early as possible about healthy eating so that the transition to carbohydrates with a low glycemic index is not such a shock for your body. Anytime you change your eating habits, your body has to become used to the transition, and that may take a few weeks before you no longer crave the foods that you used to eat. That doesn’t mean you need to give up all of the high glycemic index carbohydrates, but you want to reduce your consumption of them for your body’s health.

Purpose of the Glycemic Index

noreply@blogger.com (Gwendoline Gould) — Tue, 26 Jun 2007 15:30:00 +0000

Carbohydrates react in different ways on the glucose levels in our blood. In spite of what many people think, not all carbohydrates affect the blood sugar level in the same way, and to avoid the potential for high blood sugar that can take a toll on our health, it’s important to know which carbohydrates produce the lowest amount of sugar in the bloodstream.

Knowing the glycemic index of the foods you eat allows you to choose foods that have a lower glycemic index, meaning making choices between those carbohydrates that produce less sugar in the bloodstream. The purpose is multi-level because it allows you to maintain good help, keep your weight understand control, and prevent diabetes and heart disease. It’s important for one to know the foods that are have a lower glycemic index in order to know which ones are healthier.

Quite possibly all of us were taught that complex carbohydrates were the slow-burning sugars, thus created the slow burning energy that kept us going through the day in comparison to sweets such as cakes and candies that gives us a quick lift but a quick burn out as well. In other words, we were taught that a slice of bread, pasta, or a potato were better for us than a candy bar, and although that still holds true to a degree, it is not totally factual. Starches are no longer considered complex carbohydrates as we were taught, but are still in the category of simple carbohydrates that turn into sugar as they are digested. On the other hand, whole grains such as brown rice, sweet potatoes, whole wheat flour, whole grain cereals, and non-white breads do not have the same effect and thus have a lower glycemic index than their white counterparts.

The importance of the glycemic index cannot be stressed enough, especially with all we know today about diabetes and heart disease. In the past, we consumed various food products and never knew the harmful effects, but to continue to do so with modern knowledge is courting disaster. Now that we have the knowledge, it’s important to take the time to research the foods we eat, especially carbohydrates, and choose those with the lowest glycemic indexes. Being more careful what we eat will make our lives longer, healthier, and more meaningful.

The Glycemic Index And Heart Disease

noreply@blogger.com (Gwendoline Gould) — Tue, 26 Jun 2007 15:26:00 +0000

Most of us do not think of the foods we eat in terms of heart disease, except the obvious ones such as those high in cholesterol. Failing to recognize the potential for any food we consume to lead to heart disease is a dangerous idea to hold. Although carbohydrates that have a higher glycemic index will not on their own cause heart disease, when they are combined with other risk factors, the potential risk is increased ten fold. The highest potential risk lies in the fact that those who are not eating a healthy diet that includes carbohydrates that have a lower glycemic index are not likely to be eating other foods that are healthy.

The greatest risk factors for heart disease include high cholesterol and high blood sugar (diabetes) both of which can be reduced with a healthy diet and an exercise regiment. A healthy diet begins with one that is low in fat and cholesterol and includes low glycemic index carbohydrates such as whole grains and other complex carbohydrates. The importance of this lies in the fact that simple carbohydrates or those with a high glycemic index value are those that turn to sugar rather than energy and thus have the potential to cause diabetes. The combination of high blood sugar content and high cholesterol make for an unhealthy situation for the heart, and thus the potential for heart disease is increased.

For many people, eating healthy is not something they are prone to do, and unless they grew up in a family where nutrition was stressed, they may not even know that what they are eating is bad for their health. This is especially true of those who do not suffer a weight problem because even though you may feel that because your weight is within normal range, your eating habits are healthy; this is not always the case. Quite often people who are within normal weight range are able to do so because they simply eat less of the foods they consume or they have a very high metabolism that allows them to burn calories quickly. Being within normal weight range does not guarantee that you will not develop diabetes or heart disease, though you may be less at risk than someone who is overweight. To avoid this possibility, follow a diet that is high in low glycemic index carbohydrates and high in whole grains and fruits and vegetables.

The Glycemic Index And Your Health

noreply@blogger.com (Gwendoline Gould) — Wed, 13 Jun 2007 15:03:00 +0000

In some ways, you can link the glycemic index to your health because of its nature and how it affects your overall health. Because we know that too much sugar in the blood can lead to diabetes, it stands to reason that if your diet includes carbohydrates that have a low glycemic index, less sugar will entering the bloodstream, and thus the chances of developing diabetes are reduced. Any time you change your eating habits in order to prevent illness, you are providing the body with the fuel it needs to remain healthy. In addition, carbohydrates with a lower glycemic index include the complex carbohydrates or those that create energy rather than turning into sugar.

The entire purpose of consuming foods that have a low glycemic index is to provide your body with healthy alternatives to the simple carbohydrates that create quick acting energy but cause a meltdown just as quickly. For example, in the middle of the day when you feel tired, you may grab a candy bar to give you a quick burst of energy until the end of the day, but the problem is that you will crash and burn just as quickly when the sugar “high” finishes its job. We do not think of that when we need a quick energy fix, but the fact is that if we take something that is slower-burning energy such as perhaps a slice of whole wheat toast or a bowl or whole grain cereal, it may not give a quick burst of energy, but the energy it gives you will last longer. We think that we need something to keep us from falling asleep, and that sugar-packed product does the job – at the time.

We need to condition ourselves to eating foods that are healthy, and thus preventing the need for quick energy foods. One of the best ways to do this is to get into the habit of eating a healthy breakfast. One of the worst habits that we have is skipping the most important meal of the day. Skipping breakfast is a guaranteed way to lose your energy level before the end of the day, but if you eat a healthy breakfast consisting of whole grains and protein, your energy level will be in its best form for the rest of the day.

Preventing Diabetes With A Low Glycemic Index Diet

noreply@blogger.com (Gwendoline Gould) — Mon, 04 Jun 2007 18:18:00 +0000

Except for juvenile onset diabetes, changes to a healthy eating program can make a difference in whether you develop diabetes later in life. For some people the problem begins during pregnancy with gestational diabetes, and those who develop diabetes during pregnancy have a much better chance of developing the disease later in life. The importance of healthy eating needs to be stressed early in life because the sooner you begin the process of eating healthy, well-balanced meals, the easier it will be to continue doing so.

Diabetes is not a fun disease by any means, and many people don’t understand the real complications that it can cause. Even with insulin injections, it’s important to eat a diet that is low in sugar content, thus the reason for a low glycemic index diet. Simple carbohydrates such as candy, cakes, and even white bread, starches, white rice, and other high glycemic carbohydrates convert into sugar upon digestion, thus raising the blood sugar level in your bloodstream. Although this may not create a problem when you are young, as you get older, and especially if you continue the practice, you increase your chances of developing Type 2 diabetes. In addition, if someone in your family has it, there is a greater chance that you will develop diabetes as well.

The switch to a low glycemic index doesn’t mean that you have to change your entire diet, just the foods that have a high glycemic index such as white breads, potatoes, white rice, bleached flour, and of course, the many sweets such as candies and cakes. What you need to do is substitute high glycemic index for lower glycemic carbohydrates. You can accomplish this by reducing the amount of potatoes you eat, using brown rice instead of white rice, using whole grain breads such as sour dough and whole wheat bread instead of white bread, using whole wheat instead of bleached flour, and choosing cereals that contain oats, barley, bran, and other whole grain products. In addition, reducing the amount of simple carbohydrates such as sweetened cereals, cakes, cookies, candies, and the like and replacing them with fruits and vegetables will also help prevent the onset of Type 2 diabetes. The more ways you find to eat healthier now means the less your chances are of being plagued with the symptoms of diabetes later in life.

Making The Switch To A Low Glycemic Index Diet

noreply@blogger.com (Gwendoline Gould) — Wed, 30 May 2007 18:01:00 +0000

It’s a difficult transition switching from eating carbohydrates that are unhealthy to those that are healthier because of a low glycemic index. However difficult it may be, your health depends upon your consumption of a healthy diet that includes whole grain products and unbleached flour instead of the white products that you have been accustomed to using. It’s not that difficult a decision to make, but it means a difference between being healthy and continuing a lifestyle that is or may be detrimental to your health.

Choosing a diet with a low glycemic index is not difficult and doesn’t require a great deal of thought. You are not giving up foods, but you are eliminating carbohydrates that have a high glycemic index and replacing them with carbohydrates that have a low glycemic index. There is no need to count numbers of do any arithmetic in order to make sure that you are eating a healthy, low glycemic index diet. The easiest way to do that is by doing the following:

• Eat breakfast cereals that include oats, barley, and bran
• Eat breads that contain wholegrain, stone-ground flour, or sour dough
• Reduce the amount of potatoes you eat
• Eat plenty of fruits and vegetables
• Instead of white rice, use Basmati or Doongara rice

The initial switch is difficult because you will be eating differently that you have been accustomed all your life, but when you body begins to feel better, and you find that you have a higher energy level, you will see how much healthier a lifestyle that you have. Making any kind of change in your eating habits is difficult, whether it’s a reduction in sugar, carbohydrates, or reducing the size of the portions you eat. When you are used to eating a certain way or certain foods, the transition period is very difficult.

If every one of us would grow up eating healthy foods, we would not have to be concerned later in life about counting calories, eating low glycemic carbohydrates, or making sure we have enough fiber in our diets. However, the problem is that we are conditioned to eating poorly for the most part, and only when health conditions plague us or we become unhappy with our weight do we seek to change those poor habits. Hopefully future generations will learn the importance of good eating habits, and there will be no need to make drastic changes later in life.

Benefits of the Glycemic Index

noreply@blogger.com (Gwendoline Gould) — Mon, 28 May 2007 17:59:00 +0000

While we used to think that starches were complex carbohydrates, we have since discovered that only whole grain starches can boast of being a complex product. Those include whole grain breads and cereals, brown rice, sweet potatoes (rather than white potatoes), and whole wheat pastas and noodles. Certainly, they are healthier than eating cakes, candies, and other sweets, but the body still turns them into sugars when they enter the bloodstream. They may have a lower glycemic index than the quick sugars, but nonetheless, their glycemic index is still too high to afford much in the way of healthy eating.

If one wants to be healthy, it’s important to limit the amount of high glycemic index foods you consume because these types of foods push your body to extremes. This is especially true if your weight is above healthy limits and you lack exercise. If you do nothing more than switch to eating mostly low glycemic index carbohydrates that allow a gradual release of glucose into your blood stream, your energy levels will become balanced, and you will be less likely to become hungry in between meals.

Some other benefits that one can derive by eating carbohydrates with a lower glycemic index include:

• Ability to lose and control weight
• Increase in insulin sensitivity in the body
• Improvement in diabetes control
• Reduction in the risk of heart disease
• Reduction in cholesterol levels
• Better management of PCOS symptoms
• Reduction of hunger and ability of the body to stay full longer
• Increase in physical endurance
• Assistance in re-fueling carbohydrate stores after exercise

When one has trouble with weight that in itself can lead to diabetes, so it’s important to be careful of foods that may add sugar to your bloodstream such as those with a high glycemic index. It’s an overall benefit of good health as well, and if, in the process, you can prevent the onset of diabetes and heart disease, it is worth the effort. Adding some exercise to a diet rich in low-GI carbohydrates will certainly provide a great deal of assistance when it comes to preventing diabetes and any of its related complications. Even if you have had it all of your life, watching your intake of high glycemic index carbohydrates will improve the body’s ability to keep your blood sugar under control.

Glycemic Index what is it

noreply@blogger.com (Gwendoline Gould) — Sun, 27 May 2007 17:35:00 +0000