I can't believe I was doing it wrong all these years.Glycemic Index - Can It Help with Weight Loss?
Can eating low glycemic index foods be the secret to successful weigh loss? Glycemic index foods have become very popular for burning body fat and helping control diabetes and heart disease.
Does the glycemic index diet have what people are looking for?
People are looking for an answer to the battle of the bulge. An edge. Many weigh loss marketers make attempts to have the one specific miracle ingredient or strategy to get those results. There is not one specific answer for burning body fat and weight loss.
Your lifestyle, your diet and daily routines have a big impact on that however the glycemic index is very much worth paying attention to. More and more people following these types of foods are finding success with their weight loss goals.
What is glycemic index?
Glycemic index is a measure of how quickly sugar from a specific food reaches the blood stream. When you eat foods that have a lower glycemic index, it doesn’t raise your blood sugars and insulin levels quickly like some foods do.
How does this affect weight loss?
Insulin is a hormone that is released when the blood sugars are elevated. Insulin helps lower your blood sugar levels by encouraging cells to take in the extra sugars from the blood.
Large releases of insulin will cause the blood sugar to crash leading to low blood sugar levels and will trigger the appetite making the dieter feel hungry faster. High insulin levels also have an effect on how your body stores fat and releases fat from your body.
The purpose in the gycemic diet is to lower the insulin burden avoiding those sugar rush challenges. Using the gycemic index scale will help you make healthier choices when it comes to your diet, look for foods that are lower on the glycemic index scale. Foods that are less processed and in their natural state tend to be low-glycemic foods.
You don’t want to eliminate foods that are high on the gycemic index scale just limit these types of foods more and eat the majority of your foods low on the G.I scale.
Foods that tend to be high in the glycemic scale in general are white foods (such as bread, pasta, rice, white potatoes and cereal) Stick with whole grains, beans (kidney, lentils, Lima, etc.), vegetables and most fruits.
Some examples of high, medium and low G.I foods. High G.I. foods:
- Refined flour like white bread, french bread, bagels, croissants, muffins
- Watermelon, dates, figs, ripe bananas.
- Highly refined breakfast cereals, baked potatoes, carrot, parsnips.
- Soft drinks
Medium G.I. Diet foods:
- Honey, ice cream, new potatoes, jam, couscous, potato chips.
- Pineapple, mango, kiwifruit, raisins.
- Oatmeal cookies, bran muffin, whole-wheat bread, pita bread, rye crispbread.
Low G.I. Diet foods:
- Apples, apricots, cherries, grapefruit, oranges, peaches, pears, unripe bananas, most fresh fruit.
- Asparagus, broccoli, celery, kale, cauliflower, red cabbage, sprouts, green beans, radish, peppers, salad vegetables.
- Sweet potato, whole grain pasta, sweet corn, peas, chick peas, most type of beans ( soy beans), lentils, barley.
- Basmati rice, long grain brown rice, wild rice, porridge oats, muesli, bran cereal, peanuts, peanut butter, cashew nuts.
- Milk, yogurt, eggs.
- Breads like rye, pumpernickel, mixed grain.
If you want to feel full longer then stick with more healthy less refined foods. Remember calories are always most important for weigh loss. A low glycemic index diet can have great benefits to your overall health, especially for diabetics. Using the power of the glycemic index can make a different for many looking to lose weight and burn body fat.
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