So What is the Glycemic Index and Why Is It Important?You need to understand how the glycemic index works and how to use it to plan your meals. You do want to look great, feel great, be healthy and achieve your optimum goal weight, right? So recognizing that different foods can cause an insulin response that either is beneficial or not, helps us to know what to eat.
 In the U.S. most diabetics know what to eat according to the glycemic index but few people realize it's the healthiest way for everyone to eat and the only way for us to lose fat permanently. Yes, I said permanently. The glycemic index tells us the type or quality of the carbohydrate in a particular food and what the food does metabolically once it is digested in the body. During glycemic clinical trials scientists measure how much the food raises blood sugar and affects insulin. They determine if a food stimulates the enzyme responsible for storing fat, Lipase (LPL.) A low glycemic food is digested slowly and thus raises the blood sugar gradually helping you to maintain increased energy longer.
There are lots of other great reasons to eat low glycemic foods. According to the University of Sydney, NSW, Australia and Harvard University experts the benefits are: * Low GI eating helps people lose and control weight. * Low GI eating increases the body's sensitivity to insulin. * Low GI carbs improve diabetes control. * Low GI carbs reduce the risk of heart disease. * Low GI carbs reduce blood cholesterol levels. * Low GI carbs reduce hunger and keep you fuller longer. * Low GI carbs prolong physical endurance. Low glycemic eating is the most efficient and natural way to lose fat. According to the Glycemic Research Institute, which does a great deal of research on the glycemic index, high glycemic carbohydrates store in the fat cells. For many years dieticians and nutritionists thought that it was the fats in our diets that made us fatter so low fat diets were very popular. However, after years of low fat dieting it was obvious that this was not the answer.
Now scientists have learned to differentiate between fat-stimulating and non-fat stimulating carbohydrates. Instead of restricting all carbohydrates we can instead be aware of the high glycemic carbohydrates and eat accordingly. Thanks to the research done on the glycemic index, we now know that low glycemic carbohydrates do not stimulate fat storage or elevate blood sugar and insulin levels. This is great news for us! We can eat good fats, we can eat low glycemic sweets, we can even eat a little ice cream once in a while and still lose fat. And we want to emphasize that low glycemic eating as per the glycemic index is not a temporary diet! It allows you to eat a variety of foods, fats and sweets and yet, it is the best way to lose weight and enjoy good food. It is a healthy way to eat for a lifetime. You will select the foods you want and you don't have to be a slave to calorie counting. You will be eating smaller portions of food more frequently. Living at your ideal goal weight does not require more motivation or becoming a weight lifter or even needing to take an aerobics class. It requires understanding a few key principles and utilizing the tools we have given you here to make it super simple.
It is essential to eat every 3 hours, the same amount of calories just spread throughout the day. According to "Low Glycemic Guide to Healthy Eating" published by the Glycemic Research Institute, if “the protein, carbohydrate, fat and nutrient content of the smaller meals is biochemically correct, the body will align itself to a position of homeostasis.” This is hugely beneficial for our health and fat loss. Homeostasis is the ideal physiological equilibrium produced by a balance of functions and biochemical composition within the body. According to the Glycemic Research Institute,“If this level of homeostasis is maintained, even for a few days, the body will begin to ‘let go’ of adipose tissue. This tactic also lowers LDL cholesterol.” Translation: You feel great and you are releasing fat - it doesn't get any better than this!
We want to make it as easy for you as possible to incorporate these ideas into your lifestyle because they will preserve your health, give you physical stamina, increase your lifespan and make you look great. Start your new eating plan by clicking on the Glycemic Index List of Foods below where you will find a printable list that you can print and put on your refrigerator. After that read Portion Control Tips so you understand how much to eat to lose fat. Then go to each section of foods below that to learn how and what to prepare so that you control your sugar cravings and lose fat efficiently! Glycemic Index List of FoodsThe glycemic index list of foods includes foods that lower blood sugar and help you to lose fat! Portion Control TipsThis is the essential guide to figuring out serving sizes and what makes a low glycemic snack. You need to be eating these every 3 hours!
List of Raw FoodsThis list of raw foods contains fruits and vegetables that are a powerhouse of nutrients and they are low glycemic, meaning you can eat as much of them as you desire! Omega 3 Sources in Healthy SaladsHealthy salads, especially when you add Omega 3 sources or foods with resistant starch, are a great low glycemic meal. These are fat burning foods and are assessed low on the glycemic index.
Low Glycemic Foods: Super Healthy Whole GrainsEating lots of super healthy low glycemic foods means that you are once and for all replacing the fat storing high glycemic carbs in your diet with the low glycemic complex carbohydrates....
High Fiber Foods: Delicious Grains and LegumesHigh fiber foods, grains and legumes creat a complete protein when served together. However, this combination is not the best choice for maintaining life long fat loss!
Low Carb Pastas and CerealsGreat news for pasta lovers....you don't need low carb pasta because pasta is low glycemic!
Good FatsYou need to look to the good fats (Omega-3 sources) in learning how to eat a healthy diet and even to lose body fat!Calcium Rich FoodsTaking a look at dairy products and just how these calcium rich foods affect the glycemic index chart...
Sugar Free Desserts and the Good SugarsSugar free desserts that taste good? Is a sugar free dessert a low glycemic recipe? Yes! Hummus, Spices, Seasonings and SalsaNothing like hummus recipes with some fresh herbs, seasonings, and homemade dips and salsa to add some pizazz to your cooking and eating!
Soups, Oriental Cuisine, Protein FoodsThis low glycemic index chart shows the soups, the oriental cuisine and the protein foods that do not raise your blood sugar.High Glycemic Food ListDownload a printable list of high glycemic foods here.
Glycemic LoadToo much of a good thing can be a glycemic load and definitely high glycemic foods are a glycemic load.
Acidic Foods and the Bad SugarsAny list of acidic foods will have sodas at the top of the list. These drinks are high glycemic and fat storing drinks!
Fruits, Vegies, Fats and OilsHere are some high glycemic foods listed in the high glycemic index chart below that need to be avoided most of the time in order to maintain your fat loss.
Controlling Food Cravings Controlling food cravings means that you need to avoid the high glycemic foods on these lists! High glycemic sugars in foods stimulate the appetite and lead to food cravings.
|
