The Glycemic Index Way


The glycemic index (GI) way is a true and tried sensible approach to natural and lifelong weight loss. It uses the knowledge that different foods effect the body's blood sugar level differently, which in turn affects your body's ability to gain or lose weight.

The importance of eating the glycemic index way is that foods with higher glycemic index are detrimental to helping you lose weight; in fact they encourage weight gain. On the other hand, foods with lower GI ratings help in reducing the body’s ability to gain weight.

By making some changes in selection of foods and focusing on eating more lower GI foods versus higher GI foods, one can start a simple and life long journey to permanent weight loss, without starving in the process and actually enjoying food.

Glycemic Index

 

The glycemic index measures how much your blood glucose rises over time after eating a particular food. More specifically, it measures how much a 50 gram portion of carbohydrates raises your blood sugar level compared to the reference standard control.   

 

Foods with a glycemic value of 70 or above have a high GI (glycemic index), these foods will cause a rapid increase in blood glucose and insulin levels.

 

Foods that fall between 56 and 69 have a medium GI, and will cause a moderate rise in blood glucose and insulin levels.

 

Anything with a GI of 55 or less will produce only a small rise in blood glucose and insulin 

 

Glycemic Index Ranking

High

70 and greater

Medium

56 to 69

Low

55 and less

Higher and Lower

Higher Glycemic Index foods are generally absorbed rapidly by your body and lead to a quick rise in blood glucose levels. In contrast, lower Glycemic Index foods break down gradually over time, leading to more stable blood glucose levels.

The stable blood glucose level of lower glycemic index foods can help to avoid the up and down effect of a fluctuating blood glucose level, which can lead to constant hunger, as well as mood and energy fluctuations.

Why? Because lower glycemic index foods take longer to digest, and therefore they release energy into the bloodstream more slowly. This steady supply helps prolong the feeling of being "full". As you feel satisfied for longer, you're less likely to snack.

Higher glycemic index foods, on the other hand, can lead to wildly fluctuating blood sugar levels, which in turn, can cause the pancreas to overproduce insulin.

This often leads to the so called “sugar crash” and the feeling of tiredness and hunger and the resultant need to eat, especially foods that provide a quick rush of energy, the so called high GI foods. This can eventually lead to illnesses such as Syndrome X, hypoglycemia, and type II diabetes. There is also research which suggests that lower GI diets help improve levels of 'good' cholesterol, which can help reduce the risk of heart disease.

Higher Glycemic Index foods include many carbohydrates such as bread, pasta, rice, cereal and baked goods. Lower Glycemic Index foods tend to include fruits, vegetables, whole grains and legumes. However, within these broad categories there are differences. For example, bananas and potatoes would be classified as having a mid-range glycemic index.

There are also other factors, which can influence the GI level such as how you cook a food and the degree of processing. Instant oatmeal, for example, has a higher GI than traditional rolled oats because the processing allows the starch to be more easily exposed to digestive enzymes.

How to Use the Glycemic Index Information?

The glycemic index information is a useful tool for making the right food choices for achieving a better weight naturally. Generally, increasing the amount of lower glycemic index foods in your glycemic way diet can lead to weight loss and improvements in health and well-being. However, it is not the only factor that should be taken into consideration. 

Start by looking and understanding the glycemic index chart.

Even better is to get an easy and fun to read glycemic index weight loss book guide to help and motivate you to lose weight naturally. The Stop Failing Diets - Sensible Weight Loss with the Glycemic Index eBook is such a guide that can get you started on using the natural and proven glycemic index way of losing weight.

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