Tarja Anchor asked:


The Glycemic index is a system of measurement that determines the effect that carbohydrate consumption has on glucose levels in the body.

Because it is dependant on many variables, Glycemic index levels are not universal. Aspects like age, activity and insulin levels, when food is consumed, how much fiber or fat it contains, the amount of processing the food is subjected to, how it is prepared and in what combination it is eaten with other foods are all determining factors when trying to establish Glycemic index levels.

Generally Glycemic index values for diverse foods are determined by a measurement of the effect they have on blood glucose in comparison to an equal carbohydrate portion of a relative food. The Glycemic index (GI) is a barometer for how the bodys glucose levels react to particular foods when they are rated on a scale from zero to one hundred, with glucose content recording the highest rating.

Most nutritionists agree that the lower the Glycemic index of any particular food, the more beneficial it is to bodily functions. Because foods with a low Glycemic index rating release glucose into the blood stream at a slower rate, blood sugar levels are not as apt to spike and therefore are more easily absorbed by the body. Foods with high Glycemic index ratings are not as readily metabolized by the body and thus create a greater strain on the digestive system and how the body deals with high blood glucose levels.

Traditionally recognized as high carbohydrate foods, bread, pasta and potatoes also have high GI ratings – yet it is difficult make blanket determinations as white bread will have a higher GI rating than wholegrain or rye bread due to the high content of grains and complex carbohydrates contained in breads made of highly processed white flour. Wheat bran, barley and oats are considered low Glycemic foods as are fruit, most beans and soy based foods. White bread, sugar laden soft drinks, creamy ice-cream and other so-called junk foods are high in glucose.

Adjusting diet so the low Glycemic levels are predominant can be accomplished by reducing intake of foods with high glucose ratings such as white bread, processed cereals, candy, chocolate bars and other junk food while making foods with lower glucose levels a bigger priority in the diet.

For those wanting to lose weight, low Glycemic index foods naturally release energy into the bloodstream slower, which can result in less frequent feelings of hunger, and consequently help to control appetite.

In order to maintain a low Glycemic index, nutritionists recommend that white bread be replaced with whole grain. In addition increasing the intake of more fruits and vegetables appears to have a supplementary positive effect on glucose absorption by the bloodstream.

It is also recommended that one read all packaging labels and attempt to choose foods that contain little or no processed sugar and highly processed carbohydrates. Every living cell still does need 8 natural sugars which are also called glyconutrients.



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Gary Matthews asked:


Have you read about this recently? over the last 30 years, research into food and blood glucose response has completely changed our carbohydrate classification system.

It has been learned that it is impossible to predict the impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods and the response measured.

This response is known as the Glycemic Index (GI), it is a measure of how quickly carbohydrate foods are digested and absorbed, and ranks carbohydrate foods according to their impact on blood sugar (glucose) levels: as indicted by elevated blood glucose.

Foods with a high GI are absorbed quickly into the blood stream and cause a rapid rise in blood glucose levels. While foods with a low GI are broken down more slowly over time and keep blood glucose levels more stable (Remember that low is slow!).

Some carbohydrate foods will maintain your energy levels for hours, while some may cause your blood glucose to rise and fall. Different types of carbohydrate can also affect feelings of fullness in the stomach and this can influence hunger and

your ability to control your body weight.

Why is the GI important?

When our blood glucose levels are stable we have plenty of readily available fuel for the brain and muscles. If our blood glucose levels drop too low (hypoglycaemia) we feel tired, dizzy and generally unwell. If our blood glucose levels rise too quickly a rapid drop usually follows this.

Include low glycemic index foods in meals and snacks to slow the release of glucose into the bloodstream. A low glycemic index snack a few hours before exercise will help maintain your energy levels for more effective training.

After high intensity exercise (strength training) a high glycemic index snack should be consumed within 30 minutes. This will help to replace energy and start the recovery process.

Low-GI foods take longer to digest and help delay hunger pangs that little bit more and thus promote weight loss. So please choose your carbs carefully as this will lower your insulin levels and burn more fat. The secret is to swap high GI foods with low GI foods.

Steps to a low GI diet

* Start with a healthy, well balanced and varied diet based on a good nutrition program. The diet should be low in fats, moderate in carbohydrate and protein. The program should be high in fibre and contain a varied amount of foods to provide the required amount of vitamins and minerals.

* Look at the type of carbohydrates that you consume during the day. Look at the carbs that you eat the most, as these will have the most dramatic impact on your diet.

Try to change the carbs you eat the most with at least one low GI one. (Replace potato with sweet potato, use noodles instead of rice) By substituting half of your daily carbohydrate from high GI to low GI will result in an overall reduction in the GI of your diet.

Reducing the GI in your diet reduces your insulin levels and increases the fat burning apparatus in your body. Try to reduce the high GI’s in your diet by substituting them with low GI’s.

Regular consumption of low GI foods increases the feelings of fullness and satisfaction and so prevents weight gain. Try taking in six small meals a day of healthy low fat low GI foods to prevent overeating at meal times and control appetite.

Remember, that it is also important to look at the calories in food to. Rice and bread might be low in fat but when your body is burning the carbohydrates in these foods it doesn’t burn as much fat. So if you are on a low fat diet, you wont lose as much weight if your calories are still high.

Have a look at the table below for the different GI food ratings.

Low GI ()

Grapefruit (26)

Pineapple (66)

Cornflakes (80)

Baked Beans (15)

Raisins (64)

W/M Bread (72)

Lentils (29)

Sweet corn (59)

Brown Rice (80)

Peanuts (13)

Potato Chips (51)

Carrots (92)

Soy Beans (15)

All bran (51)

Baked Potato (98)

Compare these two menus and try to adjust your diet accordingly.

High GI Menu

Breakfast: 40 Grams of cornflakes with milk. Two slices

of whole meal toast with margarine and jam.

Snack: Two sweet biscuits with a white coffee.

Lunch: Ham and salad whole meal Roll with an

apple.

Snack: Four crackers with cottage cheese and chives

Main Meal: Serving of Roast chicken with a large baked

potato and peas. Small piece of cake.

Low GI Menu

Breakfast: 40 Grams of bran with low fat milk. Two slices

of low GI toast (Try Burgen) with margarine

and jam.

Snack: Two oatmeal biscuits with a coffee (Low fat

milk).

Lunch: Ham and salad Roll (Low GI bread). Soft-serve

vanilla yoghurt with toasted muesli sprinkled

on top.

Snack: Two bananas.

Main Meal: Serving of Roast chicken with a small baked potato and peas. Two scoops of low fat ice cream with half a cup of canned peaches.

Chicken, beef, fish, eggs, nuts, and avocados contain very little or no carbohydrates. These foods if eaten by themselves will not have much effect on your glucose levels and are very low GI.

lcoholic beverages especially wine are also low GI so can be included in your diet but remember to count them in your daily caloric intake.

In conclusion low GI foods are ideal for losing weight due to the slow absorption from the stomach. Low GI foods also help to keep blood sugar levels more stable and this has an effect on reducing sweet cravings.



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RedBeardMD asked:

The GIP keep the streets free of high glycemic index food

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Wesley Atkins asked:


The low glycemic index diet is based on a theory that eating foods which score lower on the glycemic index will help you to not only lose weight but also manage diabetes if you suffer from that disease and possibly stave off other related health conditions such as heart disease.

The glycemic index came out in the 1980’s originally as a way to help diabetics better manage their diets. The index was designed to rank foods according to how fast they cause the blood sugar levels in the body to rise within a few hours of eating them. Because the pancreas must release insulin in order to help return excess levels of blood glucose, or blood sugar, to normal it was conceived that the ranking of foods could help diabetics better gauge the effects specific foods would have on their bodies.

If they were able to know which foods would raise their blood sugar levels they would then be able to avoid or eat little of those foods and therefore keep their blood sugar levels in check. After awhile it was discovered that the low glycemic index diet could also help individuals to lose weight as well. Today, it has become one of the most popular diets around and many famous diets, including the South Beach diet are based on the idea of a low glycemic index diet.

According to the low glycemic index diet foods are ranked on a scale of 0 to 110. Foods that rank with a score of 55 or lower on the scale are considered to be low on the glycemic index. Those foods which rank from 56 to 69 fall in the moderate category while those foods that are scored at 70 or above are considered to be ‘high’ glycemic index foods. High GI foods are believed to raise blood sugar levels the highest after consuming them and should therefore be avoided are eaten in small amounts.

Foods which are allowed on the low glycemic index diet include nuts and seds, yogurt, milk, vegetables, fruits, etc. The types of foods which commonly rank highest on the glycemic index include caffeinated beverages such as coffee and sodas, desserts and candy.

Beyond managing weight loss and blood sugar levels for the purpose of diabetes the low glycemic index diet also has many other advantages as well such as an increased alertness and energy level. Individuals who find they are frequently tired and lethargic in the afternoon may notice they no longer feel that way when on the low glycemic index diet. This is because it has been shown that diets which are high in high carbohydrates frequently result in a lack of energy in the afternoon.

Individuals on the diet have also noticed thy tend to feel less stressed out on this diet and also have a general improvement in their mood. Unlike other diets the body is also frequently able to retain more muscle with the low glycemic index diet. This is especially important when you are dieting and trying to lose weight. Many people find that while on this diet their bodies begin to feel trimmer even before they have actually lost a significant amount of weight. This is due to the body storing fat more efficiently, resulting in a retention of muscle over fat. Since muscle weighs more than fat you may feel trimmer and notice your clothes fitting looser without losing as much weight as you might expect.

Finally, individuals who have found they have difficulty losing weight in the stomach area are often delighted with the results of the low glycemic diet because it enables them to tone of their tummy area more quickly than with other diets.



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