White potatoes glycemic index,fruits nutritional information,raw food diet list,hcg weightloss drops diet plan - Good Point

Author: admin, 20.07.2014
Eating low glycemic foods can have many health advantages, particularly if you are diabetic, suffer from pcos or would like to lose a significant amount of weight. The low glycemic diet, also referred to as the glycemic index diet or the GI diet, has become very popular in recent years. Very shortly put, low glycemic diets are based on the glycemic index (GI) which is designed to help people make food choices that will avoid insulin spikes and maintain a fairly constant blood glucose (sugar) level. The Glycemic Index and the concept of eating low glycemic foods was created in the early 1980s by Dr.
So, to understand the glycemic index, and any diet that uses its principles, you must first understand the relationship between the food you eat and blood glucose levels. Everything you eat is broken down and converted into glucose which is used to help all your organs and biological systems function properly. Unfortunately, when these sudden fluctuations happen, you are probably more likely to grab another quick energy snack, which will start the process all over again.
So, the goal of the glycemic index is to help you identify low glycemic foods that will allow you to regulate your own blood sugar while avoiding all the extreme or sudden fluctuations.
This is an arbitrary number and was simply used as a reference with which to compare other foods. Foods that are digested quickly and cause a rapid rise in blood sugar are called high glycemic foods and are given a high number on the GI scale (usually over 70). Foods that take longer to digest will also cause blood sugar to rise at a much slower rate and help maintain a steady glucose level, so they are referred to as low glycemic foods and given a lower number (usually below 55).
So, the quicker the glycemic response, the higher the number that particular food receives. As a quick example, high glycemic foods would include such things as refined sugars, fruit juices, potatoes, refined grains, and baked goods. Whole grains, beans or legumes, dairy products, and vegetables are all examples of low glycemic foods.
To date, the number of foods that have been tested to determine their GI is limited, and the glycemic load (GL) – see further down this page, for an explanation of the glycemic load vs.
The theory is that low glycemic foods cause a slower rise in blood glucose levels because they take longer to digest.
Remember, eating high-GI foods causes a spike in insulin which then causes the extra sugar to be stored as fat (not good for weigh loss), and results in a sudden drop in insulin, making you feel energy deprived and craving a quick energy (but calorie packed) snack. Many doctors believe that a high glycemic diet may increase your risk of developing type 2 diabetes because you are putting a heavy demand on your pancreas by asking it to constantly work to bring down excessive glucose levels in your body.
If you already have diabetes, there is a lot of evidence that following a low glycemic diet may help you manage, or even improve, your condition. Since low glycemic foods are digested more slowly, they will not cause your blood sugar to spike so your pancreas can easily keep up with the amount of insulin needed. Choosing low glycemic foods also helps to keep blood sugar at a more constant level, which is vital for those suffering with diabetes.


Evidence also shows that eating a diet rich in low-GI foods will help keep blood sugar and insulin secretion under control, which may reduce LDL (bad) cholesterol while also raising HDL (good) cholesterol. Some people find that switching to a low glycemic diet can be a little complicated since there are so many foods that have not been tested. The fundamental principle of the low glycemic diet is to eat everything as whole and unrefined as possible. Switch your instant oatmeal for steel-cut oats or oat bran, buy whole grain breads and flours, trade your white pasta for whole grain varieties, and try adding something new, such as quinoa or barley to soups and stews. Most packaging will not tell you a product’s glycemic rating, but you can make an educated guess by reading the list of ingredients. Spelt: This ancient variety of wheat is packed with more nutrients than traditional wheat and is only 54 on the glycemic scale. The low glycemic diet suggests that fruits and vegetables should comprise about half of each meal. Sweet potatoes (which are actually not real potatoes but roots) rank between 50 and 60 on the glycemic index, whereas, white potatoes can be as high as 110. Many people avoid these foods because they think that the high fat content will make them gain weight, but their low glycemic index values mean they won’t spike your glucose so most of their energy will be used by the body.
The glycemic index on its own can be very helpful, but there were some people who felt that it had one serious limitation. While it measured how quickly the sugar of a particular food entered your bloodstream and spiked your glucose level, it didn’t take into account how much carbohydrate (sugar) was actually in that food. Those focused on healthy eating rather than simply blood sugar levels began to dispute some aspects of the glycemic index. There had to be something not quite right with a system that ranked chocolate and potato chips a better food choice than the vitamin packed carrots and potatoes. Glycemic load not only measures how fast the sugar from particular foods are absorbed into the body, but it also takes into account how much carbohydrate (sugar) that food actually contains.
The glycemic response is not only dependent on what food you eat, but also on how many of the calories are derived from carbohydrate – or how many carbohydrates (sugars) are in each serving of a certain food.
So, the truth about the forbidden carrot is that its sugar is released very quickly, which is why it has a high GI, but since it doesn’t actually contain a lot of sugar to begin with, it is given a GL of about 3. And, most people would not argue with the fact that eating carrots and high GI fruits that contain many essential vitamins and minerals is much more beneficial to your body that consuming potato chips and candy. And also keep in mind that some high glycemic foods contain very important nutritional elements, so they should not be eliminated completely from your diet. A quick internet search will show that various glycemic index charts will give different rankings for particular foods. Since it is often impossible to get an exact measurement, you will find a lot of conflicting data that can make following a low glycemic diet somewhat confusing. You body doesn’t distinguish individual foods, but processes what it is given at a particular point in time.


So, if you mix high glycemic foods with low glycemic foods you can actually create a medium GI meal.
And, a half of banana eaten with a large bowl of All-Bran will almost negate the carbohydrates in the fruit, while still allowing you to get all the nutritional benefits. Add to this the fact that the GI of the banana will vary depending on its level of ripeness and you can see that it could take some practice to master the art of food combinations on a low glycemic diet. Since everyone’s digestive system and insulin production is different, their glycemic response will also be different.
Furthermore, some studies have shown that glycemic responses can change depending on the time of day or even the time of year, and may also be affected by such things as medications, supplements, and sleep patterns.
Some people think that the low glycemic diet is too difficult to follow because there are so many variables. Some unhealthy foods are very low on the GI scale while some very nutritious options have a high GI, making it necessary to calculate glycemic load for every food you eat. Since it was first introduced, the low glycemic diet has been very helpful in the treatment and management of diabetes.
While many people have found the GI diet to be very effective at regulating blood glucose levels and aiding in weight loss, it is important to keep in mind that the program must be used correctly or health issues could arise. This is not the case, and maintaining good health while on the GI diet means finding a way to combine High-GI foods with Low-GI foods so you can create a healthy balance.
If it increases very quickly, your pancreas will receive a message that there is way too much glucose in the body and will often overcompensate by making excess insulin, which may push your sugar down to a level that is too low. However, in an attempt to regulate the sudden influx of glucose, your body will secrete extra insulin which stores the excess sugar as fat. Findings suggest that a high-GI diet causes spikes in both glucose and insulin, which may increase LDL cholesterol levels in the body. This is a great way to learn which products are considered to have a low-GI and will also take the stress off you when you are first making the change to a new diet. If sugar or glucose is the first ingredient on the list, then there is a good chance that it will not be low glycemic foods. There are several ancient grains that have been shelved for many years in favor of white flour and processed wheat, but these little powerhouses are making a comeback. Buckwheat pancakes are delicious, as are groats, and this is a great way to add low glycemic variety to your diet. Walter Willet and his associates at Harvard School of Public Health came up with idea of Glycemic Load.



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