6 Minutes To Skinny
6 Minutes To Skinny

Glycemic Index Eating

by Terri David

Glycemic Index Blood Glucose Graph

Where does glycemic index eating come in? You may have found that it's difficult for you to lose weight. You have tried calorie counting fat reducing, the newest pill or fad. And still no results.

Why? Those eating plans are not what nature intended. For instance, low fat usually means you have a higher carbohydrate intake. Since low fat diets have become popular, Americans have become heavier. So that is not the answer.

Using a lower calorie diet works for a while but plays havoc on your metabolism so then you get caught in the cycle. You end up with excess body weight because now you don't burn as many calories because you have gone into starvation mode.

Eat More, Weigh Less

Low glycemic index eating:

  • Takes away the calorie counting and the fat gram counting.
  • Provides you with a better diet for long term health
  • Wards of diabetes, heart disease, high blood pressure and other metabolic aging issues.
  • Does not require special food or expensive programs with premade meals that have preservatives and artificial ingredients.
  • Is complementary to the way we are wired to eat.
  • Allows us to eat like nature intended, eating often, eating fresh.
  • Is inexpensive.


Why Glycemic Index

We are genetically wired, sometimes referred to as the "thrifty gene," to preserve life when our bodies thinks we are in danger. It you go back in time, we came from hunters and gatherers. They ate often and fresh.

That really is the way we are supposed to eat. If our body thinks we are starving - it will hold onto fat to keep us "safe." Part of the problem lies in our 3 meals a day diet. We go for hours without eating. How far would our car get if we only stepped on the gas, once or twice on the way to work?

It is imperative to eat often, snack all day selecting the correct low glycemic snacks or mini-meals. By doing this we convince our body that we will not be starving so it won't hold onto unnecessary fat.

Eating every 2-3 hours is ideal. Now, I am not talking a full meal and I am not talking about chips and a cola. Each meal should consist of a little protienand some complex carbs. So a cheesestick and some carrots sticks is a great snack. Or a small handful of almonds and an apple.

I love eating this way,. Why? I never get hungry, so I don't crave food, so I never overeat...and yes, I do love to eat.

I thnk the best bonus is that you will find that you have a consistent level of energy throughout the day and sleep well at night.

A low glycemic index eating program is much more than a weight loss diet -- it is a lifestyle choice for maintaining your health, and your weight.

So What is Low Glycemic?

The glycemic index (GI) is based on how quickly the carbohydrate content in your foods affect the amount of glucose in your blood. What I have done is put together an example of some of the foods and what level of the index they fit into. (For a complete glycemic index food click list/chart)

High Glycemic Foods

What are high glycemic foods. They measure on the index between 70-100. They turn into sugar in your body rather quickly and cause a rapid insulin response to bring the blood sugar back to normal. These foods tend to lack good nutrition, are low in vitamins or nutrients, contain empty calories and unhealthy fats. High glycemic foods include: 

  • Foods high in sugar or glucose
  • Mashed or baked potatoes, chips
  • White Rice or anything white, such as flour, sugar, etc. 
  • Regular (not whole grain) bread
  • Cakes, muffins, cookies, doughnuts
  • Most junk foods

What Foods are Low Glycemic?

When you choose foods in the low glycemic category (0-55), you are selecting and eating foods that will be healthy and nutritious.

For people with diabetes and other health issues with blood sugar levels, you will find that glycemic index eating is essential to your well being and beneficial for your condition.

So which foods fall into the low GI category? There is a long list of potential choices to select. You will be pleasantly surprised.

These low GI (55 or less) foods include: 

  • Fruits including oranges, pears, apples, berries
  • Whole grains that are high in fiber such as bran or whole grain wheat
  • Pasta that is cooked al dente
  • Whole milk
  • Yogurt
  • Most Vegetables
  • Lentils and other Legumes
  • Sweeteners like  Stevia and Xylitol
  • Nuts
  • Cereals containing whole grains such as All Bran or Special K 

Moderate Glycemic Foods

These foods fit the description of moderate - everything in moderation. They can be eaten but you want to use them sparingly mixed with the foods on the lower glycemic list. These foods include: 

  • Boiled potatoes
  • Corn
  • CocaCola ® (believe it or not!)
  • Graham Crackers
  • Dried fruits such as apricots, raisins, apples, etc.
  • Ice Cream (I have seen this on the Low GI if it is real whole milk--again moderation)
  • Shortbread cookies

Preparation Can Make a Big Difference

How you prepare your food also affects the glycemic index. Foods that are cooked or pre cooked have a higher GI. For example, carrots when eaten raw are low glycemic but when cooked become high. 

So an extra bonus is that when you follow this type of eating style. you will tend to put more thought into foods consumed and tend to consume less pre-cooked, pre-packaged foods filled with preservatives or additives.

Where's the Meat?

I know you are thinking what about eggs, fresh meat, and cheese? Where do those rank on the Glycemic Index? These types of proteins do not contain carbohydrates so they are allowed.

A low GI diet is a wonderful, healthful dietary and lifestyle change that will pay you back long into the future. You can still eat many of the foods you love without the guilt. 

This is a complete nutrition program for anyone who is looking to let go of excess fat. It's perfect for everyone including diabetics! 

Slow Release Foods

By incorporatng this program into your lifestyle, we are benefiting from foods that are considered 'slow-release'. Slow release means that when we eat the food, it digests slowly, not creating a large spike in blood sugar. These slow release foods are the low glycemic foods.

When food release quickly into your body, it cannot burn the calories fast enough and guess what, it goes into storage--aka fat.

So in order to readily burn off the calories you ingest, you have to eat slow release foods throughout the day, no fate gets stored and you easily burn off the calories you ingest.

Hungry?

What I like best about this program is you starve yourself, you really don't have to do excessive exercising--however, some exercise is always good to maintain good health. And there are no special or dangerous drugs or surgery to contend with.

Once the extra fat is gone, you will be healthier. Another little known fact about a glow glycemic program is that you can throw out the scale and start measuring inches. The inches come off quicker because this type of eating helps you to burn fat, not muscle. 

A low glycemic-eating program is simple and EASY TO DO! People just don't do well on programs that are difficult to follow. There is no measuring or counting. You just have to learn what types of foods are slow release and you pretty much have the diet program.

Weight Loss

How much easier would your life be if you lost 10 to 50 pounds, had tons more energy and felt healthier than you had in many years? And if you are overweight and feeling bad now, how much worse will it be in 5 or 10 years? Remember on this program you start losing inches before you weigh less on the scale. Measure First!

You can either fix this situation now or your weight will continue to increase and your health will slowly spiral downward. Or you can take action now, change your eating habits to a low glycemic program and ward off diabetes and heart disease.

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