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Weight Loss by Eating Low Glycemic Index Foods
Why should you know the glycemic index?
Diets based on the glycemic index (GI) are the only ones that have been scientifically proven to control appetite and keep you satisfied for longer, allowing you to lose weight. In addition, low glycemic index diets help people with type one and type two diabetes improve blood glucose and lipid (fat) levels.
What is the glycemic index?
The glycemic index is an indication of how quickly the carbohydrates in any food will be absorbed into the bloodstream in the form of glucose. Glucose itself is assigned a GI of 100, so a high-GI food like French baguette bread has a GI of 96, meaning it gives you a blood sugar spike as if you’d eaten regular glucose. However, plain nonfat yogurt has a glycemic index of 14. Apples have a low glycemic index of 38 and grapefruits are even better at 25, but dates have a glycemic index of 105, which means they actually raise blood sugar. faster than if you ate them. glucose. I have noticed that most (if not all) commercial grains have a high GI and most fruits have a relatively low GI and of course most green vegetables have a low GI.
What does high blood sugar do?
First, all blood sugar is in the form of glucose. Glucose is stored in the liver and muscles in the form of glycogen which is a polymer of glucose (many glucose molecules bound together ready for use). Muscles can burn sugar and fat (lipids) but the brain can only burn glucose aerobically (using oxygen). This is one reason why you can’t live without adequate oxygen and glucose reaching your brain. Also, the brain needs the right amount of glucose in the bloodstream to function effectively. Too much glucose leads to becoming hyperactive (many of the so-called ADHD – attention deficit hyperactivity disorder – can be attributed to too much sugar in our diet) and too little blood glucose makes you tired and sleepy and if it drops too much you pass out.
How does insulin control blood sugar?
Insulin is a hormone (small bioactive messenger molecules that affect the body at multiple sites such as adrenaline, testosterone, progesterone and thyroxine) that is secreted by the pancreas and regulates blood glucose levels. When blood sugar (glucose) rises, the pancreas secretes insulin into the bloodstream which causes most cells to burn glucose rather than fat (lipids) and store glucose as glycogen in the liver and stomach. muscles. This lowers the blood glucose level.
Why do high GI foods give you highs and then lows?
When too much glucose enters the blood (you ate a high glycemic index snack or soda), the pancreas having developed the insulin response over millions of years of natural food evolution (low glycemic index) pumps a huge amount of insulin to control the blood glucose levels. However the sugar in the high glycemic index food quickly drains into the blood and yet the insulin level continues to rise and too much glucose is being removed from the blood and now the blood glucose is too low and from the high sugar we go into the blues a low sugar content.
How is insulin and glycemic index related to Chinese food effect?
You eat a Chinese lunch full of rice and feel full only to be hungry in a very short time. How come? Because rice is both bulky and very high on the glycemic index and is absorbed quickly into your bloodstream (giving you that feeling of fullness). And soon the extra insulin secreted lowers the blood glucose levels and at that point the bulk in the stomach is gone as well (one of the things that makes a food have a low glycemic index is the bulk and the amount of fiber, as in apples) and so you feel Hungry. By the way, rice cakes are one of the worst things you can eat to lose weight. They have a GI of 80.
Is there a good way to eat?
Published glycemic index values are based on consumption of individual foods and when you eat a meal the glycemic index is not equal to the average of the foods you eat. If you start with low glycemic index foods (e.g. don’t eat bread at the beginning of the meal if you don’t eat it at all) and slowly switch to high glycemic index foods, you end up affecting your blood sugar much less than If you eat foods with a high glycemic index, index the foods first.
So eat the proteins and low-GI vegetables like broccoli first and then move on to the higher-GI portions of your meal. And of course eating slowly is the best way to eat and allows you to stop when you’ve eaten enough and eating fast (even a low glycemic index meal) will bypass your brain’s natural way of knowing you’re full and will eat a lot too.
Select a low glycemic index diet and eat slowly as you increase your activity and you will notice your weight begin to drop as you get healthier and are satisfied with smaller portions.
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