What is the Glycemic Index? You often refer to the glycemic index. Can you please explain what it is and how to use it?– June 2. The glycemic index ranks carbohydrate foods on the basis of how they affect blood sugar (glucose). This is important for many people because eating a lot of foods that rank high on the glycemic index will produce spikes in blood sugar that can lead over time to loss of sensitivity to insulin, the hormone needed to allow blood sugar to enter cells for use as fuel. Insulin resistance is associated with obesity, high blood pressure, elevated blood fats, and an increased risk of type 2 diabetes. Carbs are not bad, despite the claims of the late Dr. Atkins and other proponents of low- carb diets. Rather, there are better and worse carbs, the difference having to do with the glycemic index. I recommend using the glycemic index as a guide to healthy carbohydrate consumption. In general, avoid frequent consumption and large servings of foods that rank high on this scale. There are several GI index lists on the Internet, but one of the most complete seems to be this one: http: //www. To create a scale for comparison, pure glucose is ranked at 1. Foods that rank over 6. In most indexes (there is some minor variation between lists) these include potatoes, refined white and wheat bread, raisins and other dried fruit, bananas, carrots and watermelon. Foods ranked “moderate” (between 4. Low glycemic index foods (below 4. Best Glycemic Index Diet PlanWhen using the glycemic index as a guide to food choices, you also have to consider “glycemic load,” a measure of how many grams of carbohydrate a normal serving contains. For example, carrots rank high on the glycemic index, but the amount of carbohydrates you would actually consume in a normal serving is pretty low, only 6. The low- carb folks tell people to avoid carrots (and beets), but this is not good advice. Unless you eat huge portions of them, those vegetables will not disturb your blood sugar very much, and they provide important phytonutrients. To calculate glycemic load, multiply the number (in grams) of the carbs you would consume in a serving by the food’s ranking on the glycemic index. Although glycemic index rankings are written as whole numbers, they actually are percentages, so if the GI of a food is 7. Foods with a low glycemic load rank from one to 1. While the concept of glycemic load is helpful, doing calculations for everything you eat isn’t always practical. Instead, to make better, simpler choices about carbohydrates, reduce consumption of processed and refined foods (such as snack foods, white bread, sweetened drinks, and sugary desserts). Eat more sweet potatoes and fewer white potatoes, less bread (unless it’s really chewy and grainy), more whole grains and fewer products made with flour, more temperate fruits (especially berries, cherries, apples, and pears) and fewer tropical ones, and more beans. Low Glycemic Diet Weight LossAndrew Weil, M. D. Glycemic Index and Diabetes. The glycemic. Carbohydrate Counting Make Your Carbs Count Glycemic Index and Diabetes Sugar and Desserts. Weight Loss; Fitness; In. And the scale of the glycemic index goes from 0 all the way up. Other than the bother of having to refer to the lists for foods whose GI index you. Glycemic Load: No Help in Losing Weight. The glycemic index. Identical weight loss. After one year, the low-glycemic-load dieters ended up losing about 8% of. Glycemic Index: Weight Loss Sham or Sensation? Effective of consumption of low glycemic foods in weight loss and. Glycemic index of foods. Diets & Weight Loss Food Safety Nutrition. What Is the Glycemic Index? Low glycemic index foods (below 45). We explore the science and stunning results of a low-glycemic diet.
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