subject: Why A Low Gi Diet Can Be Your Weight Loss Solution [print this page] A low gi way of eating has many benefitsA low gi way of eating has many benefits. It can help with weight loss goals, controlling blood glucose levels, increase energy and control mood swings. The GI is for glycemic index. This is an index that rates how foods immediately affect the bodies blood sugar levels upon consumption. The low index foods have been found to help patients control hypoglycemia, hypertension and diabetes.
If a carbohydrate breaks down quickly it is rated as being a high glycemic food. When a carbohydrate breaks down slowly during digestion it is rated as having a low glycemic index. The speed of break down is the same as how quickly food is turned into glucose and released into the blood stream. With this information people are better able to control diabetes through their diet.
Choosing this type of diet can help you lose weight as well. The low glycemic foods leave you feeling full longer and can help you to stop have sugar spikes which spark cravings. Foods with a high glycemic index can cause insulin in the blood to spike and people will eat 60 to 70 percent more food. An average of 200 more calories are eaten than someone who chooses low gi foods.
Foods that have a high glycemic index are important to our overall diet but they do promote fat storage so need to be eaten in moderation. As always you are seeking a well balanced diet. This cannot be done with eating just low index food, the two must be mixed. In this way you feel full and never deprived, which is the mark of success in any weight loss plan.
Foods with a low index can help reduce body fat. Most fruits and vegetables are a part of the lower end of the glycemic index. They are part of a healthy diet. You need a mix of both these foods in order to get all the necessary vitamins and minerals a body needs.
Calories do not need to be counted but must be watched just the same. Just because the food does not promote fat storage, if too many calories are consumed you can expect some storage to occur. Overeating is still overeating. You should still eat what is needed for your height, build and goal weight.
The total amount of carbs must be watched as well. You cannot eat an unlimited amount of carbohydrates even if it has a low index and expect it not to affect blood sugar levels. Too much of a good thing is still too much. Fiber must be a part of any healthy diet. Choose soluble fiber which will slow digestion thus reducing the foods impact on blood sugar levels.
Do not worry about the exact glycemic index of each food. What you wish to do is add a low gi range food to each meal. The lower range is 55 or less. These are foods like whole grain and seeded breads, pasta, legumes, and most fruits and vegetables.
by: Gwen Ann Wilson
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