Pro Or Con "The Low Gi Diet" By Health Experts: July 2009

Tuesday, July 28, 2009

The Low Gi Diet Pro and Con

The glycemic index, glycaemic index, or GI is defined as a measure of the effects of carbohydrates on blood sugar levels. Since Foods have a high GI caused carbohydrates that break down quickly during digestion and released glucose rapidly into the bloodstream. On the other hand, foods with a low GI have significant health benefits, because theirs carbohydrates break down more slowly, release glucose more gradually into the bloodstream. The concept was developed by Dr. David J. Jenkins and colleagues[1] in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.
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5 Keys to Success With Low Glycemic Index Diets
By Leona Wright Platinum Quality Author

There is a reason why so many people have been so successful with low glycemic index diets: they are both easy and effective. Not only do they work in getting people to become healthier and slimmer, but once you understand the basic concept behind them, you'll find that low GI diets are amazingly easy to follow. No need to drastically modify your diet and eating habits, no need to give up good food just so you can look good! Here are five steps you need to make this a diet you can live with.

1. Understand the charts! The obvious first task is to understand which foods are considered low Glycemic index foods. This information can be obtained through GI charts which are widely available on the internet and in glycemic index books. As a rule of thumb, 0-55 GI is considered low, 56-69 GI is considered medium and over 70 is considered high.

2. Be a mindful shopper! There are plenty of low glycemic index foods around-- don't be afraid to try new things, but focus on the foods you like the most. Don't be a hero-- the diet will work even without super human effort! Yes, celery is low on the glycemic index, but don't make it the centerpiece of your meals if you really hate it. You'll just end up feeling deprived and unhappy and those are poor incentives to stay on any diet! So make you own GI list: include foods you love, like, and wold like to experiment with, and note their GI values. And then get cooking!

3. Balance your diet! It is often possible that certain foods that are low in Glycemic index are high in things you really need to watch, like saturated fat. This is true especially in the case of meat. Also, there are some foods, like certain fruits, that are higher on the Glycemic index but contain vitamins, minerals and antioxidants essential for longevity and good health. Definitely eat them, but consider doing so in moderation and compensate by focusing on low GI foods for the rest of the meal.

4. Don't forget the glycemic load! Glycemic index is great, but not perfect as an indication of how foods will affect your blood sugar levels. One reason is that it does not take really portion size into account. So try to calculate and consider the food's glycemic load as well. If you divide the GI number by 100 and multiply the result by the number of carbs in the serving size, you'll have a better picture of how a certain food may affect you. Glycemic load of 10 or less is low, 20 or higher is hagh-- anything in the middle is considered medium.

5. Don't feel that you have to reinvent the wheel-- tweak it instead! For any change to be meaningful, it must be sustainable. Focus on small changes you can live with. For example, instead of a 3 meal a day diet plan, you can opt for 6 smaller meals: you may stay fuller longer, eat less overall, and have more consistent energy throughout the day. Be creative with other small modifications which can all add up to a big difference: switch from fruit juice to flavored sparkling water; if you love fruit, choose blueberries instead of grapes and so on.

Thousands of people have found low Glycemic index diets more effective than anything they've ever tried before. Understand and apply their basic rules in your day to day life and you are bound to see positive results and steady improvement.

Leona Wright writes about health, nutrition and weight loss. She herself has had a lot of success on the glycemic index diet. For more great information on low glycemic index diets and how to use them to lose weight for good, visit http://www.Glycemic-Index-Nutrition.com

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Low GI Snack - Ideas For Healthy Low GI Diet Foods
By Steve Somerton

You probably have noticed that many of the popular weight loss plans include eating low GI diet foods. Most people know that high sugar snacks like donuts and candy bars aren’t considered low GI snacks but many are left wondering what is on the list. Eating a low GI diet doesn’t have to be bland, boring, or unsatisfying. Low GI diet foods control hunger, helping you to feel full between meals. In fact, eating low GI foods is possibly the best way to control hunger. When you start eating a low GI diet you will notice that you have more energy and fewer cravings. This is because low GI foods have a smoother, more controlled release of energy.

When looking for a low GI snack or meal choose whole grains and fresh fruits and vegetables. The more processed a food is the higher it usually is on the glycemic index. Eating low GI snacks can be just as easy as grabbing something from your local bakery, as long as you know what you are looking for. Several bakeries have low GI breads available. One favorite is apple oatmeal muffins. These are great for snack time or breakfast. Flax meal muffins are great snacks also. If your local bakery doesn’t have these items available you can make them at home using low GI recipes. Pizza is another favorite that can be a low GI food with the right recipe. Try using whole grain pita bread for crust and add fresh toppings and grated mozzarella cheese. This low GI diet food is something that you can enjoy instead of endure.

A low GI diet rich in whole, natural, foods can satisfy your hunger and improve your health. Choosing foods that are fresh, not refined, and are from all of the food groups daily is the best way to lose weight, stabilize blood sugar levels, and control hunger throughout the day. Natural sugars in fruits are great snacks when you want something sweet. Remember that some fruits have higher GI than others. Bananas are very high in sugars. Berries, peaches, pears, and apples are much better choices. Leafy greens are also good low GI foods. The best low GI diet is one that includes a variety of foods. When you include a wide variety of low GI diet foods in your diet you will have a wider variety of natural sources of vitamins and minerals.

For low gi snacks, recipes, and other low gi diet foods information check out http://www.squidoo.com/low-gi-snack and http://www.squidoo.com/low-gi-bread-recipe

Steve Somerton writes informative articles on various subjects including Low GI Snack - Ideas For Healthy Low GI Diet Foods. You are allowed to publish this article in its entirety provided that author’s name, bio and website links must remain intact and included with every reproduction.

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Healthy Food - Glycemic Index Diet Plan, What's That?
By David Rosa Platinum Quality Author

What is a glycemic index diet plan? Well first off the glycemic index is the rate at which food is digested in your body. Therefore high GI are foods that digest quickly and easily in your system. While a low GI refers to foods that are digested at a slower rate. Therefore a GI diet plan is a nutrition guide that follows the guidelines of a low GI.

A high GI is not good for you because this means that you will be hungry more often, when your goal is to control that urge to eat more. If you are on a high GI you are more prone to cheating and eating the foods that you know you shouldn't. Although it is good to have a high GI meal immediately after your workout, in order to replenish your body, you should focus on a low GI plan.

What is the significance of GI? A low GI is extremely beneficial to your health. A low GI means a smaller rise in blood sugar levels and can help control diabetes. A low GI diet plan can help people lose weight and lower blood lipids (fats). It can also improve your body's sensitivity to insulin.

A Low Glycemic Index Diet Plan Will Benefit:

* Diabetics
* Dieters
* Athletes
* Hypoglycemics
* Persons with insulin resistance or Syndrome X
Anyone looking to:
* reduce excess body fat levels
* help balance blood glucose and insulin levels

All in all the goal is to focus on a low GI diet plan. In order to switch over to this, you would have to look into these foods:

* Cereals based on wheat bran, oats and barley
* Pasta in the place of potatoes
* Low fat milk products
* Some fruits such as apples, pears, and berries
* White fish such as tuna in water, chicken, turkey

If it is hard for you to switch to these foods at first it is alright. No one expects you to completely change over night. You can eat a combination of high GI and low GI foods as long as it is moderation. I believe everyone can benefit by having some more extra energy in their system.

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The Low Gi Diet Pro and Con

8 Natural Remedy Foods - Low Glycemic Index Foods That Will Increase Weight Loss
By Jennifer Vanderbilt Platinum Quality Author

People who are overweight can benefit from knowing which foods are low in the Glycemic Index. Also known as the GI, Glycemic Index is a new concept in good nutrition. The GI rates foods based on how they affect your blood glucose levels and measures how much your blood glucose increases two or three hours after you ate.

Utilizing the GI will assist you in preparing healthy meals that will promote weight loss. According to research, the key to losing weight on GI foods is to eat plenty of satisfying foods that your body cannot turn into sugar quickly.

Some health experts believe focusing your diet on Glycemic Index might be easier to follow than diets restricted in either fat or carbs. In a study, people on a low GI diet lost 1.7% more body weight than those on a low fat diet.

Adapting to eating low Glycemic Index, or GI foods has a long list of benefits but the most notable include:

1. Eating good carbs.

2. Promotes a consistent and gradual weight loss.

3. It allows you to eat all different kinds of foods - there are no foods you're not allowed to eat.

4. GI foods are rich in fiber.

5. You have a wide variety of vegetables, fruits, and other natural foods rich in vitamins to choose from.

6. If your a vegetarian, GI foods have a lot of choices for you to choose from.

To help start you off in the right direction to adapting to Glycemic Index foods, below is a list of low GI foods that will help you lose weight

1. Oats and all-bran cereal

2. Stone Ground Bread

3. Legumes

4. Baked Beans

5. Low Fat Dairy

6. Fruits

7. Vegetables

8. Couscous

The Glycemic Diet is fast becoming the diet more people are using to drop their weight dramatically and there are more relatively new diets that are changing peoples lives by helping them lose a lot of weight very easily. Forget about low carb diets, they don't work.

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Low GI Diet - The Perfect Anti-Aging Agent?
By Vincent Russells Platinum Quality Author

What advantage will you get out of trying a low GI diet? If you still do not know what it is, there are two things this diet will do good for you. First, is that you will loose weight easily. The second one is that it will make your skin look young as you grow older.

There is one way to find out what kind of food must be taken by understanding the glycemic index. Glycemic index is an indicator to find out how fast a food is broken down which is later on turned to sugar. Foods that are located at the high end of the glycemic index are foods that are not so satisfying and break down faster. Foods that are located at the low end of the glycemic index are foods that fully satisfies you and slower to break down. Therefore, in the low GI diet, you must eat foods that are on the low end of the scale.

Normally, you should eat foods that only found at the low end of the glycemic index but you can also enjoy some foods located at the middle part of the scale and a few ones on the high end of the scale.

At the beginning of the process, you will not be able to notice the changes but there are. It is not just do changes in your body but to your skin as well. Let us say, you eat foods that are located at the high end of the scale, your blood sugar level arises making your insulin level high also. As a result, you will become fat because insulin is the hormone responsible for adding fat in your body.

When your insulin is still elevated, the collagen which is present in your skin will change from collagen type 3 into collagen type 1, which is a more brittle type of collagen. This brittle type of collagen will make your skin looking old, dry and brittle. So, in order to maintain a healthy body, young looking and flawless skin you have to strictly follow the rules of the diet which is eat only foods that are found at the low end of the scale.

Planning what to eat when you go out is not as complicated as you thought it would be. Just try to follow the low GI diet and you will find out that it is not that hard.

For example, if you pick cereal over oatmeal for breakfast, it is not a nice choice because cereals that are processed are high GI. As a substitute, oatmeal without sugar is better especially when topped with walnuts. If you like, you can add nonfat milk, even a spoonful of yogurt and a hard-boiled egg.

It is essential that you realize that it is not a high-protein diet. Those who are in this diet are encouraged to eat grains, whole grain with a low GI variety. An example would be oatmeal eaten with whole grain breads.

When eating lunch, you can make changes also. You can eat salad with vinaigrette as a substitute for a hamburger. Start to avoid the white bread of hamburgers for they will make your blood sugar to elevate but replaced it with a healthy food which is the salad. In that way you will be able to satisfy your hunger in a healthier way. New potatoes can also be added to your menu but not fries that are from regular potatoes.

For low GI diet followers, dinner is the easiest to prepare. You can grill some lean meat; add some vegetables, forget the garlic bread and add salad. If you enjoy the grilled meat with rice, use basmati rice instead of white rice. Basmati rice is also found at the low end of the scale.

When eating snacks, it is simple! You can have yogurt, vanilla flavor or fruit-flavored yogurt as a substitute for cakes and biscuits. Yogurt is always recommended for dieters because of its protein content which slows down the absorption of carbohydrates, which aids in lowering the GI rate of any food taken in the body.

And there you go.

Eating well with foods from the low GI scale, you will notice it. It will do well not only on your body and your skin which is always looking better but it will also give you energy. That in the long run, will provide you the power to exercise and continue your new way of eating without feeling weak and exhausted. You might lose weight easily which will do well to your skin as well. To sum it up, you are not in the losing end with this diet.

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Low-Carbohydrate Diets - GI Diets
By Brian I Park Platinum Quality Author

Diets based on the glycaemic index (Gl) have become popular. They focus on the role of carbohydrates (sugary and starchy foods) in the diet, and particularly on the speed at which carbohydrates are digested into glucose and released into the bloodstream.

The glycaemic index (Gl) is a way of classifying carbohydrates according to how quickly they are digested. Glucose, which is rapidly dispersed into the bloodstream, has a Gl rating of 100, while grapefruit has aGI of 14 and spaghetti a Gl of 41.

This was developed by nutritionists researching into diabetes, which occurs when the body's ability to produce insulin and regulate glucose is impaired. A key part of managing the condition is to keep glucose levels stable, and researchers found that carbohydrates that are digested slowly cause fewer peaks and troughs in glucose levels than those that release glucose quickly into the blood.

People with diabetes are often advised to include low-GI carbohydrates with each meal as part of their treatment plan. People who do not have diabetes do not need help with managing their glucose and insulin levels. But further research into the Gl classification has found that it can play an important role in helping to manage weight.

The theory behind Gl weight loss diets is that filling up on carbohydrates with a low Gl helps to control overall energy intake, because they are more likely to keep hunger at bay for longer than other foods. High-GI carbohydrates, by contrast, are believed to produce a short-lived 'sugar rush' followed by a dip in energy and the desire to eat again. Slimmers who are following a low-GI plan are less likely to eat high-sugar, high-fat snacks, and to eat low-fat, high-fibre meals, so that it should be possible to create a calorie deficit resulting In a weight loss at the desirable rate of 450-900 g (1-2 lb) a week.

One reason why the low-GI diet has become very popular with nutritionists is that many of the principles are in line with current thinking on what makes a healthy diet. Low-GI carbohydrates (with a rating below 60) include most fruit and vegetables, wholemeal stoneground bread, porridge, rice and pulses. They are likely to be high in fibre, either soluble or Insoluble, which is good for the digestive system and heart health, and many -although not all - are low in sugar and fat.

High Gl foods, which are to be limited or avoided on a Gl weight loss diet, include white bread, white rice, sugary breakfast cereals, and foods made with sugar or white flour such as cakes and biscuits. Processed foods like these are also likely to include saturated fats or trans fats, which need to be limited.

Read More about Low Carb-GI Diets & Weight Loss with Green Tea that works really well with Low Carb Diet.

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The Low Gi Diet Pro and Con

Glycemic Diet 101 - Real Facts You Need to Know About This GI Diet
By Faviano Torres

The Glycemic diet is one of the latest in the legions of weight loss programs that ever came to life. Celebrities are vouching for this diet for some reason and many claim that it is one of the soundest dietary programs when it comes to scientific principles. According to scientific research, it can reduce the risk of diseases like diabetes and heart ailments.

The Glycemic Index or GI is a list of foods ranked from 0 to 100. On one side are the ones with low GI scores and can release sugar slowly into the blood. On the other side, the opposite provides rapid energy by causing a sharp spike of the sugar levels in the blood. When this happens, insulin is released from the pancreas rapidly in order to bring the level of blood sugar down. You then end up feeling hungry and tires within just a short period. The result is, you eat snacks and cow on food over and over again. GI helps you then by informing you which foods to avoid, high GI foods that is to say.

Foods that are allowable to eat include dairy products; fat free yogurt, milk, cream cheese, sour cream, cheese, and cottage cheese. Cereals are allowed as well; oat bran, oats, muesli, rice bran, and any other cereal that can provide about 10g of fiber per serving. Grains like brown rice, bulgur, buckwheat, and barley are also allowed. When it comes to breads, breads made from coarse rye flour and whole-wheat grain is OK.

Noodles and pasta are allowed too, but you should choose noodles and pasta that are made of whole grain and high fiber grains. Protein-rich foods are the way to go with this diet; chicken should be skinless though.
If you are planning on following this diet, be advised to consult your doctor first since there may be foods that are not be suitable for you even if it is in the low Glycemic foods group.

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Eating a Low Glycemic Index Diet
By Jenny Taglia Platinum Quality Author

The glycemic index is how foods can be ranked concerning how carbs will affect a person's blood glucose level. When you choose a diet that is lower in these GI carbs you can help to control the levels of insulin that will be produced in your body. This can help in heart health and diabetes.

Eating foods that have a lower GI carb rating are what can help your health. Not only will it affect your heart, but also diabetes and so much more. With a diet that has a lower GI carb rating you will be able to lose weight. It's an easy process that anyone can do, and you will even feel as if the food you eat lasts longer, being hungry less often.

A diet that has low GI carbs will help you to lose and control your weight much better. Plus you can lower your susceptibility to diabetes because your body will become more sensitive to insulin and how it reacts with your body. Low GI diets can also help reduce cholesterol levels and help with heart disease.

A diet that is Low in GI carbs will also help with your endurance and energy. So, how can you switch your diet over to a much better way of eating? Follow these steps.

Change to eating cereals that have oats, barley or bran. Cut down on your potatoes that you eat. Change over your breads to a sour dough, stone ground flour, or whole grain. Eat rice that is either basmati or Doongara. Increase you intake of fruits and vegetables. Eat more noodles, and salads, but don't use dressing besides vinaigrette if you can.

A low GI diet will help you out tremendously, so start getting healthy today and eat the above foods. Switch your diet over and feel better.

Jenny Taglia is the leading expert in weight loss. If you want to learn more about Weight Loss you should check out her great information on the Glycemic Index at http://www.glycemicindexhealth.com/ or her book at http://www.glycemicindexhealth.com/tips/

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A New Way of Eating With a Low GI Diet Meal Plan
By Leonard Greenhall

Everyone, well almost everyone, has become health conscious today taking note of what goes into the body. There are so many foods now in the daily eating plan that people think is healthy however in the wrong portions and amounts can actually cause a weight gain. Weight is such an issue today with children as young as 4 years suffering overweight problems and so much which is eaten is just plain unhealthy for our bodies. The glycemic index is a way people can rate the carbohydrates in the foods they eat which will affect the blood glucose levels. A low GI meal plan will ensure that you have a low intake of carbohydrates this means you will not eat foods that will add to your blood glucose levels.

For you the reader who wants to lose weight it is just so important to have a meal plan. This means you can monitor your food intake and your type of food consumed daily and it keeps the overeating problem away. Having a low GI diet meal plan is good to help you begin the new way of eating and to monitor the foods you have every day. This will also help boost your confidence because you will have control on what you are eating on a daily basis.

With the low GI diet meal plan you will be eating foods that while they make you feel fuller for long periods will not add weight. This is great advantage because you will not feel a need to eat as much. In fact these foods will have your body burning the fat that you already contain for energy so you will have more energy throughout the day. Unhealthy foods that are high in fats make one feel hungrier giving you more cravings for more fatty foods. Foods like bread where thought to be healthy because they are low in fats but they are not healthy because of their high carbohydrates level therefore they have a high GI. These foods that are high in carbohydrates when digested cause your blood glucose levels to rise.

Having A Successful Low GI Diet Meal Plan requires discipline!
The low GI diet meal plan will have you in a new way of eating. This will mean you have a new diet plan to adjust to and will require some discipline While this might be a challenge for some but there is no need to be skeptical about it following the plan is possible. This diet plan is not only safe for both adult and child to follow but its health benefits for the body in weight loss and inner colon cleansing are immeasurable.

So while there many other methods of weight reduction from weight reduction pills to natural products like acai berry and add to this the requirement of exercise with any weight reduction method the low Glycemic Index diet plan is perhaps the safest and oldest of them all and has only one drawback - it requires some personal discipline unlike a pill or drink.

Leonard Greenhall is a life coach personal adviser to those with emotional problems which may display themselves in obesity. He knows that both elements must be included in any treatment and in this article output he deals with a dietary element . for more of his input on weight reduction just click http://www.weightlosefaster.com

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Glycemic Impact Diet - Nutrisystem
By TK Healey Platinum Quality Author

Have you been hearing a lot about a glycemic diet? What kind of a diet is this and what does it mean? It is a diet with foods low in glycemic index value. Foods are ranked 1 - 100 based on the effects they have on blood sugar levels. Foods with a low glycemic value will slowly release sugar into the blood. This provides you with a steady supply of energy and a satisfied feeling so that you are not hungry. Thus you should snack less often.

Naturally food with a high glycemic impact value will do the opposite of a low value. The rapid rise in blood sugar can make you feel fatigued and hungry within a short period. Thus eating foods high in GI value can cause you to over eat causing weight gain.

Diets based on the GI value will encourage you to eat foods low in GI and to stay away from foods high in GI value. Most of these GI diets like many other diets will discourage the intake of fatty foods, especially saturated fats. So even if you have a food that is low in GI value but high in fat it should be limited in consumption.

Foods ranked from 0 to 55 on the glycemic index are considered to have a low GI. Some foods that have this rank are broccoli, cabbage, lettuce, mushrooms, onions and red peppers. These vegetables all have a rank around 10. Cherries and grapefruits run in the 20's. Fruits, vegetables, nuts, legumes, whole grains, lean meat, fish and low fat dairy are basically low in GI value. Any foods that rank over 70 are considered to have a high GI rank. Some of these foods you would want to stay away from are red skinned boiled potatoes, corn flakes, dates, bread stuffing, rice cakes and rice crackers. Foods made from white flour are heavily processed and are usually high GI foods. This is only a small sampling of foods that are low and high in GI value.

What are some popular diets that encourage the low GI values? Ann Collins, Nutrisystem and Ediets all have diet plans that are based on the Glycemic Index. There are many books to help guide you on a low glycemic index diet. The GI diet is claiming to be a simple, healthy way for permanent weight loss without going hungry. There is a saying regarding this diet. If you can follow a traffic light you can follow this diet. Categorizing foods as green, yellow and red.

This GI Diet can actually reduce your risk from heart disease, stroke, type 2 diabetes, and other high risk diseases. If you are concerned about your weight and health you owe it to yourself to invest the time and to look into this diet and discuss it with your doctor.

TK Healey chief editor for SurfTilYouDrop.com® a consumer based website focusing on As Seen On TV products. Check out the Nutrisystem GI Diet which foods are low Glycemic Index carbohydrates and the right amounts of protein and fiber, and low in fat.;

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The Low Gi Diet Pro and Con

Warning - Following a Low GI Diet Can Seriously Improve Your Health
By Gill Chandler

Over the years many fad diets have come and gone, most of them having short-lived results or detrimental effects on general health. There is one diet however, that has stood the test of time and is a sensible eating program that not only helps you to lose weight but also has many major health benefits. This is the Low GI diet.

GI stands for Glycemic Index and in simple terms, is a measure of food in your blood sugar. Foods with a high GI index (such as white breads, sweets, chips etc.) are converted quickly into glucose and foods with a low GI index (such as breads with grains, nuts and seeds, vegetables and fruit) are converted slowly.

If high levels of glucose enter the bloodstream the body panics and therefore releases too much insulin which can lead to weight gain. If this happens too often the cells that normally respond to glucose become resistant to its signals and can lead to many health problems.

There are many benefits to be gained by following a Low GI diet, some of which are listed here.

1. Healthy heart. According to research, women who eat lots of refined carbohydrates have 10% less good cholesterol, which keeps the heart healthy, in their bloodstream than those on a low GI diet. Also it is found that they have 76% more triglycerides, a particularly toxic form of fat. Also women who switched just one serving of refined carbohydrates to whole grains each day cut their risk of stroke by 40%.

2. Increased Fertility.Imbalances in blood sugar can reduce the body's ability to handle progesterone, the hormone that is vital for a successful pregnancy.

3. Cut PMS symptoms. PMS (Pre-menstrual syndrome) has also been linked to erratic blood sugar levels.

4. Reduce risk of developing diabetes. Following a low GI diet will dramatically cut your risk of developing diabetes. If you already suffer from diabetes, you will be able to control your condition more effectively by keeping blood glucose levels more stable.

5. Boost your immune system. Sugary foods attack your immune system. When fighting illness, white blood cells constantly destroy germs, but when exposed to sugar this ability is dramatically reduced so you will be more vulnerable to picking up germs and fighting them off.

6. Cut down risk of some cancers. A diet that is rich in high GI foods may increase the risk of breast cancer. High levels of insulin can trigger an increase in insulin-like growth hormones which can encourage breast cancer cells to grow. Pancreatic cancer has also been linked to a high GI diet.

7. Live longer. People with high levels of vitamin C in their blood can live up to 6 years longer than those with lower levels. A high GI diet can decrease the amount of vitamin C you absorb from food by 25%. This is because glucose and vitamin C enter cells in the same way and if there is too much glucose around, less vitamin C is absorbed.

It is obviously a good idea to make some changes to your diet and lifestyle, particularly if you eat a lot of sweet or processed foods. By following a Low GI diet you will give yourself the healthy body you deserve.

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Weight Loss For the Diabetic - Low Glycemic Index Food Guide
By Faviano Torres

If you are a diabetic person and you cannot stand all the mathematics you need to do counting, tracking, and adding all the calories or carbohydrate content of your food, then you can find help with the glycemic index. It is a measure of how good or bad the carbohydrate food is for your health, basing on how they affect your blood sugar.

It works this way. Foods that have a low index break down slowly, meaning they do not cause any fluctuations in the blood sugar. Foods with higher index are more harmful to your blood sugar level, meaning they are those which you need to refrain from. For example, choosing between green peas and corn flakes, the former has a GI index of 39 while the latter have 92. In this case, forget about corn flakes.

People who are suffering from diabetes will find this tool very useful. Maintaining a low-glycemic index diet leads to health benefits, including weight loss. When overall GI index is reduced, then risks connected to the disease mentioned would be lessened.

Foods that have low GI scores include fruits, vegetables, dairy products, and other foods usually rich in fiber and nutrients. They are also more likely to be lower in caloric content. More calories equal weight gain, so the more low-calorie foods you eat, the more weight you actually lose.

Taking a low GI diet as part of a weight loss regimen can increase success rate. Choosing a high-protein, low-carb, and high-fiber diet can cause your intake of calories to reduce drastically. The chart would also help you in deciding which foods to eat and which to avoid. At the same time, if you are craving for certain high GI score food, you can always look for an alternative from the low GI index foods. With this healthy program, your weight is controlled and you would eventually become healthier.

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Type 2 Diabetes - Can You Lower Your Blood Sugar Levels With a Low-GI Diet?
By Beverleigh H Piepers Platinum Quality Author

Recently you were diagnosed with type 2 diabetes and you are overweight with fat around the middle of your body. You are probably unhappy with your appearance anyway and now you have high blood sugar levels to be concerned with also. What did you have for a snack just now? A bowl of white rice with sweet and sour pork. If you had just exercised maybe this type of meal would have replaced the blood sugars used, if not, you have just added to your high insulin and weight loss problems.

Perhaps you have not heard of the low-glycemic index (low-GI) carbohydrate diet that keeps you energized and manages your blood sugar levels. That bowl of white rice is packed with high-GI carbohydrates and there is fat and sugar in the sweet and sour pork topping. This innocent looking meal has something to hide ... it is not good for those carefully watching their blood sugar levels, or those struggling to shed extra pounds or kilograms.

There is more to a low-GI food plan than helping to form a great body shape. This food plan lowers the risk of heart disease and type 2 diabetes as it lowers your insulin levels.

By following this type of food plan you will find only small fluctuations in your insulin and blood sugar levels. This is the secret to long term health: it reduces your risk of heart disease, your type 2 diabetes, lowers your blood pressure and is also the key to sustainable weight loss.

There are two varieties of carbohydrates and the glycemic index of a food reflects how fast it hits your bloodstream:

complex, and
simple

Glucose is our body's preferred energy source and is present in many foods ... there are just different types of sugars broken down and absorbed at different rates.

Complex carbohydrates are sugars bonded together. It also contains fiber which helps to slow down it's digestion and absorption providing you with a steady supply of energy.

Simple carbohydrates are absorbed almost immediately thus increasing the chance of being converted to fat due to the excess amount released into your bloodstream. Carbohydrates that breakdown quickly include white bread, rice crackers, white potatoes and wheat based breakfast foods ... they have a high-GI value. The response is really fast.

Low glycemic index carbohydrate food plans have numerous benefits aside from helping your weight loss and keeping your energy levels balanced. Switching to a low-GI diet will help:

increase your body's insulin-sensitivity
reduce your risk of heart disease
enhance your type 2 diabetes control
reduce your cholesterol levels
reduce hunger pangs by keeping you feeling full for longer

For a low GI carbohydrate diet, you eat more:

oats, bran, and barley for breakfast cereals,
whole grain bread,
sweet potato
multi-grain bread
pasta
most fruit
legumes and many above ground dark green leafy vegetables

Aim to make changes gradually but don't fall into the trap and eat excessive amounts of low-GI foods. Over consumption will lead to weight gain not weight loss, and will not help you conquer your type 2 diabetes and your blood sugar levels.

Become aware of your eating habits by keeping a food diary, this will help you identify your problem areas and then you will know what to do about them. If you would like to learn a few weight loss ideas, click here now to download my free E-Book: Trim Down Tips

Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your Type 2 Diabetes.
http://drugfreetype2diabetes.com

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The Low Gi Diet Pro and Con

A Low Glycemic Diet Plan - Lose the Weight You Want Safely and Quickly
By Brenda Robins

One of the most popular forms of dieting to be moving up the ranks in the weight loss world is the low glycemic diet plan. Unlike other heavily restrictive plans, this is more of a change in lifestyle than an actual diet. Similar to the low carb diets, this method deals more with restricting the types of carbohydrates you eat instead of the amount itself. Recommended by many doctors as a safe and effective way to lose weight, the timing and types of food eaten are extremely important to this techniques success.

The Idea behind the Low Glycemic Diet Plan

When you ingest foods, carbohydrates mainly, there are both sugars and fats that need to be digested. When you eat foods that have a high level of sugar, your body will produce Insulin which will help to regulate or lower your blood sugar level. Unfortunately, this insulin will also tell your body's fat cells to store the fat that is associated with the sugary foods as well, and you gain more weight.

With a low glycemic diet plan, each type of carbohydrate or food is assigned a number from 0-100 which ranks its ability to raise the blood sugar level. Any food with the GI number of over 70 will significantly raise the blood glucose level, producing insulin and triggering fat absorption. The goal with this type of diet plan is to eat foods with a low glycemic index number of 55 or less.

What Does All This Mean?

A low glycemic diet plan does not state that you can only eat foods with an index number less than 55. However, it does focus on combining foods of various levels in order to maintain a balance. For instance, some foods with a high level are considered to be healthy. These foods can then be paired with a food that has a very low GI number to produce a meal that is well balanced and is in the low to median glycemic index range.

For example, fresh poultry has a very low GI number since it has no sugar, and can be paired with a baked potato that has a high GI number to produce a meal with a median level. In this way you can eat many of the foods you like in moderation as long as they are balanced with other lower index healthy foods.

Benefits of a Low Glycemic Diet Plan

You have diminished cravings and feel fuller throughout the day.
You have more energy and drive to accomplish tasks such as exercise.
Blood sugar levels are properly maintained.
Little to no calorie restrictions since you are choosing healthy foods.

A low glycemic diet plan provides the answers that many consumers have been searching for. Not only does it allow you to be flexible with the types of foods you eat, but it does not necessarily feel like a diet. You are able to enjoy the foods you like in moderation, all while losing weight safely and quickly.

For more information on how to lose weight quickly and reviews of popular programs and products visit my regularly updated site at http://www.Lose-Weight-Fast-Tips.com

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Weight Loss - Does the Low Glycemic Diet Work?
By Kurt Ryan Platinum Quality Author

It seems there's a new "revolutionary" diet plan coming out almost daily. Most are very restrictive, some are just just unusual. Most are more interested in gaining your dollars through purchasing their books, memberships, supplements and processed food products than in really helping you lose weight and maintain a svelte physique. It's their business.

How about putting good science and some common sense into this equation? Well, one such diet that has scientific backing and plenty of user experience to provide evidence of its health and weight loss benefits is the low glycemic diet.

When you switch to a healthy diet that works, you'll have benefits in terms of body detox and cleanse toxins from your system as well as lose weight. And when you combine a healthy diet with a proper detox such as a colon cleanse, then your results will be even greater.

What Is The Low Glycemic Diet?

First, let's talk about what it isn't. The low glycemic index (GI) diet is not a restrictive diet. There are no foods off-limits or calorie counting. There are no structured menus. Sounds good, doesn't it? So what's the catch? The only catch is that you choose your carbohydrates more carefully.

Glycemic indexing began in 1981 when scientists began looking at how our bodies metabolized carbohydrates. Before then, it was assumed that our bodies digested simple sugars more quickly than complex carbohydrates, resulting in quick increases in blood glucose levels. It turns out that this is not the case. In fact, these studies have produced some surprising results.

Glycemic index is a measure of the effect of food on the body's blood sugar. High GI foods spike your blood sugar, and thus insulin in response. Lower GI foods raise the blood sugar more slowly, over a longer period of time resulting in a lowered insulin response. This lowers your risk of diabetes and other health conditions and is essential in maintaining a healthy weight.

How The Low GI Helps You Lose Weight

By substituting lower GI foods for higher GI foods, your body is more satisfied and satisfied for longer, lowering the temptation to snack. Consumption of high GI foods gives you a quick energy rush but it soon crashes, resulting in hunger for another rush. This contributes to cravings and a need to overeat.

When you consume high GI foods, your body uses that energy first instead of other energy sources like burning body fat. By making carbohydrate energy less available by eating more low GI foods, your body will turn to fat-burning to make up the difference. Since the low GI foods are also more satisfying for longer, the desire to eat again is reduced so calorie consumption is naturally reduced as well.

Since the low GI diet isn't restrictive, it is easy to maintain for a lifetime of weight control and improved health. For example, there is no need to eliminate bread from your diet - just choose a lower GI wholegrain bread for high GI white bread. Likewise make those choices for cereals and juices and most all of your favorite foods. You can even keep your favorite high GI foods by combining them with low GI foods for an overall lowered GI.

Losing weight can be this simple with the knowledge and tools now available. By making simple substitutions and being aware, you can say goodbye to restrictive dieting forever. So try it out and see the results for yourself.

Want the top rated colon cleanse products? Then see Kurt Ryan's site which reviews the latest colon cleansing products including how to get a trial offer of the top bowel cleanser products to see the results for yourself. Does colon cleansing really help with detox and weight loss? Find out here in this review.

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Type 2 Diabetes - Get Into the Low-GI Habit
By Beverleigh H Piepers Platinum Quality Author

Do you know a healthy low-GI diet plus physical activity is the most powerful way for a person with type 2 diabetes to optimize their insulin sensitivity and maintain stable blood glucose levels over the whole day? And when you read this you will see how this type of diet increases the rate of weight loss compared to a conventional low-fat diet.

What is it?

The Glycemic Index is a measure of how fast carbohydrates hit the bloodstream. Carbohydrates are compared weight for weight.

It is important to understand not all carbohydrates have the same fuel efficiency. Many refined or simple carbohydrates, or high-GI, cause blood sugar level highs and lows. In other words they hit the bloodstream quickly, there is a period of high energy followed by a period of extremely low energy. The diabetic is then left craving more of the simple quick release carbohydrates. So I call these the fast carbohydrates.

Evaluation of the diet of people who develop diabetes compared to those who don't, show the ones with the fast carbohydrate diet most often developed type 2 diabetes. Once this condition is present, those who then eat the slow carbohydrate diet have the lowest blood glucose levels, and their triglycerides and LDL (bad cholesterol) levels fall.

Choosing slow carbohydrate food over fast carbohydrates, helps keep your blood sugars balanced and they contain the fiber and minerals usually removed in making their counterpart. An example is whole wheat bread (slow) and white bread (fast).

Foods containing slow carbohydrates are:

pasta
whole grains
legumes (beans)

They release glucose more gradually into the bloodstream and have a low-GI. The slow and steady digestion of these produces a smoother blood sugar curve, giving a feeling of fullness and reduced disturbance to insulin and blood sugars.

You don't have to just eat slow carbohydrates to get the health benefits, the two groups can be combined and the overall response is between the two.

It is known that a diet based on slow carbohydrate choices will:

reduce blood glucose spikes
improve insulin sensitivity
improve blood cholesterol levels
increase feelings of fullness after eating
reduce hunger between meals
increase the weight loss rate
help prevent weight gain over a longer period

Renovate your diet by:

substituting with slow carbohydrate food
being aware of the quantity of carbohydrates you eat

Low-GI foods will help you manage your Type 2 diabetes and your weight.

Would you like to discover more about 'How to Heal Type 2 Diabetes'?

Click here to get your free Trim Down Tips

Beverleigh Piepers is a registered nurse who would like to help you understand and live easily with your Type 2 Diabetes. Knowledge is power and it is knowledge you will need to make wise decisions about the choices affecting your life and health.

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The Low Gi Diet Pro and Con

The Low GI Diet Plan
By Anthony Lee Platinum Quality Author

Everyone knows there is a link between obesity and diabetes. In fact, 80% of those that suffer from Type 2 diabetes are obese. Both are key indicators of possible insulin resistance and the only way to stop this from happening is by following a low GI diet plan.

Although there are many causes of obesity and insulin resistance, experts believe that a diet plan is necessary because of the overconsumption of refined high GI carbohydrates. These foods cause a rapid rise in blood glucose thus triggering excessive amounts of insulin to be released into the pancreas to cope with the glucose.

Over time, this will cause the body's cells to be resistant to insulin. When this happens, the pancreas won't be able to produce this anymore which facilitates to obesity and increase your chances of heart disease.

The solution is the low GI diet plan. In general, this means reducing our intake of refined carbs and sugary foods and substituting this with healthy carbs. You will reduce the amount of meat products and change these with wheat products, low fat diary foods, fruits, beans and vegetables. A study shows that cutting down will improve insulin sensitivity and together with exercise, can help you lose weight and maintain a healthy lifestyle.

Since not everyone knows what products are low in glycemic levels, the best thing for you to do is to consult a dietitian. This professional can teach you how to live a healthier life apart from reading books and magazines that also offer similar advice.

The plan does not involve only what you eat but also how you do it. You must avoid leaving a lengthy time between meals because once your blood sugar levels are low and you feel weak, you may be tempted to eat foods that are not within the low GI range.

You can't eat just one type of fruit or vegetable because you will eventually get tired of it. You can prevent this by swapping them around or preparing it differently.

In summary, the diet plan is all about insulin and controlling your blood sugar levels. This can only work once you know which foods have a low GI level which will provide you a steady supply of energy over the next few hours so you won't be tempted to go for a snack in between meals.

For diet tips to lose weight, visit http://www.burn-fat-lose-weight.info

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Getting Ready to Change to a Low Glycemic Index Diet
By Jenny Taglia Platinum Quality Author

Now that you know why having a low glycemic index diet or low GI diet is better for your health and appearance, here comes the next step. Making that change. Making the actual change may seem like a daunting, if not impossible, task. Especially if you love all things sweet or carbo-loaded.

Do not worry though because once you get to that point wherein you are actually into the program, you will look and feel so much better that you'll wonder why it took you so long to do so. But the hardest step is actually making that change.

Why Stepping Up Is So Hard

The number one reason why you will have a hard time making that step is because you are so used to a certain diet, albeit an unhealthy one.

As with anything in life that is difficult to achieve, you have to really desire it. This will ensure that you will stay on this path, even if the going gets tough.

There are several ways to implement a diet change in your life, and it really depends on the type of person you are. Some work best with drastic changes, while others prefer a gradual change.

It is just a matter of deciding which method you prefer.

Going Cold Turkey

Introducing a drastic, quick change in your diet is often what people try, because it eliminates bad habits right now. However, many people consider it like going 'cold turkey' from bad foods.

One technique is to throw or give away all the high GI food around you. Just don't eat them all at once! Prepare your checklist of low GI foods and buy only that.

Then you can start living your new lifestyle of healthy cooking and eating with the low GI foods that you bought.

Going Slow

Others prefer to go slow and steady. But for some, deciding to go slow just makes them susceptible to cheating and putting off the big change.

But this technique can be quite effective if done correctly. The first and necessary step is to incorporate low GI foods into your diet a little at the time. When you start to see the benefits of this, you will want to go all out.

Why Make the Change?

Regardless of which technique you choose, you have to do it. Do not think of it as a painful procedure, but one that will lead you to a better you.

Make sure that you're ready for the change you're implementing when you make the choice to eat low glycemic index food, and stick to the plan. Not only for your health, but really for the quality of your life.

Jenny Taglia is fascinated by health, nutrition and weight loss. For more great information on the Glycemic Index for losing weight and keeping it off visit http://www.glycemicindexhealth.com/ or check out her e-book at http://www.glycemicindexhealth.com/tips/

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Low GI Diet Foods
By Anthony Lee Platinum Quality Author

The glycemic index or GI is a way of ranking the types of foods which contain carbohydrates that affect your blood glucose levels. If the GI score is 55 or less it is low, if it is 56 to 69 it is medium and anything above 70 is high. The lower the score, the better and here is a list of low GI diet foods.

These low GI foods include bread as long as it is whole grain or stone ground, 100% percent bread, pumpernickel or rye bread. Oats, cereals, rice, pasta, couscous, noodles, beans, lentils, dried foods, nuts, canned fish, frozen vegetables, oils, condiments, fat free dairy products like yogurt, reduced fat cheese, reduced fat ice cream, eggs, fresh fruits or vegetables, fruit juices and bottled water.

But how do you know if the food you are eating is a high or low GI food? The basis for this depends on how fast the body breaks down these foods that will soon enter the blood stream. The longer it takes the body to break down means that what you are eating has a low GI or glycemic score.

What happens to someone who sticks to low GI foods? Keeping the glucose levels to a minimum will reduce the need for a patient to be injected with insulin that was once produced by the body. The failure to do so can cause long term and sudden complications to an already present problem.

Some experts have said that taking preventive measures now is good for those who don't want to develop diabetes in the future.

Sadly, this is easier said than done outside the lab because these numbers vary if certain ingredients are added, the manner to which they are cooked and how ripe is the fruit. But this should not stop you from consulting a dietitian about low GI foods because this person can give you advice for your personal circumstances.

Is a low carb diet plan the same as a low GI diet plan? The answer is no because the low GI diet plan simply advises the type of carbohydrates you should eat. The lower the GI score, the better and should you lose some weight along the way, then good for you.

It should be pointed out that is backed up by years of clinical research so you will be able to reap the benefits of healthy carbohydrate without the blood glucose problems and other health risks associated with high levels of GI carbs.

For diet tips to lose weight, visit http://www.burn-fat-lose-weight.info

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Low Gi Diet or Low Carb Diet - Which One Is Best?
By Lee Dobbins Platinum Quality Author

These days, most everyone has heard of low carb diets such as the South Beach and Atkins diet but the GI or glycemic index diet is a fairly new name on the diet scene. While low carb diets restrict the quantity of carbohydrates, the GI diet focuses on the quality of carbohydrates. It works by promoting the consumption of foods that are low on the glycemic index, foods which will have a gently effect on your blood sugar levels and keep you full longer.

A typical low carb diet, has a restrictive phase in the beginning where your carbohydrate intake is severely limited. You can eat all the meat you want and fats are also unlimited, although the South Beach Diet does encourage you to stick to low fat meats and healthy fats. As the diet progresses, you can gradually add in more carbohydrates, typically those with a low glycemic index are also those that are lower in carbs.

Although a low GI diet might not be one that you've heard much about before, it has actually been around since the 1970’s and is used in many European countries to help manage diabetes. Recently, however, this way of eating has gotten a lot of attention as a healthy way to control weight. This diet focuses on carbohydrates – “good carbs” have a low glycemic index and you should eat plenty of them (incidentally, these are also the foods that we know to be good for us like fruits, vegetables and whole grains). “Bad carbs” have a high glycemic index and should be eaten in moderation and mixed with the low glycemic index carbs to lower the overall GI of a meal. Since this diet focuses only on carbs it is very easy for vegetarians to adopt this way of eating.

In comparison, a low carb diet can be limiting in fruits and vegetables which are high in vitamins, minerals and enzymes as well as fiber. Many people associate low carb diets with a license to eat as much saturated fat as you want, but that choice is up to the individual so we really can’t fault the diet for this misconception. A low GI diet is full of fruits, vegetables, fiber and low in fat but emphasis the good fats found in nuts. It encourages eating lean meats in moderation.
While we all know that meats and fats are no carb and green leafy vegetables are low carb, some may not be aware of what foods have a low glycemic index. Most vegetables (except potatoes, beets, pumpkin) have a very low GI. Some fruits that have a low GI include citrus fruits, apples, plums and peaches while most other fruits have a medium GI value. Oatmeal, most pasta and whole wheat bread also have a low gi.

So which diet is best?

Where many people in the health and nutrition profession consider a low carb diet to be unhealthy, most everyone would consider a gi diet to be very healthy. Studies have shown that eating lots of fruits and vegetables can help to bolster your immune system thus allowing you to fight disease and eating high fat meats may adversely affect your health and help contribute to heart disease. That being said, it has also been shown that being overweight is a major health risk for many diseases so the best diet is probably one that works for you! Some folks might respond better to a low carb, others to a low gi. Either way, it makes sense to make healthy food choices, limit food intake and exercise for your good health.

Lee Dobbins is owner and editor of Low Carb And Low GI Resource where you can learn more about the glycemic index value of foods.

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Pro Or Con "The Low Gi Diet" By Health Experts

Tuesday, July 28, 2009

The Low Gi Diet Pro and Con

The Low Gi Diet Pro and Con

The Low Gi Diet Pro and Con

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The Low Gi Diet Pro and Con

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