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The Low Glycemic Index Diet
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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.
Gill Chandler has put together a complimentary report that will help you to achieve the body you desire and improve your health. To downloaded it instantly visit http://www.theslimsite.com
Article Source: http://EzineArticles.com/?expert=Gill_Chandler
Recommended Program
The Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention
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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Article Source: http://EzineArticles.com/?expert=Faviano_Torres
Recommended Program
The Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention
Type 2 Diabetes - Can You Lower Your Blood Sugar Levels With a Low-GI Diet?
By Beverleigh H Piepers 
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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