Update Sept. 28 -2009 Pro Or Con "The Low Gi Diet" By Health Experts

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

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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Anti Aging Secrets - How The Low GI Diet Makes Your Skin Look Younger
By Marcus Ryan

You've probably heard about the benefits of following a low GI diet for weight loss, but you might not know that it's also great for your skin, and can help to keep it young looking as you age!

If you're new to this diet, a low GI diet means you eat foods that are on the low end of the glycemic index, an index that measures how quickly food is broken down by the body and converted to sugar. Foods that are satiating and that take longer to convert are found at the low end of the GI index. Those that are less satiating and break down faster are at the high end.

Ideally, you should aim to eat at the low end of the GI scale, with some meals found in the mid-range and only an occasional few found on the high end.

It might not seem obvious at first, but eating this way can be beneficial to your skin and not just your body. Here's how: When you eat high GI foods, your blood sugar level spikes, which causes a spike in your insulin levels. Insulin is the hormone that promotes fat gain.

Keeping your insulin levels spiked results in the conversion of type 3 collagen to type 1, which is the more brittle collagen. Your skin, then, also ends up looking brittle and old. By following the principles of the low GI diet, you feed your body and skin with foods that rank low on the GI scale and keep your skin healthy, supple and young looking.

Following the low GI diet isn't too difficult. It can require some planning if you're going to be eating out, but it's not a complex diet to follow.

Let's say you are eating breakfast and you normally choose a boxed cereal. Most processed cereals are high GI, so this isn't a good choice, but you can instead choose to eat oatmeal (no sugar), and add some toasted walnuts for crunch. You can top it with nonfat milk and even a dollop of yogurt. And if you want, have a boiled egg as well.

It's important to make one distinction - this is not a high-protein diet. You can eat oats and whole grain breads. In fact, it's encouraged that those following the low GI diet eat grains, but they must be of the whole grain, low GI variety.

For lunch, you can make some easy switches. Stay away from hamburgers, which are often sandwiched with empty white bread (big blood sugar spike) but choose a healthful salad with a vinaigrette instead. Or you might choose a veggie burger on a whole wheat bun. No fries made from regular potatoes, but if new potatoes are on the menu, enjoy.

Dinner is probably the easiest meal of the day for low GI dieters. It's easy to throw some meat on the grill, add some vegetables and a salad and call it done. If you normally enjoy rice with your meal, switch from white rice to basmati rice, which ranks low on the GI index. Skip the garlic bread. Add a salad.

As a snack - simple! Instead of biscuits and cakes, have yoghurt, either vanilla or fruit ones. Yoghurt has good levels of protein which slows the absorption of carbohydrates, which helps to lower the GI value of any food.

So there you have it.

If you are eating well from the GI scale, you will feel it. Not only will your skin look better, but you will have more energy. That, in turn, will provide you with the energy to exercise and continue your new way of eating. Then you might likely lose weight, which helps your skin in other ways. All in all, it's a win-win eating plan.

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What Are Glycemic Diets All About?
By Jenny Styles

One thing glycemic diets are not about is rapid weight loss, and undergoing a certain amount of suffering in the process. In fact, weight loss is just one benefit to be gained, and not necessarily the main one. The primary benefit gained from a proper glycemic diet is improved health. The use of the word diet here is directed more towards proper nutrition than towards any goal of losing pounds.

In once sense any diet you are currently following, in other words your normal daily eating habits, is a glycemic diet. It may be a good one, or it may be a bad one. It just depends on what foods you are eating, and in what proportions. Let's look at three glycemic diets, the high glycemic diet, the low glycemic diet, and the glycemic impact diet.

High glycemic diets contain a disproportionate amount of foods rich in simple carbohydrates. Such foods tend to be processed foods, containing refined flour, sugars and sweeteners, and some starches. These foods have a high glycemic index (GI), and when consumed, tend to raise your blood sugar to unhealthy levels. This is not a healthy diet! Low glycemic diets feature foods rich in complex carbohydrates, having a low GI, and tend keep your blood sugar level within a safe and healthy range. A low glycemic diet is much healthier, but a diet based entirely on complex carbohydrates is not a healthy one from the standpoint of getting all the nutritional elements we need.

A glycemic impact diet is, in a sense, the best of all worlds. High GI foods are either avoided entirely or, in most instances, eaten sparingly and in smaller portions. Low GI foods become a staple part of the diet, and are supplemented by other foods providing nutrients, such as protein, that the body needs.

When we're talking about glycemic diets them, we're talking partly about definitions, and partly about the whole picture as far as our nutritional needs are concerned. We're talking about how to create a healthy balanced diet that fulfills those needs. It's all about getting enough of the foods that are good for you, and cutting out, or cutting back on, those that are not. It's about planning meals and planning portions within meals, and it's about avoiding not only weight gain, but also avoiding problems down the road such as heart disease, diabetes and some cancers. Going on a proper glycemic diet is in effect a lifestyle change, and you can work yourself gradually into it, instead of suddenly finding yourself outside of your comfort zone and abandoning the whole idea.

It will serve you well to do a little research in the area of glycemic diets, find out what they are all about, and get into planning one that best fits your needs.

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Update Sept. 13 , 2009 Pro Or Con "The Low Gi Diet" By Health Experts

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.
The web page provide you with all the information how low GI diet can help to lose weight with Pro and Con opinions from health expert, please read the information before purchasing and consult with your doctor before applying. We will appreciate that you can show your support, by buying from our recommended program.
Recommended Program
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Simple Steps To A Low Glycemic Index Diet
By Gary Matthews

Have you read about this recently? over the last 30 years, research into food and blood glucose response has completely changed our carbohydrate classification system.

It has been learned that it is impossible to predict the impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods and the response measured.

This response is known as the Glycemic Index (GI), it is a measure of how quickly carbohydrate foods are digested and absorbed, and ranks carbohydrate foods according to their impact on blood sugar (glucose) levels: as indicted by elevated blood glucose.

Foods with a high GI are absorbed quickly into the blood stream and cause a rapid rise in blood glucose levels. While foods with a low GI are broken down more slowly over time and keep blood glucose levels more stable (Remember that low is slow!).

Some carbohydrate foods will maintain your energy levels for hours, while some may cause your blood glucose to rise and fall. Different types of carbohydrate can also affect feelings of fullness in the stomach and this can influence hunger and
your ability to control your body weight.

Why is the GI important?

When our blood glucose levels are stable we have plenty of readily available fuel for the brain and muscles. If our blood glucose levels drop too low (hypoglycaemia) we feel tired, dizzy and generally unwell. If our blood glucose levels rise too quickly a rapid drop usually follows this.

Include low glycemic index foods in meals and snacks to slow the release of glucose into the bloodstream. A low glycemic index snack a few hours before exercise will help maintain your energy levels for more effective training.

After high intensity exercise (strength training) a high glycemic index snack should be consumed within 30 minutes. This will help to replace energy and start the recovery process.

Low-GI foods take longer to digest and help delay hunger pangs that little bit more and thus promote weight loss. So please choose your carbs carefully as this will lower your insulin levels and burn more fat. The secret is to swap high GI foods with low GI foods.

Steps to a low GI diet

* Start with a healthy, well balanced and varied diet based on a good nutrition program. The diet should be low in fats, moderate in carbohydrate and protein. The program should be high in fibre and contain a varied amount of foods to provide the required amount of vitamins and minerals.

* Look at the type of carbohydrates that you consume during the day. Look at the carbs that you eat the most, as these will have the most dramatic impact on your diet.

Try to change the carbs you eat the most with at least one low GI one. (Replace potato with sweet potato, use noodles instead of rice) By substituting half of your daily carbohydrate from high GI to low GI will result in an overall reduction in the GI of your diet.

Reducing the GI in your diet reduces your insulin levels and increases the fat burning apparatus in your body. Try to reduce the high GI's in your diet by substituting them with low GI's.

Regular consumption of low GI foods increases the feelings of fullness and satisfaction and so prevents weight gain. Try taking in six small meals a day of healthy low fat low GI foods to prevent overeating at meal times and control appetite.

Remember, that it is also important to look at the calories in food to. Rice and bread might be low in fat but when your body is burning the carbohydrates in these foods it doesn't burn as much fat. So if you are on a low fat diet, you wont lose as much weight if your calories are still high.

Chicken, beef, fish, eggs, nuts, and avocados contain very little or no carbohydrates. These foods if eaten by themselves will not have much effect on your glucose levels and are very low GI.

Alcoholic beverages especially wine are also low GI so can be included in your diet but remember to count them in your daily caloric intake.

In conclusion low GI foods are ideal for losing weight due to the slow absorption from the stomach. Low GI foods also help to keep blood sugar levels more stable and this has an effect on reducing sweet cravings.

Gary Matthews is the author of the popular fitness eBooks Maximum Weight Loss and Maximum Weight Gain. Please visit http://www.maximumfitness.com right now for your 'free' weight loss or muscle building e-courses.

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Low Glycemic Index Diets - Is The Glycemic Index The Wrong Tool?
By Tom Nuckels

Is the glycemic index (GI) the wrong way to assess the insulin-related effects of food?

The glycemic index measures blood sugar response per gram of carbohydrate contained in a food, not per gram of the food, and leads to some odd numbers. For example, a parsnip has a glycemic index of 98, almost as high as pure sugar. If taken at face value, this figure suggests that dieters should avoid parsnips like the plague. In fact, parsnips are mostly indigestible fiber, and you would have to eat a few bushels to trigger a major glucose and insulin response.

This high number results because the glycemic index rates the effects per gram of carbohydrate rather than rating the effects per gram of total parsnip. The sugar present in minute amounts in a parsnip itself is highly absorbable. The high glycemic index rating of parsnips is thus extremely misleading. Books such as The Glucose Revolution take care of issues like this on a case-by-case basis by saying, for example, that you can consider most vegetables free foods regardless of their glycemic index. But in fact the same considerations apply to all foods and distort the meaningfulness of the scale as a whole.

This is taken into account by a different measurement, the glycemic load (GL). The GL is derived by multiplying the glycemic index by the percent carbohydrate content of a food. Therefore, it measures the glucose/insulin response per gram of food rather than per gram of carbohydrate in that food. The glycemic load of a parsnip is 10, while glucose has a relative load of 100. And remember our potato problem, that terrible goblin of GI diets? The glycemic load of a typical serving of potato is only 27, not such a goblin at all. These kind of numbers make a lot more sense.

So is there direct evidence suggesting low GI diets support weight loss? It is certainly possible that focusing on low glycemic-index or low glycemic-load foods will help you lose weight, even if the theoretical justification for the idea is weak. However, there is only preliminary evidence to support this possibility. The studies commonly cited, although promising, are too preliminary to prove much.

In one of these studies, 107 overweight adolescents were divided into two groups: a low-GI group and a low-fat group. The low-GI group was counseled to follow a diet consisting of 45% to 50% carbohydrates (preferably low-GI carbohydrates), 20% to 25% protein, and 30% to 35% fat. Calorie restriction was not emphasized. The low-fat group received instructions for a standard low-fat, low-calorie diet divided up into 55% to 60% carbohydrates, 15% to 20% protein, and 25% to 30% fat. Over a period of about 4 months, participants on the low-GI diet lost about 4.5 pounds, while those on the standard diet lost just less than 3 pounds.

However, this study does not say as much about the low-GI approach as one might think. The most obvious problem is that the low-GI diet used here was also a high-protein diet. It could be that high-protein diets help weight loss regardless of the glycemic index of the foods consumed as claimed by the proponents of high-protein diets.

The study was also flawed in that participants were not assigned to the two groups randomly. Instead, researchers consciously picked which group each participant would join. This major flaw introduces the possibility of intentional or unintentional bias. It is quite possible the researchers placed adolescents with greater self-motivation into the low-GI group, based on an unconscious desire to see results from the study. Modern medical studies always use randomization to prevent this kind of bias.

Finally, researchers made no effort to determine if participants followed their diets. It might be that those in the low-fat diet group simply didn't stick to the rules as well as those in the low-GI diet group because they found the rules were more challenging.

In another study, 30 overweight women with excessively high insulin levels were put on either a normal low-calorie diet or a diet that supplied the same amount of calories but used low-GI foods. The results over 12 weeks showed that women following the low-GI diet lost several pounds more than those following the normal diet.

Another small study involved overweight adolescents in which a conventional reduced calorie diet was compared against a low-glycemic load diet that with no calorie restrictions. The results showed that simply by sticking to low GI foods, without regard for calories, the participants on the low GI diet were able to lose as much or more weight as those on the low calorie diet.

However, conclusions based on observational studies are notoriously unreliable due to the possible presence of unidentified confusing factors. For example, because there is an approximate correlation between fiber in the diet and glycemic load, it is possible that benefits, when seen, are really due to fiber intake instead. Factors such as this one may easily obscure the effects of the factor under study, leading to contradictory or misleading results.

Intervention trials (studies in which researchers actually intervene in participants' lives) are more reliable, and some have been conducted to evaluate the low-GI diet. One such study followed 30 people with high lipid levels for three months. Low-GI foods were substituted for higher-GI foods during the 2nd month, while other nutrients were kept similar. Improvements were seen in total cholesterol, LDL cholesterol, and triglycerides, but not in HDL. A close analysis of the results showed that only patients who had high triglycerides at the beginning of the study showed benefit. Another controlled trial found that a high carbohydrate, low glycemic load diet optimized lipid profile as compared to several other diets.

Another approach to the issue involves analysis of effects on insulin resistance. Evidence suggests that increased resistance of the body to its own insulin raises the risk of heart disease. One study found that use of a low-GI diet versus a high-GI diet improved the body's sensitivity to insulin in women at risk for heart disease. Similar results were seen in a group of people with severe heart disease and a group of healthy people.

The evidence that a low-GI diet will help you lose weight is not yet very impressive. Its theoretical foundation is weak, and it appears to be using the wrong method of ranking foods regarding their effects on insulin. However, there's no evidence showing a low-GI diet causes harm. If you find that you lose weight with a low-GI diet, stick with it.

However, while the most popular low-GI diet books (The Glucose Revolution, Sugar Busters) recommend a diet that is generally reasonable and should be safe, it is easy to design some fairly extreme low-GI diets. For example, a diet consisting of nothing but lard would be a very, very low-GI diet, since the glycemic index of lard is 0. While it no longer seems that saturated fat is as harmful as once thought, a pure lard diet is probably not a good idea. If you run across a diet book that recommends achieving a low glycemic index by consuming an extreme diet, approach it with caution.

Tom Nuckels is health article author and owner of the LpVitamins.com website. His customers range from children to the elderly and from carpenters to doctors. To learn what liquid vitamins and phytonutrients can do for you, visit http://www.lpvitamins.com .

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