Pro Or Con "The Low Gi Diet" By Health Experts: January 2010

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 or Low Carb Diet - Which One Is Best?

By Lee Dobbins

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.

Article Source: http://EzineArticles.com/?expert=Lee_Dobbins

The Low GI Diet - Eat Your Favorite Foods and Normalize Your Blood Sugar

By Jose Talavera

There is an increasingly popular family of diets, which use the glycemic index (GI) to control blood sugar levels. One of those is the low GI diet. Losing weight is a hard goal everybody seeks to accomplish each and every year. The weight loss industry is really immense and powerful, and sells every type of pill, cream, fad diet and lotion possible. The low GI diet is nothing new (more than 30 years old) and does not require purchasing any sort of diabetes diet foods. A low GI diet is much more than a typical diet, even a low carb diet.

This diet translates into a true change in your lifestyle, health and overall well being. The glycemic index (GI) is based on how quickly carbohydrates affect your blood glucose level, and not only on the carbohydrate content of food itself. High glycemic index in a food means quick digestion and rise of the blood sugar level. These foods usually lack necessary nutrients or vitamins, and contain excess calories and fats.

The low gi diet is good for anyone concerned about their health, especially diabetics and people with overweight. Carbohydrates break down into the bloodstream and release glucose. Some break down faster than others. The GI measures how fast any kind of food breaks down, with 100 representing glucose itself. Low GI foods (55 points or less) release glucose slowly, thus being considered healthier. Medium GI foods (between 56 and 69 points) release glucose faster and are not as healthy as low GI foods. High GI foods (over 70 points) are the least healthy foods, because they release glucose the fastest.

This is the only "scientific" diet proven to help you lose weight and at the same time develop durable healthy eating habits, to achieve optimum well being and health and protect yourself against disease. This diet together with exercise will enable you to lose up to 10% of your current body weight in a period of about 3 months. There are in the market (Internet) various good maintenance programs with tips, delicious recipes and meal plans, and tables with the GI values of all your favorite foods.

The result of following a low GI diet will be amazing: a healthier, fitter and slimmer you for the rest of your life. And the process will be enjoyable too, making you feel fuller for longer, and increasing your energy levels while losing weight and sustaining weight loss. So I encourage you to entrust your weight loss into something that will guarantee you results, the low GI diet, instead of falling prey to one of those "lose weight quickly" fads.

JOSE TALAVERA - Health advisor. Diabetes expert. Experienced consultant and author. If you like this article, please visit the web site below for more advice and resources: http://conquer-diabetes.blogspot.com

Article Source: http://EzineArticles.com/?expert=Jose_Talavera

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The G. I Diet and benefits for Losing Weight

By Wayne Mcgregor

The glycemic index diet or G.I. diet is gaining a reputation as a healthy way to lose weight. Although more of a way of eating rather than a diet, more and more people following the G. I way achieve their weight loss goals. Many health experts agree that the Glycemic Index diet, if followed correctly, can be a great way to weight loss success, especially for those who struggle with conventional low calorie diets or dieters who have trouble controlling their appetite.

The G.I diet is similar to the low carb diet but it is not as strict and targets the types of carbs rather than the quantity of carbs for each meal. There is also a focus on the correct timing of the two basic types of meals – a carb or protein meal. The science behind the timing and types of meal makes G.I dieting a potent way to help lose fat stores, safely and relatively quickly.

The G.I diet is all about Insulin and controlling blood sugar levels.

Insulin is a hormone that helps regulate our blood sugar; actually it lowers blood sugar levels by stimulating cells to absorb any excess sugar from the blood. The problem with Insulin is it also causes fat cells to take up excess fatty acids from the blood. Often we ingest a meal which includes both sugar and fats so if any meal includes foods which have a high Glycemic Index then the fat from that meal can be easily stored on the hips.

There is an established theory that if one can control insulin levels then one can control how much fat the body will store from each and EVERY meal. Fat can only be stored when Insulin is present, and Insulin is only released when blood sugar levels become elevated.

What raises blood sugar?

Carbohydrate in foods will raise blood sugar if it is absorbed too rapidly. The types of foods which cause rapid absorption of sugar are all those with a high G.I index rating.

The basics of the G.I index

The Glycemic Index ranks carbohydrate foods by assigning them a number ranging from 0 to 100. The number indicates the rate at which the food raises blood glucose levels during its absorption. The higher the value the quicker the sugar is absorbed.

A high Glycemic index food has a value of 70 and above. A G.I value of 56-69 is considered medium and any foods lower than 55 are considered a low Glycemic index food. Foods with a low G.I are best as they digest more naturally and help provide a steady supply of energy over the course of several hours, it also makes us feel fuller for longer.

Is the G.I Diet simple?

The diet sounds simple because foods are generally chosen from the low G.I food list, but it gets complicated when you create a meal made up of many different food items, each with a unique G.I value. The idea is to make sure most items which make up every meal have a low Glycemic index, thus the overall G.I of the meal stays within the low to medium range.

Gaining complete nutrition

There are some foods which have a high G.I rating but are considered a healthy nutritious food. In these cases healthy high G.I foods can be combined with low G.I foods to maintain low-medium G.I value, plus help create a complete nutritional intake. An example is baked potato (high G.I) topped with
baked beans (low G.I). There are also low G.I foods which should be limited. Fresh meat and poultry contains no sugar so the G.I. will be very low, however, they do contain lots of fat and protein so the energy content will be high. Remember calories do still count!

One positive point about the G.I meal plan is it’s possible for dieters to enjoy the odd “treat” item once or twice each week, maybe an occasional dessert after a light dinner. As long as these “bad” items are NOT eaten alone it should not ruin the diet plan.

Benefits of G.I. way of eating:

1. Enjoy tasty foods but limit storage of fat

2. Enjoy some favourite foods AND still lose fat

3. Increased energy level and wellbeing

4. Control of blood sugar

5. Less hunger feelings

6. Less craving for sugary foods

7. Less bloating feeling after meals

8. Ability to eat more food if desired

9. Less risk from diabetes and other diseases

10. No strict calorie reductions

Wayne Mcgregor has written hundreds of articles on effective ways to lose weight. His website provides tons of free weight loss information and help, including lists of G.I foods. http://www.weightlossforall.com/glyemic-list-breadcereals.htm

Article Source: http://EzineArticles.com/?expert=Wayne_Mcgregor

The Easiest Diet For Successful Weight Loss

By Vianesa Vargas

Now that the New Year is here, are you finding yourself looking for a new diet to start? Recent research found that one of the most consistent predictors of weight gain was people who had been on a diet! That's right, 95% of people who go on a diet weighed more 12 months later than they did before they started the diet!

The best way to lose weight is to change the way you eat on a regular basis, not simply try and restrict yourself for a few weeks. However, there is one diet that many doctors and nutritionists recommend, because it aims to do exactly that - change the way you eat on a permanent basis.

The GI diet:

The GI diet aims to teach you which foods you should focus on long-term - and which you should avoid! The GI diet wasn't developed by a celebrity, or someone trying to make a fast buck (though plenty have cashed in since).

The GI diet is based on the glycemic index (GI) of foods - a ranking of carbohydrates based on their immediate effect on blood sugar levels. In other words, it helps you to identify (and avoid) the foods that lead to the insulin response.

Thus carbohydrates that break down quickly during digestion have a high GI score, while those that break down slowly have a lower GI score. Foods are ranked as:

- Low GI (55 or less)
- Medium GI (56 - 69)
- High GI (70+)

The aim of the GI diet is to eat foods that are low on the GI scale. Low GI foods, which release glucose gradually into the blood stream, have the following benefits:

- They produce a smaller rise in blood sugar levels
- They can help you lose weight
- They re-fuel the body's glycogen stores better
- They are a better source of energy for prolonged physical efforts

All of this makes the GI diet both an effective way to lose weight, and a healthy way to eat. Eating low GI is easy if you follow these simple rules:

- Try to choose most of your carbs from the low GI list
- Eat plenty of fruit and vegetables (except potatoes)
- Choose whole grains as much as possible; in general whole grains have a low GI, because their high fiber content slows digestion
- It's the GI score for the whole meal that counts, so adding quality protein or fat will lower the GI level of a meal
- Don't use this plan as a license to fill up on low-GI foods that are high in calories, such as Snickers!

Some other considerations:

- Eat regularly
- Drink plenty of water
- Avoid highly processed foods - if there are more than two ingredients you can't pronounce or don't know what they are, avoid it.

Focus on:

- Fruit
- Vegetables
- Lean protein
- Whole grain carbs

There are literally hundreds of GI books on the market now, plus innumerable web sites dedicating themselves to weight loss, so finding information and recipes is easy.

Vianesa Vargas of Take Care Project Inc brings wellness products to help busy moms to be their very best. Find informative exercise/nutrition tips and articles on a wide range of topics for mom on Vianesa's Transforming the Balanced Mom Blog and http://www.takecareproject.com. Drop by Facebook to see the weekly Q&A call schedule. Don't forget to sign up for the Take Care newsletter - filled with information moms won't see anywhere else.

Article Source: http://EzineArticles.com/?expert=Vianesa_Vargas

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

Tuesday, January 19, 2010

Update Jan. 19 - 2009 Pro's Or Con's "The Low Gi Diet - Weight Loss Program" By Health Experts

Thursday, January 7, 2010

Update Jan. 07 - 2009 Pro's Or Con's "The Low Gi Diet - Weight Loss Program" By Health Experts

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