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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The Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention
Can a Low Glycemic Index Diet Help You Lose Weight?
Dieting to lose weight generally involves cutting calories and fatty foods. Many diets out there allow you to only eat certain foods for certain reasons. The low glycemic index diet - or 'GL' for short - is similar to this rule. The idea is that by eating only foods with a low GI, you can avoid getting a sugar rush that results in gaining weight. Here we take a closer look to see if this diet actually works.
What is the Glycemic Index?
The glycemic index of food refers to the measure of the effects of certain carbohydrates on blood sugar levels. A food is said to have a high glycemic index (or GI) if it breaks down rapidly into the blood stream, causing that 'sugar rush'. Carbohydrates that break down slowly into the blood stream are said to have a low GI. These numbers range from zero to 100. Pure glucose has a GI of 100.
Foods with a GI of less than 55 are considered low. Foods in this category include most vegetables, most fruits, whole grain breads, and dairy products. Foods with a GI between 56 - 69 are considered medium. Foods in this category include some rice, sweet potatoes, and certain whole wheat products. Foods that are considered to have a high GI include sugary cereals, white bread, white rice, and baked potatoes, and have a GI over 70.
Things to Consider
Certain factors are not necessarily taken into consideration with the low GI diet plan. First of all, everyone digests food differently. Secondly, many foods are generally eaten in conjunction with other foods, such as at mealtime. For example, if you eat a sweet potato with chicken and salad, your digestion process will be slower than if you ate the sweet potato with white bread and white rice. The protein that accompanied the first meal will slow the digestive process down.
Does the Low GI Diet Work?
Although the ideas and principles of the low glycemic index diet make sense and are healthy, there is little evidence to suggest that simply eating foods with a low GI will make you lose weight. There are other things to factor in, such as the quantity of food eaten (and therefore the number of calories), and activity levels. If you eat 3000 calories of pure low GI foods, you will not lose weight because of the large number of calories you are consuming.
The principles of the low GI diet are good ones. Sticking to foods that don't cause a blood sugar rush, and therefore kick in insulin levels unnecessarily, is a good idea. In order to lose weight, however, you should combine the types of foods eaten with a calorie deficit and an increase in activity level.
Lisa has been writing articles for many years. She has a BA in Physical and Health Sciences, and enjoys writing about this and other topics. Come visit her latest website at www.babyvideomonitorsreviews.com, which reviews the best baby video monitors, and good deals on these items.
The Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention
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