Update August 07 - 2009 Pro's Or Con's "The Low Gi Diet - Weight Loss Program" By Heath 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 provides 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.
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Glycemic Index - The Difference Between Low GI and High GI
By Ann Gobel

The glycemic index sometimes referred to as GI, is a method of ranking carbohydrates by their effect on the body's glucose levels. Foods are given a value determined by how slowly or quickly they raise blood sugar. When glucose levels stay steady, energy levels stay steady and hunger is kept at bay for a longer period of time.

Foods can be considered as low, medium or high GI. Items on the low end of the GI are a good choice if you want to keep glucose levels even. Most fruits and vegetables fall within this category as well as whole grain breads, milk and yogurt. In the medium range, you find foods such as basmati rice and sweet potatoes.

Foods on the high end of the GI should be eaten sparingly as they rapidly increase blood sugar. These foods are good options when blood sugar is low or steadily dropping such as after a strenuous exercise program. High GI foods include white breads and rice, watermelon and some cereals.

Eating foods low on the GI not only keeps blood sugar levels steady, but it also protects your health. When glucose levels stay high, you run the risk of developing diabetes. One Australian study found that eating breakfasts which include sugary cereals or white bread over time appear to increase susceptibility to diabetes. There are indicators that it may also increase risk of heart disease and cancer as well.

When glucose levels are steadily high, it can have damaging effects on the body. Blood vessels may become damaged, leading to heart disease and stroke. If the blood vessels leading to other vital organs are also damaged, these organs may be affected as well. The eyes, kidneys and nerves are frequently affected.

Research indicates that following a low GI is helpful in weight management. When you eat a high GI food, blood sugar rapidly spikes. When it is used up, glucose levels decrease quickly. The resulting low blood sugar leads you to feel hungry again, necessitating more food intake.

If you continue to eat high GI foods in response to hunger, it sets off a vicious cycle. You are eating more calories than your body can use. Since it cannot use all the calories, it begins to store them and the next time you step on the scale, you will find the number has risen.

Low GI foods, on the other hand, help keep hunger at bay. Since you are only eating the calories your body needs, you won't gain weight. Individuals already at a healthy weight will maintain it. Those who are overweight will find that they begin losing weight. As fruits and vegetables make up a good portion of the low GI foods available, you will also benefit from the plentiful vitamins and minerals.

Eating a diet full of foods low on the GI has multiple benefits. You can lower your weight, decrease your risk of disease and help protect your body from the damaging effects of high blood sugar.

Ann Gobel is a health, nutrition, and weight loss enthusiast. For more information about the Glycemic Index you can visit Glycemic Index Solution.

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Update July 26 - 2009 Pro's Or Con's "The Low Gi Diet - Weight Loss Program" By Heath 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 provides 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 Reading
The Low Glycemic Index Diet
The Easy Healthy Way To Achieve
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Grapes, Glycemic Index and the Weight Loss Surgery Diet
By Kaye Bailey

Weight loss surgery patients are learning that including low glycemic fruits and vegetables in their high protein diet is an effective way to introduce nutrients and flavor to meals without the negative consequences associated with other high carbohydrate foods. Understanding the GI (Glycemic Index) is the first step to adding nutrients, variety and flavor from vegetables and fruit to the sometimes restrictive diet associated with bariatric surgery including gastric bypass, gastric lap-band, and gastric-sleeve.

One concern of weight loss patients is that a very small amount of high sugar (high glycemic) fruit or vegetable eaten without protein or fat can cause those with malabsorptive issues immediate glucose response sometimes called dumping syndrome or rapid gastric emptying. Grapes are a good example of a so called "healthy" fruit that may cause problems for patients of weight loss surgery. Grapes have a GI value of 53 ranking them a "LOW" GI Value. That means they have low impact on glucose levels. One cup is considered a serving size. At first glance this would make them a suitable fruit for patients of gastric surgery, but front line research tells us a different story: grapes are beautiful fruit of the Gods just waiting to slip down into our little pouches and morph from healthy fruit snack to spiteful little slider food and dumping disaster.

Here is what happens: We rightly believe grapes are good for us and low calorie, so we do not measure portion size. We enjoy each grape, one by one, which is mostly water and fructose, in unmeasured portion as a snack, so there is no buffer to slow the absorption of fructose through the esophagus or intestinal walls of the pouch. We can eat a copious amount of grapes because as fast as we are enjoying them they are sliding right through the stoma. Even with the surgical stomach pouch when eating grapes we never achieve fullness. Unaware of the dramatic glucose load this puts on our body we continue to enjoy our healthy snack when all at once the slam hits us and we are in glucose overload distress: dumping. This can happen with any gastric surgery patient who follows a lean protein diet and has developed a low tolerance for glucose surging.

So the short answer, though low glycemic, grapes are a fruit to enjoy with measured caution. As a snack I suggest controlled portions, no more than one cup in a single serving. Make your grape snack a mini-meal and include a one ounce serving of lean meat and one ounce serving of low fat cheese.

Consider grapes as "ingredient" food, not just a snack. Here is a classic Southern Style Chicken Salad that makes wonderful use of grapes in the main dish. The high protein count in the recipe will prevent a glucose overload from the grapes.

Classic Southern Chicken Salad

Dressing:

1/4 cup heavy whipping cream

3/4 cup Miracle Whip Light

1 teaspoon no-sodium seasoning blend

Salt & Pepper to Taste

Salad:

2 1/2 cups cooked chicken, chopped and chilled

1 cup celery, chopped

1 cup green seedless grape, sliced

1/2 cup sliced almonds, lightly toasted

4 tablespoons fresh parsley, chopped

Bibb Lettuce, leaves separated into six cups - one per serving

For Dressing: In a medium bowl using a whisk whip the whipping cream until fluff. Fold in Miracle Whip Light, seasoning blend and season with salt and pepper to taste. Set aside.

In a large bowl toss together cooked chopped chicken, chopped celery and sliced grapes. Add dressing and fold together gently until combined. Chill until serving, may be prepared to this stage one day ahead. When ready to serve divide chicken mixture evenly among lettuce cups, garnish with toasted sliced almonds and chopped fresh parsley. Serve chilled.

Serves 6. Per serving: 363 Calories; 27g Protein; 24g Fat (5g saturated);11g Carbohydrate; 2g Fiber; Rich in Vitamin B12 & Niacin.

Kaye Bailey 2010 - All Rights Reserved

Kaye Bailey is an internationally recognized writer, speaker and weight loss surgery advocate. She is the author of the highly successful weight loss surgery back to basics plan: 5 Day Pouch Test and the 5 Day Pouch Test Owner's Manual. Her follow-up book, Day 6: Beyond the 5 Day Pouch Test, was published in December 2009. It provides guidance for long-term weight and health management with all bariatric surgical procedures. Ms. Bailey is known for her powerful "you can do this" manner and her belief in the power of personal responsibility. She is the founder of LivingAfterWLS, LLC parent company to the LivingAfterWLS.com and 5daypouchtest.com websites. Supporting both websites is the LivingAfterWLS Neighborhood, an online compassion-driven community for weight loss surgery, gastric bypass and gastric banding patients.

LivingAfterWLS
5 Day Pouch Test

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Update July 14- 2009 Pro's Or Con's "The Low Gi Diet - Weight Loss Program" By Heath 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 provides 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 Reading
The Low Glycemic Index Diet
The Easy Healthy Way To Achieve
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Low Glycemic Index Diet (GI Diet)

By Sneha T

The concept of Low Glycemic Index Diet (GI Diet) was first put forth by Dr. Jenkins who later on published my books on the same topic. Glycemic index determines the level of carbohydrates in the blood and elaborates in its effects on blood sugar. It reduces the rate of breakdown of food thus reducing the frequency of hunger in a day and also making blood glucose available at a steady rate.

Its is preferred because it aids in reducing blood sugar in diabetic patients and it also helps in weight loss as discovered recently. The sudden urge to eat after a grueling schedule, known as "energy slumps", can be avoided with the use of Low Glycemic Index Diet (GI Diet) diets.

However a diet consisting of low glycolic index food materials alone is never recommended as it is not very healthy. A diet consisting of proper proportions of nutrients is recommended, it is known as the balanced diet concept.

However, a Low Glycemic Index Diet (GI Diet) is known to be effective in curing type 2 diabetes and coronary heart disease.

What is the acceptable food?

Oats, barn, barley are good breakfast substitutes. Bread with higher fiber content can also be used in place of the normal white bread. Interestingly in Peru and Asia the residents take equal quantities of both high and low GI food which yields moderate GI, these people however sedentary they are experience a low risk of becoming obese and developing type 2 diabetes. The effect of low GI foods can be visualized at pretty a short interval considering that the blood sugar levels can be seen decreasing within a four hour period although it may not be very drastic a decreases can clearly be detected!

According to the GI when high GI foods are consumed they are broken down so rapidly that surges appear in the glucose level and create nausea or even dizziness.

What is the ideal range for GI?

Food having less than 55 GI is considered low GI and those above 70 high. So the optimal range may be around 56 to 69 and varies from each individual.

What are the benefits of low GI foods?

Apart from reducing weight and blood glucose levels this diet also improves alertness and concentration. The feeling of being stressed out in the afternoons and evenings may reduce drastically. Mood also improves as sluggishness avoided pretty easily.

For more information about Low Glycemic Index Diet, Recipes, Diets, Health Tips please visit http://www.lifemojo.com/lifestyle/low-glycemic-index-diet-gi-diet-5503110

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Update July 01- 2009 Pro's Or Con's "The Low Gi Diet - Weight Loss Program" By Heath 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 provides 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 Reading
The Low Glycemic Index Diet
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Why the GI Diet is the Easiest and Best All-Around Weight Loss Method

By Robert Esmund

The G.I. diet is not based on army food, but is all about the glycaemic index, which is a measure of the speed that any given food is broken down in the body and turned to glucose, the body's energy source. High GI foods break down easily and quickly, whilst low GI foods take longer to digest and leave you feeling fuller for longer.

Low GI foods help to curb the appetite and to stabilise blood sugar levels because of this slower digestion, and are therefore to be preferred in the main, over high GI foods. Certainly if you are trying to lose weight, or even if you just want to eat healthily, you would do well to major on low GI foods. High GI foods have an destabilising effect on blood sugar levels because they are so quickly absorbed that they cause a rapid rise or spike of blood sugar, forcing the insulin mechanism into play to mop up excess glucose, which then gets stored as fat. There is a tendency to gradually put on weight because of this, and also there is a danger that the insulin system will not be able to cope, and diabetes type 2 sets in.

The GI diet has the advantage that you do not feel hungry all the time, which is a major problem for some dieters, and you don't have to count calories. The diet is straightforward to follow because foods are categorised quite simply in terms of a colour code. Red means stop, or don't eat that food. Yellow means proceed with caution, i.e. moderation, and green means go ahead and eat this food.

Low GI foods in the main are fruits and vegetables, but also include wheat germ, whole meal flour, oat cereals, beans of all kinds, avocados, and most nuts and fruits.

Most experts agree that you are also allowed, indeed should add in, lean animal and fish protein, such as lean steak, chicken, turkey, salmon, and trout. These are all good sources of protein which is essential for health and repair of the body. Oily fish bring the added benefit of omega-3 fatty acids too.

The GI diet has a lot in common with the Mediterranean diet with its emphasis on fresh fruit and vegetables, olive oil, and meat and fish. It is not complicated as some diets are, so should not lead to frustration and giving up after a short time. It encourages the consumption of "good" carbohydrates which are nutrient-rich, and cuts out junk foods.

If you think of low GI foods as natural healthy foods that have not been processed or refined, then you will not go far wrong. Try to avoid processed foods of all kinds as much as possible as these are almost always full of refined carbohydrates, and relatively low in nutrients.

Author Rob Esmund is a retired health professional with an interest in nutrition and weight loss. He has researched diligently and writes extensively on the subject. View his blog for further information on weight loss and various aspects of keeping well.

Have a look at http://healthyhealthy.co.uk/

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Update June 19 - 2009 Pro's Or Con's "The Low Gi Diet - Weight Loss Program" By Heath 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 provides 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 Reading
The Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention

Weight Loss and Glycemic Index (GI)

By Kathy Mercado

The urban style of life is making more and more people suffer from obesity. Well, you cannot blame them completely, as the busy schedule requires fast nutrition whenever possible. Fast foods come as a respite but they in turn lead to serious health defects, the main being weight gain. When this gets coupled with high stress levels, it becomes hard to get back to normal life. Obese individuals turn to various weight-training programs at this point of time. The basis of a weight-training program is controlling your Glycemic index.

Glycemic index is a nutrition index calculating the effect of your diet on your blood sugar level. A Glycemic index of 100 indicates pure sugar. Thus, it is evident that the higher the sugar content in the food you consume, the higher is the Glycemic index. This in turn will determine your insulin levels.

Food varieties with higher glucose will result in fast weight gain adding extra calories to your blood. Diabetes is the one of the many problems associated with high GI levels. While you are going through a weight-training program, it is advised that you give special attention to your GI levels. A diet with a lower GI will also make you feel full and you won't be craving for more. A low GI diet also provides energy.

To start off with a low GI diet, go for the meal containing Soya beans, lentils, pumpernickel bread and all bran cereal. For breakfast, you can go for a glass of full fat milk and an apple. Chocolate bars and peach too contain a low GI level. GI levels also depend of your physical health and the amount of exercise your body is subjected to.

So, plan your menu that constitutes a balanced diet helping you improve your health.

For more information, visit dietalt.com. They offer information on weight loss pills, as well as how a diet pill works.

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Update June 06 - 2009 Pro's Or Con's "The Low Gi Diet - Weight Loss Program" 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 provides 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 Reading
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The Glycemic Index Diet

By Andrew Bower

The Glycemic Index diet has found its way into mainstream weight loss society through its use of helping manage diabetes and blood sugar level spikes. Because people with diabetes are not able to regulate their blood sugar, the implementation of the Glycemic Index diet can help avoid those spikes and maintain a more steady level of blood sugar levels.

To explain exactly how the Glycemic diet works, you must understand the process of digestion of carbohydrates. Whether you eat a simple or complex carbohydrate, the process is the same. Your body breaks down the carbohydrate into a sugar compound called glucose which raises your blood sugar level. This rise is called the glycemic response and is affected by many factors including the quantity of food, the type of carbohydrate, cooking method, amount of processing it underwent, and the total amount eaten. After these factors have been assessed, the food is given a ranking between 1 -100 to determine whether it is a high, low, or moderate glycemic index food.

In fact, the reason that it works for weight loss is because it normalizes the amount and quality of your carbohydrate intake. Generally, low to moderate glycemic index food fall into the healthier, nutrient dense, high in fiber category making them a perfect range of food for individuals on weight loss plans; however, this is not always the case.

Low glycemic index foods often help control the appetite and sustain cravings. This goes along well with the theory that these low GI foods take a long time to digest which ultimately keeps you feeling fuller for longer and providing less of an opportunity to indulge in snacking.

Most of the food that is categorized into the low to moderate level include whole grain products, fresh fruits, vegetables, legumes, coupled with lean protein and healthy fat sources. The idea of allowing yourself to eat an unrestricted amount of these types of healthy fare promotes not only a psychological feeling of well being but also does not require you to count calories or follow complicated meal plans.

Here is a very loosely based equation to use in order to find out what the glycemic index is of a certain food in a pinch. Locate the carbohydrate quantity on the nutritional information and multiple by 3. For example, a fruit and nut bar containing 19 grams of carbohydrates has a glycemic index rating of 57. The three categories are low (less than 55), moderate (56 - 69) and high (70 and above). Most of your food choices should come from the low category for optimum weight loss.

The Glycemic Index diet is not for everyone; however, it may be the perfect option for those who are sensitive to insulin and blood sugar spikes.

Andrew likes to write on a variety of topics and has been doing so for more than a few years. His most up-to-date website is http://maxiglidehairstraightener.org which supplies folks with information on the Maxiglide hair straightener.

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Update May 10 - 2009 Pro's Or Con's "The Low Gi Diet - Weight Loss Program" 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 provides 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 Reading
The Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention

Low Glycemic Index Foods - Adding Delicious Fruits to Your Diet

By Ann Gobel

Low Glycemic Index foods include delicious fruits are a great step towards a healthier lifestyle. If you are one of the millions who adore fresh fruits, then you will most likely be happy with the GI lifestyle too. Most fruits contain a lot of natural sugars, but at the same time a lot of fruits are also classed as low GI foods. Fruits are not only healthy because of their GI value - all of the vitamins and nutrients are a necessity for a healthy working body. With all of the great health benefits, it is extremely important to include them in your daily eating habits.

Fruits can be an excellent source of fiber too - which we all need in certain quantities for the body to work at full capacity. All of the essential vitamins such as vitamin C, A and B are abundant in fruits. Even if this healthy food was not a low GI food, it would still be needed within our healthy eating plans.

Here is a list of some fruits that have a low GI:

• Cherries 22
• Grapefruit 25
• Pears 37
• Plums 38
• Apples 39
• Strawberries 40
• Peaches 42
• Oranges 44
• Grapes 46
• Kiwi 52
• Bananas 54
• Mango 56
• Apricots 57

So as we can see, cherries are one of the lowest GI fruits there is and it is great to see grapefruit on the list which is a popular fruit to eat at breakfast time - setting you up for the day. Looking into it further, the GI Load of fruits can also say something about which are healthier to be consumed in terms of blood sugar levels. Calculating the GI load is a little tricky to begin with, but it's not difficult. At the end of the calculation, you will find the the fruits that are rated as a 10 or below that will be most beneficial to you.

Fruits that are high in natural sugars will be less likely to fall into a low GI load. That being said, the presence of natural sugars does very little in the way of raising the blood sugar levels rapidly. Here is a list of those foods that fall below the 10 mark. (based on a serving of 4 ounces):

• Apricots
• Avocados
• Blackberries
• Grapes
• Lemons
• Mandarins
• Raspberries

This list will be greatly helpful for anyone who wishes to have both a low GI diet and a low GI Load diet. I think the best way to go about eating fruits when utilizing the GI diet is to eat plenty of low GI fruits and use those that fall in the medium to high range sparingly. These fruits could be your 'treats' and will still be healthier than reaching for chocolate or ice cream!

Ann Gobel is a health, nutrition, and weight loss enthusiast. For more great Low Glycemic Index Foods Information for improving your health and losing weight visit Glycemic Index Solution