What is a Glycemic Index for Foods (GI Value)?
The glycemic index for foods is abut measuring how much a given food raises your blood sugar. This is important because the rate at which your blood sugar rises after eating is extremely important and, until recently, an ignored factor in the total equation of weight management.
When you consume a high Glycemic Index food, it causes you blood sugar to rise above normal and this, in turn, causes your insulin to rise. This increase of blood sugar has many negative affects above the obvious. Foods that raise blood sugar abnormally increase your appetite, contribute to mood swings, diabetes, and heart disease, as well as, increase stored fat by increasing triglyceride production.
Benefits of a Low Glycemic Index for food diet, according to the University of Sydney, New South Wales, Australia, and Harvard University experts are:
Low GI diets help people lose and control weight
Low GI diets increase the body's sensitivity to insulin
Low GI carbs reduce the risk of heart disease
Low GI carbs reduce blood cholesterol levels
Low GI carbs reduce hunger and keep yo fuller for longer
Low Gi carbs prolong physical endurance
** If you have diabetes work with your doctor if you plan to begin eating low glycemic index foods because your insulin dose may need to be lowered.
Glycemic Index for Foods Values
On the Glycemic Index (GI) foods are listed as high, moderate or low. There is some disagreement among authors and researchers as to which level represents high, moderate, or low. For the purpose of this we will use the following guidelines.
0-54 is LOW GI
55-70 is MODERATE GI
71 and above is HIGH GI
Some supermarket foods such as some breads and cereals are even labeling their product with the GI level marked for us, which is very handy. If it is not on the label we must use a list.
You want to be aiming for a low Glycemic Index for foods for Optimal Health and disease prevention.
Rules for Success
1. Eat foods in their natural state wherever possible.
2. Eat foods that are comparatively difficult to digest.
3. Eat foods that are high in fibre.
4. Time you food intake - eat as slowly as possible.
5. Avoid white foods - their are exceptions to every rule in this case cauliflower and egg white are definately ok.
6. Don't use artifical sweetners.
7. Drink sufficient water - do not expect long-term success on any program without proper hydration. Drink filtered water and drink it constantly all day long.
Table Of Glycemic Index And Load Values
So click here
now and get your Glycemic Index Food Chart.
Some food such as rice and carrots have a large range of GI values. This variation is caused by inherent botanical differences as well as preparation methods. There are no GI values given for meat, poultry, fish, avocadoes, cheese or eggs because these foods contain so little carbohydrate and are not likely to induce a significant rise in blood glucose. The only time a high glycemic index food is useful is during sporting events or to treat someone in a diabetic coma. Otherwise, even athletes should shoot for lower GI foods for the everyday diet, especially off-season.
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