The GI diet, based on the Glycemic Index, has recently become very popular, although the GI ranking system has been around since 1981. There have been several books published on the success of your GI diet, but is it really a diet or a lifestyle change?
The glycemic index- Dr. David Jenkins, from the University of Toronto in Canada, developed the glycemic index to measure your speed at which foods break down in your body to produce glucose. While originally intended to provide help to diabetic patients control their glucose levels, it was soon used to aid you individuals trying to lose weight to control their eating habits and hunger. Your key was to decrease your fast breakdown of foods into glucose. Glucose is your natural source of energy for your body. It produces a rush of energy as soon as the food is broken down, plus then as soon as it is burned up, it leaves a feeling of hunger plus fatigue.
Based on how quick they elevate your blood sugar level after consuming; foods are considered high, medium in addition to low GI foods. Low GI foods rank less than 55 on your glycemic index scale, medium GI foods go from 55 to 70 in addition to high GI foods rank higher than 70. High GI foods break down very quickly in the body and create you feel hungry again soon after consuming them. Low GI foods are slowly digested plus absorbed so you feel fuller for a longer period of time after you eat.
Elevated GI foods include: white flour products would like white bread, croissants, doughnuts; heavily processed foods like corn chips, potato chips or pretzels; foods high in sugar desire cookies, rice krispies, ice cream; high starch vegetables such as potatoes in addition to parsnips; fruits high in sugar - watermelons, dates plus other dried fruits. Medium GI foods include: most types of pasta; rice; some fruits would like mangos, apricots in addition to raisins; some vegetables would like baked beans. Low GI foods include: most fruits as well as vegetables; legumes; cereals that are high in fibers nevertheless low on sugar; dairy products desire low fat plain yogurt, whole, low fat or skimmed milk; whole grain breads. The Low GI Diet
Your low GI diet focuses on changing eating habits so that your majority of the foods consumed are from the low GI food group. These foods carry longer to break down into glucose in your body. This does two needed things: Produces a extra even level of glucose throughout the day to avoid those high glucose times followed by your low glucose slumps. Stops cravings in addition to hunger from occurring as much; as soon as these two components combine, they allow your dieter to eat a balanced meal as well as not experience your "energy slumps". The whole grains as well as unprocessed foods carry extra time for the body to convert to glucose and keep the feeling of being full for longer. It also prevents those cravings which tend to cause overeating or consuming foods that are not on your consuming technique.
Nevertheless, your diet should not rely exclusively on the glycemic index as low GI foods aren't necessarily healthy. Foods should be chosen based on their overall nutritional value. The glycemic index is influenced by a sum of factors desire: your nutrient content of your foods, the extent to which they are processed, your cooking method, food combination or ripeness in the case of fruits plus vegetables.
Food that are high in fat have a low GI as they don't break down as easily as your ones high in carbs. That doesn't mean you should come to a decision to eat high fat foods in order to stick to the index. As an example, whole milk is ranked lower than the fat free or low fat single.
The glycemic index doesn't rank foods that do not contain carbohydrates, desire fresh meat, chicken, fish, eggs plus cheese. Although, it includes processed foods that include meat in addition to dairy products. For a healthy low GI diet you should make the mind up lean or low-fat meats that have been trimmed of visible fat, skinless poultry, fish and low-fat dairy products, even though they aren't ranked.
The nutrient content is also very important. Between dates or watermelon in addition to a bag of crisps your obvious choice is your fruit even though your watermelon is considered high GI because of the sugar content plus the crisp are considered low GI as they are high in fat in addition to slow down the absorption process.
It is also important to remember that your glycemic index ranks invidual foods only, not whole meals. Depending on how your foods are combined, the overall GI value of your meal could change plus cannot be measured accurately, however the main idea is that including low GI foods in your meal will result in lower GI value overall.
The low GI diet does not lead to rapid weight loss; rather it results in a steady and constant decrease in body weight. The individuals who use this strategy find that they have more energy and therefore are extra likely to regiment.
As a result is the low GI technique a diet or a lifestyle? Most experts agree that it is a diet strategy that leads to changes as well as becomes a lifestyle. Eating low GI foods just makes good sense for weight control in addition to maintenance, energy levels in addition to healthy eating.
Author Resource:
Jake Brown enjoys to write about how to stay healthy, diet, routine in addition to now you can browse at his site at http://www.weightlossdietfood.net .
![[Valid RSS feed]](http://www.look4articles.com/images/icon_Rss.png "XML Feed For RSS"){kind=icon}
Category Rss Feed
Print This Article
Add To Favorites
![[Valid RSS feed]](http://www.look4articles.com/images/rss.jpg "XML Feed For RSS")