Tuesday, July 7, 2015

Glycemic Index Diet

Glycemic Index Diet- Glycemic Index(GI) is a scientific ranking that classifies foods based on how quickly they raise blood sugar levels. High-GI foods trigger a rise in blood sugar and release insulin, which is thought to promote fat storage, increase hunger, and lead to weight gain. The glycemic index runs from 0 to 100 and uses glucose, which has a GI score of 100. The effect foods have on blood sugar levels are compared with this, and then given a GI value of their own.
The GI diet plans suggest eating low-GI foods such as lean protein, vegetables, foods with lots of fiber and whole grains. Foods that are considered to have a high-GI rating (greater than 70) are to be avoided.
Example of Low-GI foods include: oats, whole grains, brown rice, cabbage, strawberries, peanuts, tomatoes, broccoli, mushrooms ect.. However, some foods with a low-GI value are also loaded with salt, fat, and very little nutrients. Foods such as dates, broad beans, and baked potatoes are full of nutrients and should all be considered as part of a healthy diet even though they have high GI values and included in the category of "foods to be avoided" for those on a GI diet. It's important to be aware of the nutritious value of foods, not just their GI score. Research does show, that many low-GI foods could help prevent heart disease, stroke, and diabetes.
As long as you use common sense and select healthy whole grains, lean protein, and good fats, a GI diet could be the right approach for a weight loss strategy for you. As with any healthy weight loss program, be aware of portion sizes and include regular physical exercise.

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