Low GI Diet
Program
Lower Glycemic
Index Foods For Blood Glucose and Weight Control
A low GI diet or eating plan contains foods
with a lower GI (glycemic index) value. The glycemic index is a relatively
new method of classifying carbohydrate-containing foods, according
to how quickly they raise our blood-glucose levels. Although the glycemic
index was invented originally to help diabetics manage their blood-glucose
levels, it is now used by dietitians and nutritionists for weight control,
because lower GI foods help to reduce cravings, curb appetite swings,
and thus control calorie-intake. See also Glycemic
Load. The higher the GI value of a food, the faster the rise in
blood glucose. The glycemic index classifies foods into three general
categories:
- High Glycemic Index Foods (GI Value
70+)
This type of food causes a rapid rise in blood-glucose levels.
- Medium Glycemic Index Foods (GI Value
55-69)
This type of food leads to a moderately fast rise in blood-sugar levels.
- Low Glycemic Index Foods (GI Value
54 or less)
This type of food causes blood-glucose levels to rise more slowly.
Calorie-Controlled Low GI Weight Loss
Diet Plus Exercise
Eating lower GI carbs and taking regular
exercise is a good foundation for weight reduction, but calorie-control
is still important. If you eat large serving sizes of low-GI foods
you can still end up digesting too many calories and gain weight in the
process. So ideally, follow a calorie-controlled low GI diet plan
and take regular physical exercise. This approach is guaranteed to provide
relatively fast weight loss plus significant health benefits. For an excellent
low glycemic program, see Low
GI Diet.
Blood Glucose and Insulin Response to
Low GI Diet
Blood Glucose Levels Should be Stable
For optimum health, the amount of glucose in our bloodstream should remain
within certain levels. The body regulates blood glucose levels by using
two mechanisms: hunger and insulin.
Hunger Triggers Eating and a Rise in
Blood Sugar
When blood-glucose levels drop, we feel hungry. Result? We eat food that
is converted into glucose which enters the bloodstream so our blood sugar
levels rise. If we don't eat and blood-glucose levels fall too low, we
experience the condition known as hypoglycemia (abnormally low
blood sugar).
Rise in Blood Sugar Stimulates Insulin
Release From Pancreas
As our blood-glucose levels rise, our brain instructs the pancreas to
secrete insulin into the bloodstream. The insulin disperses the blood
sugar and over a few hours sugar levels fall back within healthy limits.
If we can't produce enough insulin the amount of sugar in our bloodstream
becomes toxic, triggering the condition known as hyperglycemia
(abnormally high blood glucose).
High GI Foods Cause Blood Glucose Levels
to Rise Too Fast
Foods or meals with a high GI value cause blood-glucose levels
to rise very rapidly. Result? The pancreas releases too much insulin.
Result? Within an hour or so, this insulin disperses too much blood glucose,
causing too big a drop in levels. Result? Hunger returns and we start
eating again! Not surprisingly, this see-saw effect in blood glucose is
harmful to our health and weight.
Low GI Foods Help Maintain Stable Glucose
Levels in Bloodstream
Foods or meals with a low GI value raise glucose levels much more
slowly over a longer period of time. Result? The pancreas secretes a more
moderate amount of insulin. Result? Not only do we stay full for longer,
but our pancreas doesn't have to work so hard pumping out excessive amounts
of insulin. This helps to maintain optimum insulin sensitivity.
Mix Low GI and High GI Carbohydrates
Not all carbs cause a rapid rise in blood
glucose - only carbohydrates with a high GI rating do this. Furthermore,
this effect can be reduced by combining a high-GI food with a lower GI
food.
Related Glycemic Index Links
Glycemic
Index
Low GI Diet
Low GI Diet Foods
Low-GI Diet Meals
Low GI Diet Snacks
How is Glycemic Index Measured
Glycemic Load
Glycemic Index Advice
Glycemic Index & Weight Loss
Glycemic Index Diets and Obesity
Low GI Diets: Weight Loss
Study
Glycemic Index: List of Foods
High GI Foods
Glycemic Index and Foods
What Determines Glycemic
Index Values of Carbs
Effects of Fiber on Glycemic Index
Value of Foods
Effect of Acid on
Glycemic Index Value of Foods
Effects of Fat on Glycemic Index Value
of Foods
Glycemic Index and Meals
Low GI Diet and Potatoes
GI Value of Rice, Potatoes,
Pasta and Bread
GI Value of Carrots
GI Value of Sugar
Glycemic Index and Fruit
Glycemic Index and Diabetes
Carbs and Glycemic Index
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