Originally published January 20 2009
Use the Glycemic Index Table to Achieve Healthy Weight Loss
by Jo Hartley
(NaturalNews) There is endless desire for and discussion of quick weight loss programs - especially on the Internet. There is a lot of conflicting and misleading information being presented and there are many people who do not have the knowledge necessary to sift through the misinformation and take only what is true and valuable about healthy weight loss. There are many serious health issues facing people today - illnesses such as heart disease and diabetes are claiming more people every year. It's obvious that something needs to change about the way people live; however, fad diets are not the answer.
The glycemic index is a ranking of foods and how they affect blood glucose levels. This index measures how much one's blood glucose increases in the two or three hours immediately after a meal.
Glycemic Index (GI) Table
- Low GI - foods under 55
- Medium GI - foods 56 - 69
- High GI - foods 70 or more
Foods are scored by calculating the carbohydrate content and measuring how much this causes blood sugar levels to increase after eating them. A lower score is best.
The Glycemic Load (GL) is a score that is created by combining the quality of a food that is rich in carbohydrates along with the glycemic index. By doing this one can best determine how blood sugar impacts various kinds and amounts of food.
To achieve natural and relatively easy weight loss (as well as improve overall health), eating foods that fall into the Low GI category is best. This will also help increase metabolism, burn fat, and provide more quality energy. A total GL of approximately 60 to 80 grams per day is recommended for people seeking to lose weight.
An example of how a Low GI food item benefits the body would be to look at what happens when an apple is eaten. Yes, an apple contains natural sugars that can affect blood sugar levels, but an apple also contains fiber which helps the natural sugars to be released more slowly. In contrast, if apple juice is consumed instead of an apple, the natural sugars have no fiber to help them be released into the blood stream more slowly. Another example of Low GI versus High GI foods is whole grains (low GI) and refined white flour (high GI).
Anyone who is interested in preparing healthy meals needs to keep blood glucose levels in mind because this concept is an important part of good nutrition.
Be advised, however, that the glycemic index should not be the only factor when making food selections. Other important dietary considerations include total carbohydrates, amounts and kinds of fats, fiber content, and sodium content. Be careful not to allow the glycemic index to lead one to eat more carbohydrates than can be utilized by the body. This is particularly true for diabetics.
About the authorJo Hartley
Wife, Mother of 8, and Grandmother of 2
Jo is a 41 year old home educator who has always gravitated toward a natural approach to life. She enjoys learning as much as possible about just about anything!
http://loftymatters.com - Current Events
http://winemaiden.com - Simply Abundant Living
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