Home
>
Weight Loss
>
Understanding the Glycemic Index

Understanding the Glycemic Index

Things get so confusing when it comes to understanding what foods are high on the glycemic index scale and what effects your blood sugar production. I have focused a lot of my diet around eating lower glycemic index foods, but more importantly understanding that even when you eat high glycemic foods you can help reduce the blood sugar impact, by eating a combination of both high and low glycemic index foods together, that overall helps slow down the insulin production in your body. What I mean would be the following example :

Say you're hungry for toast in the morning. Your first and worst option would be to grab a couple slices of plain white bread and put jelly and butter on them. You have three sets of problems with this scenario. One is the bad carbohydrates in the over processed white bread and the next is the saturated fat levels in the butter, and third is the sugar content in the jelly that factors into spiking your insulin production. So many people eat something simple like toast in the morning and this is just one example of a choice that could be improved upon. Let's look at another way to eat more healthy:

So you're hungry for toast in the morning. How about this option : Select whole wheat pita bread that is all natural. I get mine from Trader Joe's!! I love this store. Next you slice the pita in half and put NO FAT or reduced fat cheese in between the pocket and toast away. Now you have incorporated a lower glycemic index carbohydrate that provides more fiber and added a protein in the NO FAT or low fat cheese, that in combination with the consumption of the good quality carbohydrate, produces a mucher lower effect on spiking your insulin production.

So Make your choices wisely when it comes to selecting the right types of foods that have an impact on raising and lowering your blood sugar levels quickly.
Remember it takes less than an hour to metabolize carbohydrates, between 2-3 hours for proteins, and over 3 hours to metabolize fat in your diet.

Ever get that hungry feeling less than an hour after chowing down on a bag of Doritos or potato chips. Ever feel hungry less than an hour after eating a plate full of oriental food that was all vegetables. It is because your body starts metabolizing almost right away, when it comes to carbohydrates. Now just imagine those carbohydrates are made up of simple carbohydrates (sugar-like in regular soda, potato chips or other over processed snack foods, or French fries- deep fried potatoes that are loaded with saturated fat and heavy on the high glycemic index scale of carbohydrates.) Also there have been some recent studies that have stated that high fructose corn syrup- found in many foods produced for children that include fruit drinks, fruit snacks, and things like ketchup, are helping enormously to contribute to the huge increases in childhood obesity.

A BAD COMBINATION THAT DOES NOT SUPPORT A HEART HEALTH LIFESTLYE

Here are some other great options : One of the keys to a lean, sexy, healthy body is controlling insulin production and blood-sugar levels. The easiest way to do that is by eating healthy low-glycemic foods -- things like vegetables, fibrous fruits, whole grains, seeds, nuts, lean proteins, etc. Generally, it's a good idea to avoid most foods that contain high-glycemic ingredients like white flour, white sugar, corn syrup, etc. These are those 'bad' foods that wreak havoc on your insulin levels and increase your body fat levels in the process. They can also damage your health over time.

However, if you can't stand the idea of never again eating some of your favorite foods - pancakes and muffins for instance - and 100% whole grain flour just isn't an option for you, there is an easy way to lower the glycemic count of just about any food: Oat bran

Oat bran can be added to most foods to help lower their glycemic counts. It's one of those 'magical' fiber foods that does all kinds of good things for your body. In fact, oat bran is probably one of the healthiest low-glycemic carbs you can eat.

The best part is that oat bran can be added to literally hundreds of different foods and recipes without significantly changing their taste. That's not the case with most other brans and whole grains, which definitely alter the taste and texture of any food they're added to. You can mix oat bran into muffins, pancakes, breads, scones, soups, stews...the list goes on! These normally high-glycemic foods all become quite a bit healthier when you add in a good amount of oat bran...and less likely to cause your body to store more fat. (Of course, using whole grain flours and whey protein powders will make them even healthier and MUCH lower on the glycemic scale!)

Pure oat bran can be purchased at many health food stores and natural grocery stores, as well as on the Internet. Always choose an 'organic' version when possible to limit your intake of harmful chemicals.

So remember choose low glycemic index foods that do not cause your blood sugar to spike and insulin production to jump. If you are eating potentially higher glycemic index foods select the best ones that provide the most in the way of nutrition and health, and always try to incorporate proteins that will help slow down the metabolizing of those higher glycemic index foods and keep your blood sugar and insulin production in check.

Robert Adams holds an Associates Degree in Culinary Arts from the Culinary Institute of America, is a Certified Coach in Coaching for Personal Development as well Interaction Management, is a member of NESTA- National Endurance Sports Trainers Association, and lives a healthy lifestyle through his Body Perfect Fitness philosophy of healthy eating and fitness focus.

scheduled cleaning services Winnetka ..

In The News:

New iPhone replacement scam uses pressure tactics and fake carrier calls to steal devices from buyers. Criminals claim shipping errors and demand urgent returns.

Amazon Ring's new facial recognition feature sparks privacy controversy as Electronic Frontier Foundation critics argue the AI upgrade expands surveillance risks.

New Android banking trojan Sturnus steals credentials, reads encrypted messages and controls devices.

Denmark's 3D-printed student village proves automation builds 36 apartments faster than traditional methods. Skovsporet project shows housing future.

Discover Android's new Sound Notifications feature that alerts you to smoke alarms, doorbells, and baby cries even when wearing headphones.

New SantaStealer malware reportedly threatens holiday shoppers with password theft. This Christmas-themed info-stealer targets browsers and crypto wallets.

The Christmas season brings a surge in Netflix phishing scams targeting shoppers with fake emails. Stacey P received convincing scam but verified account first.

San Francisco Giants invite Jamie Grohsong to throw ceremonial first pitch at Oracle Park after he learned to play baseball with a bionic hand following an injury.

FBI warns cybercriminals are stealing family photos from social media to create fake proof of life images in virtual kidnapping scams targeting victims.

Instagram's new 'Your Algorithm' tool lets you control your Reels feed in real time. The app now gives you power to customize what videos you see.

Major Marquis fintech breach exposes 400,000-plus Americans' data through unpatched SonicWall vulnerability, with Texas hardest hit at 354,000 affected.

Free up iPhone storage fast by clearing large photos and videos from Messages app. Simple steps for iOS users to delete attachments without losing chats.

Scammers are flooding inboxes with fake tracking alerts that mimic real carriers, exploiting the holiday rush to steal logins and personal data.

The Fox News AI Newsletter brings you the latest news on AI technology advancements and the challenges and opportunities AI presents now and for the future.

Texas family reunites with missing 11-year-old cat Grayson after 103 days using Petco Love Lost's AI photo matching technology and community help.

Tired of AI customer service loops? These insider tricks help you escape "frustration AI" and get real human help when you need it most for urgent issues.

Unlock richer audio from your streaming apps with simple tweaks to volume normalization, equalizer settings, and quality preferences for cleaner sound.

Scammers are sending fake Facebook settlement payout emails that mimic legitimate notices from the privacy settlement administrator to deceive users.

Holiday shopping scams surge as fake refund emails target distracted consumers during Black Friday and holiday seasons, costing Americans billions annually.

The AI-powered IRMO M1 exoskeleton features four modes, including turbo, eco, training and rest for hiking, running, cycling and sports with eight-hour battery life.

OpenAI announced upgrades for its ChatGPT Images platform on Tuesday, saying the program can now make more precise edits and produce images more quickly.

Chrome for Android now turns web articles into AI-powered podcast conversations. Get hands-free browsing with Google Gemini's natural audio summaries.

LastPass faces $1.6 million fine from U.K. regulators after 2022 data breach exposed 1.6 million users. Password manager failed proper security controls.

Petco disclosed a data breach exposing customer Social Security numbers, financial account details, and driver's license information due to a software error.

Baseball teams can now analyze complete swing mechanics in normal training environments using Theia's markerless AI system that processes standard high-speed footage.

Understanding the Glycemic Index

Weight Loss