Lisa Patrick - The Laymans Guide to The Glycemic Index Diet
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The Laymans Guide to The Glycemic Index Diet helps the reader to get a more than basic understanding of what it takes to learn how to eat the right combination of foods to remain in optimal health and not to consume too many carbohydrates or increase the levels of blood sugar. There are quite a number of diets out there that are gaining popularity with what they are purported to do. What ends up happening however, is that after a while the individual that opts to do one of those fad diets finds out that the diet is only a temporary fix to the problem that they have. The one thing that has worked consistently is to learn how to modify the diet and have the right combinations of foods at each meal. This will help keep the carbohydrates consumed in check and the sugars as well. That is what the Glycemic diet is all about; learning control by watching the numbers.
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TheLaymans Guide to The Glycemic Index Diet
AConcise Guide To The GI Diet
By:Lisa Patrick
Disclaimer
This publicationis intended to provide helpful and informative material. It is not intended todiagnose, treat, cure, or prevent any health problem or condition, nor isintended to replace the advice of a physician. No action should be taken solelyon the contents of this book. Always consult your physician or qualifiedhealth-care professional on any matters regarding your health and beforeadopting any suggestions in this book or drawing inferences from it.
The author andpublisher specifically disclaim all responsibility for any liability, loss orrisk, personal or otherwise, which is incurred as a consequence, directly orindirectly, from the use or application of any contents of this book.
Any and allproduct names referenced within this book are the trademarks of theirrespective owners. None of these owners have sponsored, authorized, endorsed,or approved this book.
Always read allinformation provided by the manufacturers product labels before using theirproducts. The author and publisher are not responsible for claims made bymanufacturers.
2013
Manufactured inthe United States of America
This book isdedicated to those who want o be healthy without the fuss.
During the early 80's, Dr. Jenkinswho worked at the University of Toronto revolutionized the Glycemic Index.Using the Glycemic Index is very beneficial when you follow a low-GI diet; youtend to be much more energetic and active. You also learn how to better controlyour weight and as a result you end up having low blood sugar levels. Youbecome more relaxed as opposed to having a hectic lifestyle.
Overall, the Glycemic index uses aranking scale to measure food from 0 to 110. Entrees that are considered tohave a low-GI are ranked 55 or less on the scale. The index is consider to bemedium if it is on a scale between 56 to 69 and the food that is rated high onthe Glycemic Index are 70 and above. When a person is on a diet using theGlycemic Index, the low-GI is the better option. Foods such as vegetables havea low-GI score. Fruits, starches, sugars, milk, yogurt, nuts and seeds can alsoon the Glycemic Index. Cashews and peanuts are excluded desserts and snackshave a high-GI score.
The Glycemic Index uses a scale torate carbohydrates to measure the effect it has on the bloodstream and howrapidly the blood glucose levels will rise or fall. In the event that thecarbohydrates are rapidly consumed, the food will have a high-GI ranking. Inregards to carbohydrates a person that has issues with insulin should realizethe importance and difference between the low Glycemic Index and the highGlycemic Index. When you are aware of the GI rating scale you become familiarwith the foods that will be a better choice for you to consume. The GI ratingscale doesn't stop you from eating carbohydrates all together. In fact,carbohydrates can still be a part of your diet when carbohydrates have alower-GI. This allows you to maintain control of your blood glucose.
Foods that have a high-GI break downthe carbohydrates quickly in your digestive system. Your body easily consumesstarches that are in bread, potatoes, and processed foods. There are starchesthat are beneficial to the body such as whole grains. Foods that you shouldstay away from are refined carbohydrates that have been said to be triggers forobesity and diabetes. Refined carbohydrates usually consist of white flour,white rice, and refined sugar.
These foods that are overlyprocessed tend to have a high-GI ranking. Foods that are in their natural statetend to have a lower-GI ranking. There are also certain food items that you caneat without thinking about the number of calories that they contain or howtheir consumption will affect the levels of blood sugar. However, you shouldavoid overindulging and learn portion control. Foods that are highlyrecommended include peppers, onions, tomatoes, scallions, eggplant, celery, andokra.
However, The Glycemic Index has manyconstraints with regards to food options. The way you prepare the food and thetype of carbohydrates that are being used can determine a difference in theGlycemic Index ranking. Due to sugar content, a banana that is ripe may have ahigher Glycemic Index rating as opposed to a banana that is not as ripe.
Other drawbacks with regards to theGlycemic Index score is how it is measured on a specific number ofcarbohydrates. It does not accurately demonstrate the amount of food that isbeing consumed. For example, the Glycemic Index scores a standard of 50 gramsof carbohydrates which is the equivalent to 4 cups of watermelons. Everycarbohydrate has their own distinctive Glycemic Index score so determining theeffect of blood sugar in each serving when different foods have to be rated canmake the scoring a bit difficult.
We have one body and one body onlyand it is extremely important for us to take care of our bodies and nourishthem so that they can take us through the rest of our years. Our diets are sovaluable for us in regards to our health and the glycemic index diet can make acontribution with grand benefits. The glycemic index diet is simply a weightloss diet that is based on blood glucose levels. It uses the glycemic index tomanage our regular eating plan. It classifies foods with carbohydratesaccording to how much they raise our blood glucose level.
We can begin this simply byreplacing the common granulated sugars with alternatives like Agave nectar orhoney which are both sold in grocery stores. Try and skip the sugary cerealsand buy something like Cheerios or bran flakes. There are ways to make it sweetwithout it affecting the levels of glucose in the body, like using the Agavenectar. Moving away from bleached wheat such as white bread will also help youkick start your body; instead, try whole wheat breads and pasta; they are bothjust as delicious.
Rice is good for us and it's greatto cook with meals, but we can turn things up a notch by using Middle Easternrice like Basmati or brown rice. Avoid white potatoes and try eating more sweetpotatoes. Also, cut back on fruit juices because most of them contain a veryhigh level of sugar. The bottle may say 100% juice but that 100% juice is onlya small percentage of the drink itself. Instead of a sugary watermelon for asnack, try to eat some grapefruit or peaches. Something else to remember is toconsume vegetables daily. We can flavor those veggies and salads with lightvinaigrette dressings or lemon juice. By starting ourselves out with thesealternatives and habits, we are one step closer.
Not keeping your glucose intakeunder control can result in many consequences that are harmful and some canaffect how we see ourselves in the mirror. The first reason alone that isobvious is that it can contribute to weight gain. Sugars bring on the fat thatgoes straight to the belly area and thighs which are the areas that most of usare usually trying to improve. Not only is your weight in jeopardy but yourskin is too, it causes wrinkles which speeds up the aging process.
The low glycemic diet will help usfeel fuller for a longer period of time and feel more satisfied. There is analternative to dealing with these issues. Having high blood sugar levels cancause diabetes which not only affects your lifestyle, but it can cost you somelimbs or even your life. When too much sugar stays in the blood stream for a longtime, it damages blood vessels and nerves which may result in kidney disease,heart disease, nerve damage, and even blindness. It can even cause footproblems due to the many glands that are found in the feet, some of thoseglands in your feet just so happen to be connected to organs in your stomach.Having too much blood sugar can also increase blood pressure which will promoteheadaches, vertigo, and fatigue.
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