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Back to November 2008 Newsletter Glycemic Food IndexThere is a lot of talk these days about a new meal planning tool called the Glycemic Index (GI). But there is also a lot of misunderstanding about the GI, which has actually been around for more than 20 years. It is a good idea to get to know and understand the Glycemic Index, because choosing foods with a low GI rating more often than choosing those with a high GI may help you to:
The basics The Glycemic Index is a scale that ranks carbohydrate-rich foods by how much they raise blood glucose levels compared to glucose or white bread. When you eat food that contains carbohydrates, the sugar (glucose) from the food breaks down during digestion and gives you energy. After you eat, your blood glucose level rises; the speed at which the food is able to increase your blood glucose level is called the “glycemic response.” This glycemic response is influenced by many factors, including how much food you eat, how much the food is processed or even how the food is prepared (for example, pasta that is cooked al dente – or firm – has a slower glycemic response than pasta that is overcooked). The following foods are grouped according to their rating on the glycemic index . The best carbohydrate choices are in the low-glycemic group within the index. Restock the refrigerator and pantry to emphasize low-glycemic foods. Ditch the refined breads and breakfast cereals, baked and mashed spuds, white rice and rice cakes, toaster waffles, tator tots, and french fries. The consumption of high-glycemic foods spikes insulin and reduces glucagon thus preventing the burning of body fat. Try to stay away from high-glycemic foods and stick to lower glycemic choices (see lists below) that will produce less insulin. Insulin stimulates your 30 billion fat cell receptors and deposits carbohydrate energy directly into their interiors, making you fatter and fatter. There is no other way to store fat. Every time you eat a meal, your blood sugar rises. Your goal is to consume the foods (low-glycemic), which will cause the least amount of insulin production. Any high-glycemic foods should only be consumed in minimum quantities and combined with dietary proteins and fats in a meal. Remember that the Glycemic Index is just one part healthy eating. Don't forget to:
The Glycemic Index scale
MODERATE-GLYCEMIC FOODS: Rated 50-69 (LIMIT CONSUMPTION) vv
HIGH-GLYCEMIC FOODS: Rated 70-100 (EAT AT YOUR OWN RISK) v
For more information check out these websites: Canadian Diabetes Association - www.diabetes.ca Canada's Food Guide - www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html Brad kings website - www.fatwars.com How to read nutrition labelling - www.hc-sc.gc.ca/ahc-asc/media/nr-cp/2003/2003_01bk1_e.html Back to November 2008 Newsletter Back to Main Article' s page Any content included on this article is intended as a guide only and should not be used as an to seeking professional advice from either your doctor or a registered specialist for yourself or anyone else.
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