The Glycemic Index Food

The Glycemic Index and
How It Relates to Food


Glycemic index, meal planning, fruit, healthy diet, lose belly fat

In an earlier section we looked at what the Glycemic Index (GI) is and gained a better understanding of how it can be used to improve your overall health and weight loss challenge.

In this section we will look at the specifics of the Glycemic Index in relation to food types so you are better equipped to know what foods to watch out for.

 

 

Simple Carbohydrates

Glycemic index, meal planning, fruit, healthy diet, lose belly fat

Because these foods have small molecular size, simple carbohydrates can be metabolised quickly and are therefore likely to cause an insulin surge.

Simple carbohydrates include the various forms of sugar such as:

Sucrose – white table sugar

Fructose – sugar from fruit

Lactose – sugar from diary

Glucose – blood sugar or commercially found in corn, rice and wheat.

Maltose – fermented sugar found in malted beverages

Hidden Sugars

There are many processed foods that contain a high percentage of sugar that you may not even be aware of. They include but are not limited to:

Bread, tomato ketchup, canned and fresh soups,

Salad dressing, canned fruit and peanut butter.

Fat free Products

Do not be fooled by fat-free labels, what you lose from the fat, you make up for and more from the sugar! Sugar is often used to replace the flavour that is lost when the fat is removed. So if the fat does not get you, the sugar surely will! And what they do not tell you is that without the fat to slow it down, sugar is absorbed more quickly in to your blood.

Breakfast cereals

Glycemic index, meal planning, fruit, healthy diet, lose belly fat

Although the manufacturer’s claim to use less sugar in these boxed cereals, it is nothing more than a marketing ploy to lure the unwitting consumer into their deadly trap!

Many of the new cereals do contain less sugar but they are loaded with caloriescarbohydratesfatfibre and other nutrients that make up for the reduced sugar content. They have simply replaced sugar with other refined simple carbohydrates.

Particularly reprehensible are the marketing campaigns that target young children who they know will get hooked on this type of food resulting in a sugar dependency that starts at a very young age.

Tropicana orange juice and other so called natural fruit juice contain large amounts of sugar. Coffee and soda are amongst the biggest culprits and will easily spike up your blood glucose level. Try replacing most of these beverages with water, you will soon reduce your dependency on them and in time they will taste sickly sweet to your newly refined taste buds.

Table Sugar (sucrose)

Table sugar is said to provide empty calories. It has no nutritional value other than providing fuel for energy.

Glycemic index, meal planning, fruit, healthy diet, lose belly fat

Replace sugar with organic raw honey which has endless nutrients and health benefits and a healthy Glycemic load too. Or try Xylitol which is made from sustainable birch wood. A definite favourite of mine and here is why I love it:

 

 

  • It has an exceptionally low GI of 7.
  • Is non- artificial.
  • Contains NO Aspartame.
  • Has 40% less calories than sugar.
  • 75% less available carbohydrates than sugar.
  • No unpleasant after taste.

The powered extract of the Stevia plant is also an excellent choice. It is natural, has zero calories and is 200 to 400 sweeter than sugar so you will use less of it.

Glycemic index, meal planning, fruit, healthy diet, lose belly fat

Tips and Tricks to blood sugar regulation

  • Do not skip meals or go on crash diets. Skipping meals will cause a slow down in your metabolism as it attempts to conserve energy. Losing weight too quickly will cause your body to go into starvation mode as it fights to conserve your fat stores.
  • If you absolutely must eat fast food, be aware that pizza seems to spike blood glucose higher and longer than most other foods.
  • Fructose and High Fructose Corn Syrup (HFCS) AVOID these like the plague they are seriously detrimental to your health. HFCS is synthetic and can be found in soft drinks, baked goods, snack food, yoghurt, spaghetti sauces and a myriad of other food products.
  • Choose high fibre snacks and meals. Fibre slows down glucose absorption and your rate of digestion keeping you fuller for longer.

Now you know what food groups to look out for and which foods have a healthy GIweight loss should be that much easier!

Also  check out this great website for an in-depth value specific resource, some tasty GI recipes and much much more.Click here

And if you or a family member have diabetes, this website may provide the support you need. Click here to find out more.

Previous Page  Introduction to the Glycemic Index  Next Page → Looking Further at the G.I Index


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Resources

http://www.diabetesselfmanagement.com/articles/nutrition-and-meal-planning/carbohydrate-counting-glycemic-index-and-glycemic-load-putting-them-all-together/all/

http://www.maxs.com.au/index.php?pageID=1642

http://www.livestrong.com/article/469343-my-glucose-spikes-after-eating/

 http://www.glycemicindex.com

http://www.the-gi-diet.org/lowgifoods/