Wednesday, April 10, 2013

The Low-Glycemic Food Index & You

There have been many weight loss diets of varying success created over the past few decades. One of the more prominent ones that have gained a great deal of favor is the low-glycemic diet. Based on the research of David J. Jenkins, a professor of nutrition located at the University of Toronto. His work was later used in a series of books by Rick Gallop, an author and former head of the Heart and Stroke Foundation of Ontario. As of this writing, the Glycemic Index Diet has sold over 2 million copies. 
The great news is...all Medifast Meals are low-glycemic!

What is the Glycemic Index?

The Glycemic Index is based on the changes in blood sugar levels when carbohydrates are ingested. Glucose is the energy source for the body that is derived by what we consume. It fuels all parts of the body and the greater the amount of glucose, the more energy that is present.

Unfortunately, if too much glucose is present then the remainder gets stored as fat. The amount of glucose that gets generated is determined in large part by how fast the food gets digested. The faster the digestion, the higher the food ranks on the Glycemic Index.


How the Glycemic Index Works
All foods listed on the Glycemic Index are based around the rating of glucose itself which is ranked at 100. Foods that are below 55 are considered low in terms of glucose that is generated. To follow a low glycemic diet, it is highly recommended that you consume foods that are as consistently low as possible on the Glycemic Index.

Foods that contain fats, raw starches, vegetables, fruits, legumes, proteins and dairy products are generally low on the Glycemic Index. This means that these particular foods take longer to digest and therefore do not cause as much fluctuation in the levels of blood glucose.

Conversely, foods that rank high in glycemic value includes refined sugars and grains, high sugar fruits and foods with increased amylopectin and amylase ratio as well. There are also other factors that can contribute to the glycemic levels found in foods which include the following;

- Variety of plants
- Method of cooking
- Food processing
- Combination of food consumed 

These factors can play a very important role in how effective following a low glycemic diet can be.

Why eating Low Glycemic foods are Important
First and foremost, a low glycemic diet is very important for diabetics who wish to control their blood glucose levels. The better diabetics can control their blood sugar, the better management of their condition.

Furthermore, for those who are trying to lose weight, following a low glycemic diet means that with less glucose generated, the less the tendency to store any excess as fat. Plus, if the energy consumed is not sufficient to adequately fuel the body, a state of ketosis can develop which means that the body pulls from its reserve sources, name the fat that is already stored to provide the needed energy. 

Glycemic Index Tables

Low Glycemic Index foods (55 or less)
Include some of these foods in each meal or snack, but go for low-fat choices where possible, such as skimmed milk. If you want to lose weight, you'll also need to watch your portion sizes. That means sticking to small servings of pasta and noodles, limiting yourself to two slices of bread with a meal, and having only a couple of squares of chocolate or a small handful of peanuts!

Table 1 - Low GI Food 
Roasted and salted peanuts 14
Low-fat yogurt with sweetener 14
Cherries 22
Grapefruit 25
Pearl barley 25
Red lentils 26
Whole milk 27
Dried apricots 31
Butter beans 31
Fettuccine pasta 32
Skimmed milk 32
Low-fat fruit yogurt 33
Wholemeal spaghetti 37
Apples 38
Pears 38
Tomato soup, canned 38
Apple juice, unsweetened 40
Noodles 40
White spaghetti 41
All Bran 42
Chick peas, canned 42
Peaches 42
Lentil soup 44
Oranges 44
Macaroni 45
Green grapes 46
Orange juice 46
Peas 48
Baked beans in tomato sauce 48
Carrots, boiled 49
Milk chocolate 49
Kiwi fruit 52
Stone-ground wholewheat bread 53
Crisps 54
Special K 54
Banana 55
Raw oat bran 55
Sweetcorn 55

Medium Glycaemic Index foods (56 to 69)

You may include a few of these foods each day, but again limit portion sizes if you want to lose weight.

Table 2 - Medium GI Foods
Muesli, non toasted 56
Boiled potatoes 56
Pita bread 57
Basmati Rice 58
Honey 58
Digestive biscuit 59
Cheese and tomato pizza 60
Ice cream 61
New potatoes 62
Coca cola 63
Apricots, canned in syrup 64
Raisins 64
Shortbread biscuit 64
Couscous 65
Rye bread 65
Pineapple, fresh 66
Cantaloupe melon 67
Croissant 67
Shredded wheat 67
Mars bar 68
Ryvita 69
Crumpet, toasted 69
Weetabix 69
Wholemeal bread 69

High Glycemic Index foods (70 or more)

Swap these foods for those with a low GI value or eat them together with a low GI food. Having a jacket potato with baked beans, for example, will lower the GI value of that whole meal.

Table 3 - High GI Foods
Mashed potato 70
White bread 70
Watermelon 72
Swede 72
Bagel 72
Bran Flakes 74
Cheerios 74
French fries 75
Coco Pops 77
Jelly beans 80
Rice cakes 82
Rice Krispies 82
Cornflakes 84
Jacket potato 85
Puffed wheat 89
Baguette 95
Parsnips, boiled 97
White rice, steamed 98


Resource: www.glycemicindex.com/

23 comments:

  1. Thanks for sharing information about diet foods.These are helpful for mention a perfect health.Really i like your great information.

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  2. This is really good healthful advice from you. I heavily agree with you that choosing low-glycemic food would be more worth for our health. We have to follow these steps for getting good health. More info at this web site.

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