Glycemic index

The glycemic index is a ranking of carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during digestion have the highest glycemic indexes. The blood glucose response is fast and high. Carbohydrates that break down slowly, releasing glucose gradually into the blood stream, have low glycemic indexes.

Significance of Glycemic Index ( GI)

• Low GI means a smaller rise in blood glucose levels after meals
• Low GI diets can help people llose weight
• Low GI diets can improve the body's sensitivity to insulin
• High GI foods help re-fuel carbohydrate stores after exercise
• Low GI can improve diabetes control
• Low GI foods keep you fuller for longer
• Low GI can prolong physical endurance

Low GI diet and weight loss

• Use breakfast cereals based on oats, barley and bran
• Use "grainy" breads made with whole seeds
• Reduce the amount of potatoes you eat
• Enjoy all types of fruit and vegetables (except potatoes)
• Eat plenty of salad vegetables with vinaigrette dressing

Choose Low Glycemic Index food items for weight loss

Food Glycemic Index

• Popcorn 58
• Oat bran bread 68
• Par boiled rice 68
• Sweet potato 54
• Skim Milk 46
• Pasta 40 to 70
• Lentils/kidney/baked beans 40 to 69
• Apple/banana/plum 34 to 69
• Black Beans, Boiled 30

glycemic index, carbohydrates, blood glucose, GI, food items


source: http://www.hateweight.com