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Using the Glycemic Index for Weight LossThe Glycemic Index Basically the glycemic index is a ranking of different foods on a scale from 0-100, and which ranks these foods according to the extent which they result in raising blood sugar levels after you eat. Those foods with a high glycemic index are ones which cause blood sugar levels in the body to rise very rapidly, whereas those with a low glycemic index obviously do the opposite, and instead release glucose more steadily over a couple of hours. Those foods that would rate high on the glycemic index for weight loss would be ice cream, candy, raisins, bananas, watermelon, and nuts - just to name a few of the many. Basically any food that is very high in sugar or fat will tend to be high on the glycemic index for weight loss, while those that are more nutritious, such as most fruits and vegetables, tend to rate very low on the glycemic index for weight loss. However, it is very important to realize that this is just for the majority of the time and is not always the case. Therefore you should not just stay away from all foods that rate high on the glycemic index scale, because there are some very healthy foods that you will then be missing out on. This is because fat slows digestion, and even the American Diabetes Association points out that the differences in rates of digestion are not as great as they appear. You also have to take into consideration the combination of foods, for instance jelly would score high on the glycemic index but when eaten with whole grain bread, for instance, it would tend to score quite low. The Bigger Picture It is also crucial for you to understand that there is a much bigger picture involved here overall. You need to not only use the glycemic index as a tool for your weight loss management but also many others as well, and your own common sense too of course. Also remember that proper weight management is life long and not just for a certain period of time, so you need to create a life plan for yourself that is going to last. |
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