BLG Health-Weight Loss And Glycemic Index

When considering weight loss there are many
factors to be aware of  from meal size and caloric
value to exercise and frequency of both, plus
many others. Today we shall look at
glycemic index.
Applying  glycemic index. or GI to real-life diets
is complex, weigh all information before relying
on glycemic index.If you check different sources
on the GI of foods, the numbers don't always
match which can sometimes cause confusion.

The glycemic index takes into account only the
type of carbohydrate, not the amount of
carbohydrate, in a usual serving. Some foods
are more concentrated sources of
carbohydrates than others. For example,
chocolate cake has 52 grams of carbohydrate
in a usual serving, while carrots deliver only
6 grams of carbohydrate in a serving. So even
though the glycemic index of carrots is higher
(47, vs. 38 for cake) chocolate cake is going to
have a much greater total effect on blood sugar,
because it takes 81 servings of carrots to equal
the carbohydrate in a serving of cake.

The GI in a given food can vary, depending on
where it is grown and how it is processed and
cooked. For example Australian potatoes have
a higher GI than American potatoes. In general,
the more processed the food, the higher the GI.
Even cooking pasta for a longer time can raise
the GI.

Generally, whole grains have a lower GI than
refined grains. But glycemic index rankings are
often confusing:

Bran flakes and Cheerios have a GI of 74. while
Shredded wheat is 75, and Fruit Loops, 69.

Long-grain white rice averaged 56 in 10 studies
(it ranges between 41 and 64), while brown rice
averaged 55 (50-66).

The average GI of white bread in six studies was
70 and of whole grain bread was 71.

And, ironically, sugars have a lower GI than
starches, because starches are made up totally
of glucose molecules, and sugars are not. So
Coca-Cola has a lower GI than Grape-nuts
flakes.

Studies that establish the GI of foods measure
the response to a food consumed all by itself. But
most of us don't eat like that. What's important is
predicting the effect of the food as part of a meal.

Experts disagree on the value of the glycemic index.

The American Diabetes Association says that
"the relationship between glycemic index and
glycemic load and the development of type 2
diabetes remains unclear at this time."

The Canadian and Australian Diabetes
Associations have endorsed GI as a tool for
improved blood glucose control. Some dietitians
who work with people with diabetes recommend
that their clients address other diet issues first,
such as total carbohydrate and meal spacing,
then try the GI concept to see if that improves
blood sugars further.

There's no doubt that different foods produce
different glucose responses,but the total
carbohydrate has much more of an effect than
the GI.

If you have hard time using GI diets, a better
approach is to eat close to the farm. Avoid
highly refined foods and focus on lean meats,
beans and legumes, whole grains and fresh
fruits and vegetables.

I hope this helps a little in understanding this
problem

More weight loss information can be found
at BLG Health and Natures Brands

Presented by Larry Guzda

Information on this page is provided for
informational purposes only. It is not
meant to be a substitute for medical advise.
Contact your physician for diagnoses of all
health related problems as soon as possible.
Dietary supplements HAVE NOT be
evaluated by The Food And Drug
Administration and are not intended to
diagnose,treat,cure or prevent any disease.

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