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This article will tell you everything you need to know about blood sugar, glycemic index, glycemic load, and the two magic letters, gastro-intestinal tract. What is the Glycemic Index?

The glycemic index (GI or glycemic index) is a measure of the effect of carbohydrates on blood glucose (or sugar) if a food is consumed. Some carbohydrates convert to glucose levels in the blood faster than the others quickly release glucose into the bloodstream, have a high GI (GI index ranges from 1 to 100). Foods with a low GI rating will be absorbed more slowly, helping to keep blood sugar steady. For most people, foods with low GI significant benefits for health. Research conducted by Dr. David J. Jenkins and his colleagues in 1980-1981 at the University of Toronto found that low GI foods are best for people with diabetes

eat carbohydrates (those turn to sugar quickly) prevents fat burning and energy levels will be reduced. If you eat carbohydrates, your blood sugar will rise rapidly, and if that produces insulin your pancreas is happening. One of the tasks to maintain your blood sugar regulated by insulin – but it is also a storage hormone to clear the excess sugar. The people at the end of sugar in the adipose tissue. Basically, you can win big, because internally, you tell your body to store. When overproduction of insulin removes the sugar in the blood – the bottom line is that your blood sugar in the blood lower than it should be, “you have an accident” or lethargic, and now your body needs Sugars. Then, overeating, in the end, and the cycle continues

If you go to low-glycemic carbohydrates, energy is released gradually and durable, ideal for athletes You do not need your pancreas and tax-producing insulin (the hormone storage), you feel better and lose yourself in a better position for the weight, or more precisely, to burn fat body.

How low glycemic index: glycemic glucose

or concentration of glucose in the blood. It varies up or down after meals, the type of food consumed.

The glycemic effect of foods depends on a number of factors such as type of starch, fat and protein foods and organic acids or their salts in the meal – with vinegar, for example, lower GI. can slow the presence of soluble fiber or fat, the rate of gastric emptying, thereby reducing the GI. Recent studies have shown that reducing the consumption of an alcoholic beverage before a meal, the GI of meals by about 15%.

o breakfast cereals used depending on oats, barley and bran
o Use whole grain bread with stone ground flour , sourdough
o Reduce the number of potatoes you eat
o Enjoy all other types of fruits and vegetables
o Use basmati rice or Doongara < , br /> o Enjoy pasta, noodles, quinoa <, br /> o Eat plenty of salad vegetables with vinaigrette

popular diet low glycemic index

Glycemic Impact Diet: a diet very good, takes the best of the area and South Beach Diet.

Glycemic Load Diet: glycemic index adjusted for the portion size is the glycemic load – the system focuses on healthy weight by maintaining a lower daily load 500 on the index

Nutrisystem occur: program of the party that is based on foods with low glycemic index. to correct

sugar solutions: diet imbalances in blood sugar (for the Prevention Magazine).

South Beach Diet: Carb Choices are based on foods with low glycemic index – even if the regime starts with a phase very low carbohydrate.

One of the best-selling books on the GI diet The New Glucose Revolution. Even Rick Gallop’s GI Diet The book is very popular.

For example, low-glycemic diet:
A typical diet low glycemic index is low in fat and high in carbohydrates – but mostly low GI carbohydrates. Often a simple change of high-GI carbohydrates, low GI carbohydrates can cause weight loss. It may also feel more energy, because less blood sugar spikes insulin / daytime. Breakfast – oatmeal with raisins and skim milk. Orange juice.

Lunch – vegetable soup with sourdough bread, followed by plums.

Dinner – lean beef bolognese on whole wheat noodles with a green salad. Follow a low fat yogurt.

beverages – water, tea (skim milk), herbal teas.

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Glycemic Load The glycemic load (GL) is a ranking system for carbohydrate content in food in portions of the portion sizes and their glycemic index (GI) is based. The glycemic load has been created by researchers at Harvard and is based on the idea that foods high glycemic index would be consumed in small amounts to the same effect as larger quantities of foods with low glycemic index glucose given . For example, rice has a high GI, so eating 50g of white rice in one sitting would be a curve of glucose especially to give blood, while 25g would give the same curve but half the height. Since the peak height is probably the most important parameter for controlling diabetes, increasing the amount of carbohydrate in a food is to use the glycemic index gives an idea of how effective some real food has on blood sugar .

glycemic load (for a serving of food) can be calculated as the amount (in grams) of carbohydrate content, multiplied by the GI, and divided by 100 < / P> = glycemic load (GI x carbohydrate content): 100 For example, use a piece of 100g of corn tortillas with a glycemic index of 52 and a carbohydrate content of 48g do the math 48 * 0 52 = 25, while the GL is 25 years.

10 or less – low glycemic load
19.11 – GL
average of 20 or more – high GL

In a recent study published in the International Journal of Obesity, it was reported by Canadian researchers that mice that are naturally prone to obesity and diabetes saw their blood sugar decreased 35% when fed fermented blueberry juice. So maybe blueberries, which has help protect against cancer may be to help them lose weight.

Take a look at our website for a list of foods and how they can be measured!