The Glycemic Index:
An Amazing Weight-Loss Tool
The Glycemic Index is based on the science of how
carbohydrates work in your body. The Glycemic Index has been
research-tested on real people who have the same kinds of
weight-loss and health issues as you. The basic theory is
this: some carbohydrates—high-glycemic ones—cause a quick rise in
the body’s blood sugar levels, which causes a quick rise in
insulin production. High levels of insulin cause weight
gain. Low-glycemic carbohydrates keep blood sugar levels
normal and aid in weight loss and maintenance.
What's Low-Glycemic and What's High
Low-glycemic carbs have a glycemic index of 55 or lower.
These are good for you to eat. Includes vegetables, most
fruit, and whole grain plus nuts, seeds, dark chocolate and
dairy products without added sugar.
Medium-glycemic carbs are those scoring 56 to 69. Eat these
infrequently. Includes sugar, candy, energy bars, some whole
wheat breads and rice.
High-glycemic carbs are rated 70 or higher. Avoid eating
these. Includes white and fluffy starches, such as popcorn,
crackers, cakes, breakfast cereals, white potatoes, muffins,
breads, and bagels.
The Benefits of Eating Low-Glycemic
Eating based on the glycemic index helps a person lose
weight quickly and safely. But it also promotes improved
health by keeping blood sugar levels stable. It’s great for
persons with metabolic syndrome, diabetes, heart disease,
high cholesterol, autoimmune disorders, and allergies.
Eating low-glycemic also helps reduce stress, increase
energy, decrease fatigue, and boosts metabolism.
How to Eat Low-Glycemic
The easiest way to eat low-glycemic is to:
- Eat meats, eggs, poultry, and fish for protein.
- Eat
5-10 servings of vegetables and fruit daily, which can
include sweet
potatoes.
- Avoid white and fluffy starches.
- Enjoy treats such as nuts, seeds, dried fruits, veggies, and
small amounts of dark chocolate.
A more elaborate way to eat low-glycemic is to tally up your
glycemic load per meal, per snack, and for the day. This may
let you eat
more starches but also takes more time and counting.
To learn more, read
The Complete Idiot’s Guide to Glycemic
Index Weight Loss. To order,
click here.