Understanding the Glycemic Index

Things get so confusing when it comes to understanding what foods are high on the glycemic index scale and what effects your blood sugar production. I have focused a lot of my diet around eating lower glycemic index foods, but more importantly understanding that even when you eat high glycemic foods you can help reduce the blood sugar impact, by eating a combination of both high and low glycemic index foods together, that overall helps slow down the insulin production in your body. What I mean would be the following example :

Say you're hungry for toast in the morning. Your first and worst option would be to grab a couple slices of plain white bread and put jelly and butter on them. You have three sets of problems with this scenario. One is the bad carbohydrates in the over processed white bread and the next is the saturated fat levels in the butter, and third is the sugar content in the jelly that factors into spiking your insulin production. So many people eat something simple like toast in the morning and this is just one example of a choice that could be improved upon. Let's look at another way to eat more healthy:

So you're hungry for toast in the morning. How about this option : Select whole wheat pita bread that is all natural. I get mine from Trader Joe's!! I love this store. Next you slice the pita in half and put NO FAT or reduced fat cheese in between the pocket and toast away. Now you have incorporated a lower glycemic index carbohydrate that provides more fiber and added a protein in the NO FAT or low fat cheese, that in combination with the consumption of the good quality carbohydrate, produces a mucher lower effect on spiking your insulin production.

So Make your choices wisely when it comes to selecting the right types of foods that have an impact on raising and lowering your blood sugar levels quickly.
Remember it takes less than an hour to metabolize carbohydrates, between 2-3 hours for proteins, and over 3 hours to metabolize fat in your diet.

Ever get that hungry feeling less than an hour after chowing down on a bag of Doritos or potato chips. Ever feel hungry less than an hour after eating a plate full of oriental food that was all vegetables. It is because your body starts metabolizing almost right away, when it comes to carbohydrates. Now just imagine those carbohydrates are made up of simple carbohydrates (sugar-like in regular soda, potato chips or other over processed snack foods, or French fries- deep fried potatoes that are loaded with saturated fat and heavy on the high glycemic index scale of carbohydrates.) Also there have been some recent studies that have stated that high fructose corn syrup- found in many foods produced for children that include fruit drinks, fruit snacks, and things like ketchup, are helping enormously to contribute to the huge increases in childhood obesity.

A BAD COMBINATION THAT DOES NOT SUPPORT A HEART HEALTH LIFESTLYE

Here are some other great options : One of the keys to a lean, sexy, healthy body is controlling insulin production and blood-sugar levels. The easiest way to do that is by eating healthy low-glycemic foods -- things like vegetables, fibrous fruits, whole grains, seeds, nuts, lean proteins, etc. Generally, it's a good idea to avoid most foods that contain high-glycemic ingredients like white flour, white sugar, corn syrup, etc. These are those 'bad' foods that wreak havoc on your insulin levels and increase your body fat levels in the process. They can also damage your health over time.

However, if you can't stand the idea of never again eating some of your favorite foods - pancakes and muffins for instance - and 100% whole grain flour just isn't an option for you, there is an easy way to lower the glycemic count of just about any food: Oat bran

Oat bran can be added to most foods to help lower their glycemic counts. It's one of those 'magical' fiber foods that does all kinds of good things for your body. In fact, oat bran is probably one of the healthiest low-glycemic carbs you can eat.

The best part is that oat bran can be added to literally hundreds of different foods and recipes without significantly changing their taste. That's not the case with most other brans and whole grains, which definitely alter the taste and texture of any food they're added to. You can mix oat bran into muffins, pancakes, breads, scones, soups, stews...the list goes on! These normally high-glycemic foods all become quite a bit healthier when you add in a good amount of oat bran...and less likely to cause your body to store more fat. (Of course, using whole grain flours and whey protein powders will make them even healthier and MUCH lower on the glycemic scale!)

Pure oat bran can be purchased at many health food stores and natural grocery stores, as well as on the Internet. Always choose an 'organic' version when possible to limit your intake of harmful chemicals.

So remember choose low glycemic index foods that do not cause your blood sugar to spike and insulin production to jump. If you are eating potentially higher glycemic index foods select the best ones that provide the most in the way of nutrition and health, and always try to incorporate proteins that will help slow down the metabolizing of those higher glycemic index foods and keep your blood sugar and insulin production in check.

Robert Adams holds an Associates Degree in Culinary Arts from the Culinary Institute of America, is a Certified Coach in Coaching for Personal Development as well Interaction Management, is a member of NESTA- National Endurance Sports Trainers Association, and lives a healthy lifestyle through his Body Perfect Fitness philosophy of healthy eating and fitness focus.

---

South Beach Diet - South Beach Diet Plan Information

Perhaps you've had them too, nightmares about rice cakes, granola,... Read More

How to Exercise and Lose Weight on a Busy Schedule

In my fitness consulting business, I get the opportunity to... Read More

Weight Loss, Exercise, and Bodybuilding Tips ? Keeping Your Body-Fat Low: Part 4 of 10

Which is easier to do ? turn a car's steering... Read More

Pizza, French Fries, Beer and Other Diet Foods

Now this is the real American Dream! I'm here to... Read More

Fitness through Exercise for Life ? Principles that Keep You Going for Life!

ATTITUDESIT'S NOT ABOUT YOU!Exercising has so many physical benefits that... Read More

Is There a New Fat Loss Miracle on the Horizon?

For the past several years one subject has been coming... Read More

Trans Fat: Whats That!?

Learning the jargon is part of the weight loss journey.... Read More

Japanese Weight Loss Secret

Recently, I read an article from Japanese magazine that by... Read More

Walking, Water, and Weight Watchers: The 3 W?s for Weight Loss

I have been seriously working on losing weight for about... Read More

Diet: Changing Your Focus

Have you ever decided to take a trip somewhere relatively... Read More

How The Motto Be Prepared Can Help You Lose Weight

Be Prepared. For the Boy Scouts it means you are... Read More

Weight Loss: The A Factor - The #1 Secret to Sticking to Your Weight Loss Program!

Twenty years ago, I did not expect to accomplish what... Read More

Obesity, Whats The Big Deal

Nowadays, so much of the public is obese (fat) that... Read More

Weight Loss and Dieting Secret #1 ? IN and OUT

Any dietary plan on the market has some portion of... Read More

Weight Loss Secrets from Hollywood Movie Stars ? LA Personal Trainer Speaks Out!

In the early nineties I had the opportunity to work... Read More

Belly Fat: Enough of That! One Probable Cause of Excess Abdominal Fat

Disclaimer: I am not a doctor; nor do I play... Read More

Top 10 Questions and Answers on Atkins Diet

1. What is Atkins Diet? Dr. Atkins diet, first introduced... Read More

Ephedra - Is It Safe And Effective?

Burn fat while you sleep! Eat whatever you want and... Read More

Exercise Resistant Fat Removed with Liposuction

Liposuction works best with people who are a normal weight... Read More

Weight Loss Surgery: Successful Patients Embrace Four Stages of Growth

Weight Loss Surgery (WLS) is often viewed as a quick... Read More

What Every Woman Needs!

As a woman, your body is very complex. Throughout every... Read More

Obesity ? The Underlying Historic Causes

The scourge of obesity has reached such gigantic proportions across... Read More

Why Low Carb Dieters Can Eat Chicken Skin And Meat Fat

While low-fat dieters and non-dieters may want to avoid chicken... Read More

Rapid Weight Loss - Is It Healthy and Does It Work?

It is important that the public not only understand the... Read More

Burn Fat Not Sugar!

You are going to be pleasantly surprised! Most people think... Read More

Rapid Weight Loss Tips - Lose Weight with the South Beach Diet

It's the American Dream: "If I could just lose a... Read More

Maintaining Your Weight Loss Momentum Away On Vacation

Going away for your holidays will also bring with it... Read More

Who Else Wants To Lose Weight? Stop Dieting!

From personal experience I have myself like all of you... Read More

Weight Gain = Poor Quality of Life

Gaining up to 20 pounds over four years can significantly... Read More

Fat Lady in a Thin Body: WLS Patients Feel Like Imposters

Every weight loss surgery patient I've met said they at... Read More

Weight Loss Tip ? The Importance of Lowering Your Body-Fat!

When you hear a doctor or a personal trainer say,... Read More

Bye-Bye Bread

I don't know about you, but I absolutely love bread... Read More

7 Diet Tips For Rapid Weight Loss

1. Quit snacking in between meals. Do not fall for... Read More