HOLISTIC FITNESS
Weight Management. Body Sculpting. Mindfulness Practice
By Ruth Henao. Fitness Coach
The Glycemic Index (GI) and The Glycemic Load concepts are used to characterize food behavior during human digestion. The higher the glycemic index number, the faster the increase in blood sugar levels.
Continuous repetition of high blood sugar levels leads to insulin resistance, known to promote the growth of visceral fat in the abdomen and eventually leads to diabetes and obesity.
The speed of digestion varies according to the metabolism of each individual, and other factors - like how we combine our macros. The combination of fat, protein, and fiber with high carbohydrate content food, tends to lower the glycemic index of a meal.
Some simple carbohydrates (fructose) raise blood glucose slowly, while some complex carbohydrates (starches), especially the processed type, raise blood sugar rapidly.
This concept of the "Glycemic Index" emerged since the 80s. However, only in the last decade, its importance has been recognized.
Now, science knows that not only helps regulate appetite and control body weight, but also of its relationship with certain other diseases, such as diabetes, cardiovascular and inflammatory diseases, and some types of cancer.
Use this chart as a guide to help yourself choose Low Glycemic Index food; 55 and under, to maintain stable insulin levels.
Soon you won't need charts and numbers to make better choices on food, just your common sense.
GLYCEMIC INDEX
GLYCEMIC INDEX CHART
Glycemic index measure how quickly food's glucose is absorbed into the bloodstream.
Glycemic load measure the total absorbable glucose in foods.
One simple plan for weight loss is to add to your main two meals of the day, a big plate that includes Low Glycemic, High Fiber Plant Food. In other words, one big salad full of colors and textures; lettuce, tomatoes, cucumbers, olives, dry seeds, etc...
Avoid 99 % of the time highly processed foods that are high in sugars and starches to maintain healthy blood sugar levels while increasing satiety.
Links to read:
The concept of low glycemic index and glycemic load foods as panacea for type 2 diabetes mellitus; prospects, challenges and solutions