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NUTRITION - GLYCEMIC INDEX DIETS

 

Glycemic Index

The Glycemic Index (GI) is a system of ranking the quality of carbohydrate in a food according to the immediate effect it has on blood glucose. Individual foods are compared to pure glucose, which has a Glycemic Index set at 100.

Low GI Food - generally carbohydrates that produce only small fluctuations in our blood glucose and insulin levels, reducing your risk of heart disease, diabetes and sustainable weight loss.

High-GI Foods - cause insulin spikes and reduces glucagons, preventing the burning of body fat.

GI based diets aim to eat more low GI foods; balancing energy and fat burning, and avoid high GI foods which fluctuate your energy and lead to fat gain. High GH foods should only be consumed in minimal quantities and combined with dietary proteins and fats.

The glycemic index is about the quality of the carbohydrates, not the quantity. Originally developed to help diabetics keep their blood sugar under control, it is now a widely accepted method to choose the foods that are best for losing weight.

 

Glycemic Index and the Antiaging Program

The antiaging program does not support a GI based diet because foods that are high on the GI scale such as rice cakes, carrots or watermelon are deemed by the GI as "unfavorable" high GI foods. They are absorbed quickly, raising blood sugar rapidly and more likely to convert to fat or cause health problems.

My issue is that the GI diet relies on eating such carbohydrates by themselves in a fasted state. The antiaging wellness program is aimed at improving body composition [losing fat or gaining muscle], combining carbs and protein. This protein and fat combination slows the absorption of the carbohydrates, as does fiber.

The antiaging wellness program uses effective principles of fat-burning and muscle building nutrition, with small, frequent meals to increase your energy, maintain lean body mass and optimize metabolism for fat loss.

 

Glycemic Influence of Food Combinations

When you start combining foods, the glycemic index becomes pretty useless. For example; rice cakes have a very high glycemic index, but add a couple tablespoons of peanut butter, the fat would slow the absorption of the carbs, thereby lowering the glycemic index of the combination.

So, whilst most of the foods on the high GI list are refined, fat based or sugar based foods that you want to avoid anyway, their GI rating is only relevant when the item is eaten in isolation.

The glycemic index is a legitimate nutritional tool for some diet purposes and eating low GI foods in general is a good thing. Eating high GI foods after your workouts is also a good idea. But eating Low Glycemic Index foods alone does NOT guarantee you will lose fat.

 

High GI Foods

FRUITS VEGETABLES GRAINS
Apples
Apricots
Berries
Cherries
Grapefruit
Oranges
Peaches
Pears
Plums
Artichokes
Asparagus
Azuki beans
Black beans
Butter beans
Bulgur
Celery
Garbanzo beans
Lettuces
Navy beans
Onions
Peppers
Soybeans
Split peas
Tomatoes
All bran cereals
Barley
Oatmeal/Oat bran
Whole grain pastas
     
NUTS AND SEEDS DAIRY BEVERAGES
Almonds
Flaxseeds
Peanuts
Pumpkin seeds
Sunflower seeds
Walnuts
Low-fat cottage cheese
Organic milk
Organic plain yogurt (no added sugar)
Fresh vegetable juice
Tomato juice
Green tea
Water
     
SWEETENERS    
Stevia
FOS (frycto-oligo-saccharides)
   

 

Medium GI Foods

FRUITS VEGETABLES GRAINS
Grapes
Watermelons
Pineapples
Mangos
Kiwis
Bananas (semi-hard)
Figs

Beets
Carrots
Corn
Lima beans
Peas
Potatoes
Kumura
Yams

Basmati rice
Brown rice
Wild rice
Buckwheat
Muesli
Most pastas
Pita bread
Popcorn
Whole wheat bread (100% stone-ground)
Whole grain breads
Pumpernickel bread
     
SWEETENERS DAIRY BEVERAGES
Organic, grade C maple syrup
Organic unrefined brown sugar
Unprocessed blackstrap molasses
Unrefined raw honey
Custard

Apple juice
Black cherry uice
Blueberry juice
Grapefruit juice
Orange juice

 

Low GI Foods

FRUITS VEGETABLES GRAINS
Bananas (ripe)
Most dried fruits
Papayas
Cooked carrots
French fries
Parsnips
Potato (baked)
Potato chips
Sweet corn
Yams
French bread
Bagels
Cold Cereal
Breakfast cereals (refined with added sugar)
Corn chips
Cornflakes
Rice cakes
Crackers and crispbread
Doughnuts
Hamburger and hotdog buns
Muffins (due to the processed flour)
Pancakes
Pretzels
Puffed rice or wheat
Shredded wheat
Toaster waffles
White bread
White rice
Whole wheat bread
     
SWEETENERS DAIRY BEVERAGES

Barley malt
Corn syrup solids
Sucrose (table sugar)
Glucose and glucose
polymers
(maltodextrin-based drinks)
High-fructose corn syrup
Honey
Maltose

Ice cream Carrot juice
Soft drinks
and sport drinks
(added sugars)

Diets based on the GI have been shown to stabilize blood sugar, improve body weight, decrease visceral fat, control appetite, improve energy level, enhance memory, balance mood, promote regularity, reduce hospital stay after cardiovascular surgery.

Guides To Glycemic Index

NEXT: Wellness Foods


 


 
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