People fast, trim up, starve themselves and even exercise till they puke. Yet how many people actually stop to consider which foods will spike blood their sugar levels the fastest?
The glycemic index is a measure of the rate and the amount a given food will raise blood sugar levels. Food that breaks down faster (high glycemic) will result in a higher spike of your blood sugar, and food that breaks down slower (low glycemic) will provide a more gradual increase in blood sugar.
So why should you care about using the glycemic index as a measure of healthy eating?
Research shared by Werner J. Berger demonstrates that "eating a high glycemic breakfast results in an individual ingesting 80% more calories during the balance of the day, as compared to someone eating a low glycemic meal." Healthy stats for a guy named Berger!
Fast spikes and crashes in blood sugar devastate the bodies' sensitivity to insulin. Over time this can trigger an increase in blood pressure, LDL cholesterol (bad), and unfortunately, reductions in HDL (good) cholesterol.
"No starving, just good carbing" means switching to high fiber, low glycemic diets.
Many people are frustrated by cutting calories and then not seeing weight loss results right away. While the glycemic index may not be the answer, it may provide insight into your particular dilemma.
Foods to avoid:
All junk food, sodas, sports drinks and most highly processed foods.
Foods to limit:
Sweetened fruit juices, white flour, white rice, white potatoes and especially french fries.
Glycemic Index:
(Low 1 - 55; Medium 56 - 69, High 70 - 100)
Cereals:
Corn Chex - 83
Corn Flakes - 83
Cream of Wheat - 66
Oat Meal - 48
Snacks:
Jelly Beans - 80
Pretzels - 83
Popcorn - 56
Fruits:
Dates - 103
Banana - 56
Mango - 55
Grapefruit - 42
Vegetables:
Parsnips - 92
Carrots - 49
Tomato Soup - 38
Lima Beans - 32
For more information on the glycemic index... just GOOGLE IT already!
