Glycemic Index - Control Insulin Levels To Burn
all became clear to me; like something inside of me clicked. How
to lose weight, primarily body fat by using something called the
glycemic index. (GI)
Chris, a friend of mine, who was in excellent shape wanted to have
lunch. We met at a Japanese restaurant for sushi and his reason
for calling this meeting was to talk with me about nutrition and
how food works within us to help or hinder us in reaching our goals.
The year was 1997 at a time when I was at my early weight lifting
stages competing in Miss Hawaiian Tropic contests.
"Do you know about the Glycemic Index?" Chris asked me.
"No, what is it?" I replied. "This is something you
need to know if you are going to be serious about looking your best.
From building muscle to losing body fat, the glycemic index is very
As Chris continued, I took mental notes of what exactly this miracle
index was and how it could work for me. I was hanging on every word
like it was the gospel. In essence, knowing about the GI, is pretty
much like knowing the gospel in the fitness world.
What is the Glycemic Index?
The glycemic index is a ranking of carbohydrates based on their
immediate effect on blood glucose (blood sugar) levels. It compares
foods gram for gram of carbohydrate. Carbohydrates that breakdown
quickly during digestion have the highest glycemic indexes. The
blood glucose response is fast and high. Carbohydrates that break
down slowly, releasing glucose gradually into the blood stream,
have low glycemic indexes.
"In a nut shell, eating foods that have a low GI level will
help keep your blood sugar levels (BSL) stable." said Chris.
Obesity, heart disease, high blood pressure, strokes, cancer
and diabetes have all been linked to (as well as other factors)
diets that contain foods with a high GI. Foods with a low GI maintain
a healthy BSL and help us to lose weight - one proven way to lower
our risk of developing the diseases mentioned above.
Below is what I learned. I urge you to educate yourself on the
Glycemic Index. Some foods may be listed as having a higher GI then
you expect. Example: potatoes. To slow the rate at which potatoes
enter your system, add a tablespoon of flax oil, or even better,
opt for sweet potatoes or yams since they naturally have a lower
What is the Significance of Glycemic Index?
- Low GI means a smaller rise in blood glucose levels after meals
- Low GI diets can help people lose weight
- Low GI diets can improve the body's sensitivity to insulin
- High GI foods help re-fuel carbohydrate stores after exercise
- Low GI can improve diabetes control
- Low GI foods keep you fuller for longer
- Low GI can prolong physical endurance
What is Glycemic Load?
- Glycemic load builds on the GI to provide a measure of total
glycemic response to a food or meal
- Glycemic load = GI (%) x grams of carbohydrate per serving
- One unit of GL ~ glycemic effect of 1 gram glucose
- You can sum the GL of all the foods in a meal, for the whole
day or even longer
- A typical diet has ~ 100 GL units per day (range 60 - 180)
- The GI database gives both GI & GL values
How to Switch to a Low GI Diet
- Use breakfast cereals based on oats, barley and bran
- Use "grainy" breads made with whole seeds
- Reduce the amount of potatoes you eat
- Enjoy all types of fruit and vegetables (except potatoes)
- Eat plenty of salad vegetables with vinaigrette dressing