Glycemic Index And Weight Loss

There is an important link between Glycemic Index and weight loss. First of all lets discuss on what is Glycemic Index.

Glycemic Index Explained.

The Glycemic Index is a value that measures the effect of food on blood sugar levels. The higher the glycemic index the more it will raise the blood su low gi gar.

Before few years, it was kept simple that complex carbohydrates like potatoes, rice etc. are absorbed slowly and simple carbs like sugar, candies, jams etc results dramatic rise in blood sugar level. But recent research has indicated that this is not necessarily the case. There are many more factors involved other than simple vs. complex carbs.

The Glycemic Index is a measure from 1 to 100. Glucose has a value of 100 on which other foods are calculated. For example if a food’s Glycemic Index is 50 that indicates that the food has an effect on blood sugar equal to that of glucose.

Glycemic Index And Weight Loss

Glycemic Index has changed over the time. Now doctors and nutritionist are no longer educating people on complex versus simple carbs, but tend to favor the Glycemic Index and its importance.

When you eat low glycemic foods it gives you full feeling for a longer period of time and this assist those trying to lose weight and eat less. Diabetes patients can now choose foods in a more controlled manner.

This doesn’t mean that Glycemic Index is the only key to weight loss, but it surely helps a lot in your weight loss program and just by changing your high glycemic index foods with low to moderate Glycemic Index foods will make a difference.

Glycemic Index Food List:

Low Glycemic Index(<55)	Moderate Glycemic Index (55-70)	High Glycemic Index (>70)
Apple and apple juice Apricot Barley Baked Beans, dried beans, butter beans, chick peas, soy beans, lentils Breakfast cereals (oats, muesli, bran) Whole grain / nutty bread Cherries Custard Fruit Loaf Grapefruit Grapes Milk, Yogurt M&Ms Oranges Pasta Peaches Peanuts Pears Peas Pineapple Juice (unsweetened) Plums Corn (still on cob) Salad Vegetables Sweet Potato	Banana Basmati Rice Bread (white and brown) Couscous Ice Cream Orange juice Pineapple, mango, melon Pita bread Pizza Popcorn Potatoes (new) Potato chips Raisins Rye bread Yam	Rice Potatoes Pumpkin Waffles Sports drinks Water melon Crackers and crisp breads Carrots Parsnips Nachos Honey Broad beans Pretzels French Fries

Note: Cooking any food may change its Glycemic Index.

Tips On Choosing Low Glycemic Index Foods:

Choose brown rice instead of white [refined] rice.
Choose new potatoes than older potatoes. Sweet potatoes also have low Glycemic Index.
Choose unrefined cereals like oats or muesli than processed cereals
Brown bread or mixed grain bread than white bread.
If you eat biscuits, select those with whole grains or multigrains in them are lower to moderate in Glycemic Index.
Cakes and muffins made with oats, seeds and fruits can supply more low Glycemic Index carbs.
While choosing a fruit choose Stone fruits like peaches, nectarines, apples, citrus etc. are lower in Glycemic Index than tropical fruits such as bananas, pineapple, melons, etc.