Thinking of going on yet another diet? If you want to be successful, you'll need to plan your meals and snacks wisely. Lots of things are important if you want to stay healthy, like choosing fresh foods, ones without lots of additives, organic if possible, and high in fiber and protein. Using a glycemic index chart is almost essential, since it will tell you how each food impacts your insulin levels.
The process of metabolism is complex, but the basics can be simplified. When you eat a food, it is digested and the resulting glucose is released into the bloodstream. If a lot of glucose is released at once, the 'blood sugar level' rises dramatically. In response, your pancreas releases insulin, which causes this sugar to be stored in the body. Later, if needed, it will be burned for energy. Extra sugars are stored in fat cells, maybe forever.
Simply counting calories doesn't take into account the way foods are digested. A bagel, made of white flour and water, is easily digested and quickly turned into glucose. Eating one causes a spike in blood sugar and a fast insulin response. In contrast, a chocolate chip cookie contains sugar as well as flour, so it takes longer to digest. This explains why a Snickers bar is ranked lower on the index than plain popcorn.
A candy bar, even if loaded with peanuts, is not a good choice, of course, Its sugars still promote tooth decay, further an addiction to sweets, and count as empty calories. It's better to just eat peanuts, dry roasted and seasoned with a little sea salt. Peanuts have an extremely low number on the chart.
When planning a weight-loss program, knowing how a particular food impacts your system is helpful. The trick is to select healthy foods with a low rating on the chart. If the major part of your diet comes from low-index foods that are also full of fiber, high in protein, and packed with vitamins and minerals, you will lose those extra pounds and feel good doing it.
A lot of the chart will make sense. Ice cream, candy, dried fruit, sodas, french fries, and white bread are generally known to cause weight gain. These are all ranked at the top of the chart. Some of the things in the 'to be limited' range of above 55 may surprise you, however. Granolas, flavored instant oatmeals and yogurts, orange juice, and rice do not promote weight loss. Fortunately, there are many, many foods that have a count of 54 or lower, so there's no need to feel deprived.
Using the chart, you will know to avoid watermelon but that canned peaches might be OK. A plain baked potato is awful, but sweet potatoes are fine. A portion of lentils can be almost as big as you want and the same goes for hummus, but eating both a banana and an apple might be pushing it. Planning a menu will be fun; you may find foods you've forgotten all about that you want to try again.
The index is a useful tool when you want to achieve an ideal weight or eat better. Knowing how a food impacts your blood sugar keeps you on a heart healthy track and reduces the risk of diabetes to almost nothing. Check it out!
The process of metabolism is complex, but the basics can be simplified. When you eat a food, it is digested and the resulting glucose is released into the bloodstream. If a lot of glucose is released at once, the 'blood sugar level' rises dramatically. In response, your pancreas releases insulin, which causes this sugar to be stored in the body. Later, if needed, it will be burned for energy. Extra sugars are stored in fat cells, maybe forever.
Simply counting calories doesn't take into account the way foods are digested. A bagel, made of white flour and water, is easily digested and quickly turned into glucose. Eating one causes a spike in blood sugar and a fast insulin response. In contrast, a chocolate chip cookie contains sugar as well as flour, so it takes longer to digest. This explains why a Snickers bar is ranked lower on the index than plain popcorn.
A candy bar, even if loaded with peanuts, is not a good choice, of course, Its sugars still promote tooth decay, further an addiction to sweets, and count as empty calories. It's better to just eat peanuts, dry roasted and seasoned with a little sea salt. Peanuts have an extremely low number on the chart.
When planning a weight-loss program, knowing how a particular food impacts your system is helpful. The trick is to select healthy foods with a low rating on the chart. If the major part of your diet comes from low-index foods that are also full of fiber, high in protein, and packed with vitamins and minerals, you will lose those extra pounds and feel good doing it.
A lot of the chart will make sense. Ice cream, candy, dried fruit, sodas, french fries, and white bread are generally known to cause weight gain. These are all ranked at the top of the chart. Some of the things in the 'to be limited' range of above 55 may surprise you, however. Granolas, flavored instant oatmeals and yogurts, orange juice, and rice do not promote weight loss. Fortunately, there are many, many foods that have a count of 54 or lower, so there's no need to feel deprived.
Using the chart, you will know to avoid watermelon but that canned peaches might be OK. A plain baked potato is awful, but sweet potatoes are fine. A portion of lentils can be almost as big as you want and the same goes for hummus, but eating both a banana and an apple might be pushing it. Planning a menu will be fun; you may find foods you've forgotten all about that you want to try again.
The index is a useful tool when you want to achieve an ideal weight or eat better. Knowing how a food impacts your blood sugar keeps you on a heart healthy track and reduces the risk of diabetes to almost nothing. Check it out!
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