Health and Fitness

The Glycemic Index (GI) ranks carbohydrates on a scale according to the level to which blood sugar rises after consumption. Foods with high GI are digested quickly and absorbed into the blood stream very rapidly. Because of this, high GI foods cause great fluctuations in blood sugar levels. On the other hand, foods with low GI are digested slowly and absorbed into the blood stream over a period of time. Due to this gradual absorption, blood sugar levels rise slowly after eating low GI foods, and insulin levels also rise slowly. Low GI foods have proven health benefits. In addition, by looking at a food’s Glycemic Index level, you can choose healthier foods which will help you lose weight.

Eating high GI foods can be especially bad for your health, because these foods push your body to extremes. After you eat high GI foods, your blood sugar levels spike and then drop drastically, which makes you feel exhausted, unhappy and hungry a short time after eating. This is especially harmful for people who are trying to lose weight.

On the other hand, if you switch to eating foods with a low Glycemic Index, your body will slowly digest the carbohydrates, and the glucose will enter your blood stream gradually. This means that your energy levels will be quite consistent and you’ll feel full for longer between meals.

You can take a look at the detailed Glycemic Index list to understand which of your favourite carbohydrates are healthier. The GI list enables you to understand how your body will react to certain foods. By choosing foods with a low GI, you can lose weight more easily, without any additional effort.

When trying to lose weight, the best approach is to eat foods that are lower on the GI scale. These foods will satisfy you and leave you feeling full for longer. Although you’ll be eating the same amount of food, you’ll have more energy throughout the day.

Eating foods with a low GI is also important for longer term health benefits. Scientists have found that eating foods with lower GI helps in reducing the risk of diabetes, and lowers the body’s sensitivity to insulin. Eating low GI foods has other longer term benefits as well. These foods reduce your risk of heart disease, reduce cholesterol levels and prolong physical endurance.

The best way to incorporate low GI foods into your diet is to begin with a gradual approach. Instead of eliminating all carbohydrates from your diet, substitute “bad” carbs with better, low GI carbs. You don’t need to do any complicated calculations to ensure that you’re eating food with that is low GI. Simply make a few smart alterations. For instance, don’t have sugary cereals for breakfast – opt for oats, bran and barley instead. Rather than white bread, choose wholegrain bread, sour dough and stone-ground flour breads. Eat fewer potatoes, but increase the amount of other fresh fruit and vegetables that you eat. If you like to eat rice, try to eat Basmati or Doongara rice. Try to have wholemeal pasta, or enjoy noodles or quinoa. Instead of having sugary salad dressings, opt for vinaigrette dressings.

As you can see, knowledge of the Glycemic Index can be very helpful for women who are trying to lose weight. By simply eating the right type of carbohydrates you can lose weight more easily.