In 1980 Dr. David Jenkins and his colleagues at the University of Toronto conducted research to find a diet that would benefit diabetics. The research found that certain carbohydrates are metabolized quickly releasing glucose rapidly into the bloodstream. Other carbohydrates were found to metabolize at a slower pace and release glucose gradually. As these carbohydrates were studied, a scale was documented which became the glycemic index.
The glycemic index or GI ranks carbohydrates on a scale of 0-110. Foods with a low GI were ranked at 55 or less. Foods with a medium GI were ranked from 56-69 and foods with a high GI were ranked 70 and above.
When diabetics used this scale in planning their meals, they were able to regulate their blood glucose without insulin. But, other benefits were also documented. If they were overweight, they lost weight naturally. They were also more alert and had more energy. Because of these benefits, the glycemic index diet became mainstream and spread in popularity.
In choosing this type of diet, the first step is to remove foods from your diet that are high on the glycemic index. Most processed carbohydrates will rank quite high. Breakfast cereals like Cornflakes, or rice cakes, or even French baguettes should be eliminated from your diet because they easily metabolize and spike the glucose levels in your blood. The high glucose can readily turn to fat reversing any weight loss that may have taken place from a weight loss diet incorporating these foods.
The next step is to begin incorporating lower GI food into your diet. You may be surprised to find out what foods rank lower. All Bran breakfast cereal, oatmeal, and spaghetti all have low GI rankings. most vegetables have a low GI and also help prevent heart disease. Included in the list are peanuts, cherries, grapes, brown rice, whole grains, and legumes. Begin swapping higher glycemic carbs with lower glycemic ones. The index provides a fairly comprehensive list of foods choose from.
The third and final step is realized when you find yourself eating well, feeling full, and losing weight. This will happen naturally as you begin substituting high GI foods for lower GI foods. Also, by properly combining proteins with the right carbs, digestion is slowed and glucose is introduced into the blood at a lower rate. What is most remarkable is how your hunger cravings will subside as your energy level increases.
The Glycemic Diet Index Guide contains the glycemic index chart, recipes, weight-loss plans, and exercise routines. There is also a 10 part newsletter to assist you in making the transition to a low glycemic diet.
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