When Carbohydrates are Good

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     Let me describe to you a sure fire way to lose weight and protect your health. First, we need to understand two terms, glycemic index and glycemic load.
  • Glycemic index- is the ranking of carbohydrate-containing foods based on the blood glucose response and is a measure of carbohydrate quality. The higher the ranking on the glycemic index the lower the quality of the food.
  • Glycemic load- is a standardized measure of the increase in blood sugar 2 hours after consuming a typical serving of food. The higher the fiber content of the food, the lower the glycemic load.

     About an hour after eating an easily digestible carbohydrate, blood glucose and insulin levels spike. After 3 to 4 hours blood glucose drops below fasting level, which creates a sensation of hunger. Slowly digested carbohydrates cause less of a spike, blood glucose does not drop below fasting levels and hunger is put on hold!

     There is no official “ low glycemic diet” but the following guidelines can lead you in the right direction:

  • Eat high-glycemic foods such as refined grains, sweets, and potatoes sparingly. When you do consume them, reduce their glycemic impact by eating them with added protein or fat.
  • Eat starchy foods{such as pasta and potatoes} as a side dish, not the main course and keep portions small.
  • Eat an abundance of nonstarchy vegetables, legumes and fruits.
  • Eat a moderate amount of whole-grain carbohydrates, dairy products, and lean meats.
  • Include moderate quantities of olive oil, avocado, and nuts.
  • For dinner, cover a third to a half of the plate with cooked vegetables, and add a salad, a moderate serving of lean protein and a moderate serving of a starch.
  • Don’t consume or cut way back on sweetened juices and soft drinks. If you want a sweet drink, choose a diet soda, or flavored water, or tea.
  • Avoid letting yourself get to hungry. Keep your tank “half full” all the time by eating three meals a day or more. Don’t miss breakfast plus eat healthy snacks.
 

     Popular diet plans that stress very low carbohydrate consumption seem to work in the short duration. These diets do have their shortcomings. A growing number of researchers are emphasizing a diet program that doesn’t have the drawbacks of the low carbohydrate or low fat diet plans.

     The low glycemic diet considers the quantity and quality of the carbohydrates and encourages their consumption. High glycemic foods are discouraged. The health benefits: The lower the glycemic load of the diet, the lower the risk of heart disease and diabetes. The best part is that you can lose weight while enjoying your meal!

 

                                       BOOKS TO READ

 

Jennie Brand-Miller “ The New Glucose Revolution”.

Walter C. Willet  “Eat, Drink and Be Healthy”.

                                                                                                  Dave Morgan

 
 

Submitted by DMorgan on Mon, 02/20/2006 - 11:02am.

 

That's the health benefits of olive oil you get. It's so importatnt to consider this oil everytime you cook.



Submitted by Mcdaddy on Fri, 01/29/2010 - 11:37am.