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A Low GI Diet And High Fiber Foods
Please visit our site for tips about DIET AND HEALTH: http://letdiet.blogspot.com
The latest trend in health circles is no longer for a low-carbohydrate diet but for a low glycemic index diet. Glycemic index or simply GI is a ranking of carbohydrates (on a scale from 0 to 100) which defines the extent to which they raise blood sugar levels after eating. High-GI foods are rapidly digested and absorbed by the body; they cause a rapid increase in blood sugar levels because they are broken down into simple sugars and moved into the blood stream. This affects hormonal changes which stimulate hunger, resulting in overeating. On the other hand, low-GI foods are digested and absorbed slowly. This encourages a gradual rise in blood sugar and insulin levels, and promotes long term lasting energy and less desire for immediate snacking. You are probably familiar with high-glycemic foods because that is what most of you are consuming without realizing their harmful effects. For example, a French style baguette has a GI rating of 95. Other high-GI foods are refined white rice, glucose syrup and table sugar. In order to correct your diet you need to introduce low glycemic foods such as whole grains, vegetables and legumes which typically fall under a 50 GI rating. You can learn more about low GI foods from books and charts available in the market. The index itself can help simplify meal planning for individuals on a restrictive diet. Professor Jennie Brand-Miller of the Human Nutrition Unit, School of Molecular and Microbial Biosciences at the University of Sydney says, "Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also reduce insulin levels and insulin resistance." Fruits, vegetables and other produce are rich in fiber, which helps keep the glycemic index numbers low. Fiber is the indigestible parts of plants and technically, it is non-nutritive, does not contain calories, and has two distinct forms, soluble and insoluble. Insoluble fiber is roughage, which supports regularity and promotes a healthy intestinal environment. Soluble fiber prolongs stomach emptying time so that sugar is released and absorbed more slowly, helping to regulate blood sugar levels. However, you shouldn't take the glycemic index too literally despite its benefits, as there are other factors at work, especially when low and high GI foods are combined in the same meal. For instance, a bagel topped with almond butter gives a different configuration altogether than what it would alone. The bagel on its own is considered high-GI, but when the added fat, fiber and protein of the nut butter enters the equation, the numbers change, and the GI index declines. Brenda Watson, giving this example in her book The Fiber35 Diet explains that by increasing fiber consumption along with items that are higher on the glycemic index, we can shift our blood chemistry in a healthy direction. The American Dietetic Association High also reminds us that fiber foods are a healthy part of a nutritious diet. We must consume at least 20-35 grams of fiber per day to support regularity of bowel movement, a healthy cardiovascular system and to maintain balanced cholesterol levels. They are an absolute must in low glycemic diet. Please visit our site for tips about DIET AND HEALTH: http://letdiet.blogspot.com About the Author: Brandon H. Masters is a Health Enthusiast, Researcher and Veteran of the Natural Products Industry. He is passionate about educating others on the benefits of wellness solutions through better nutrition and detoxification. Weight Loss Recipes. Read more articles by: Brandon H. Masters Article Source: www.iSnare.com |
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