If you want to lose weight, have energy throughout the day, and stay healthy, you need to choose the food you eat carefully. There are many things to consider, like freshness, pesticide and herbicide load, fiber content, and protein count, but perhaps the first is a food's place on the glycemic index chart. This information will tell you how consuming any particular food will impact your blood sugar.
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.
That's one reason these charts are so helpful. You can avoid mistakes (like thinking a plain baked potato is OK, or a slice of watermelon) while getting menu suggestions. You may have forgotten about lentils, sweet potatoes, and hummus. Planning a week's worth of meals off the chart is fun, and you can eat a lot of hummus before you derail your weight loss momentum.
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.
That's one reason these charts are so helpful. You can avoid mistakes (like thinking a plain baked potato is OK, or a slice of watermelon) while getting menu suggestions. You may have forgotten about lentils, sweet potatoes, and hummus. Planning a week's worth of meals off the chart is fun, and you can eat a lot of hummus before you derail your weight loss momentum.
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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