Prevent Weigh Gain; Use Glycemic Index Right Now

Prevent Weigh Gain; Use Glycemic Index Right Now

We all heard abort glycemic Index (GI) and it could be high, medium or low. You probably heard people saying: eat low or medium GI food before your training and never touch high GI food if you want to lose weight. What that mean?

Glycemic Index

It shows carbohydrates ability to increasing glucose level in our blood. In other words, how high particular carb is able to rise up your glucose level.

What can determine food GI?

All of it depends on what kind of carbohydrates is included in your meal. For example if it contains simple or complex sugars but also protein content and fat.

The way particular food was prepared is also very important (raw, cooked, fried, and baked).

Types of GI food

There are three categories of GI food;

• low GI food – lower than 55
• medium GI – between 55- 70 range
• high GI – more than 70

What do we need GI for?

Glycemic index can show us how much glucose is released to bloodstream. High glycemic score is stimulating pancreatic to releasing insulin.

In situations when you are physically active, everything is fine and glycogen stored in muscles is used to fuel and rebuild muscles.

If you are not active, glycogen stored in muscles is not used. Any extra glycogen in your body that can’t be stored in muscles will be stored as fat.

TIP! Try to eat food with low and medium GI to keep insulin at moderate level.

High GI food;

Mostly highly processed food such as;

• sweets
• sodas
• pizzas
• ready meals
• chocolate bars
• biscuits

It is important to keep your glycemic index at steady levels. Do not mess with insulin, unless you have underlying health issues and it is prescribed by a doctor, because it can literally destroy your life.

Instead:

• Choose carbs with low or medium GI
• Choose LOW GI products if you are NOT physically active, (fruits and vegetables)
• Eat more carbs in the morning and little in the evening
• Avoid or reduce legumes (peas, soy, beans) and starch products (potatoes, corn, flour, pasta, cakes)
• Reduce sweets, chocolates and processed food in your diet

After eating high GI food you will feel hungry much faster than you may think. This is because glucose level will spike up high fast but it will drop even faster.

High GI food;

• watermelon
• bananas
• dates
• potatoes
• grapes
• all cakes and biscuits
• salty food
• sodas
• sweetened juices
• pineapple ( canned)
• cooked oats
• pizza
• white bread
• beet roots
• corn flour
• honey
• sugar
• white rice
• cheese
• cooked carrots
• baked potatoes
• beer
• raisins

Low GI food

• spices
• onion
• zucchini
• red currant
• black currant
• yellow currant
• mushrooms
• cucumber
• olives
• almonds
• paprika
• dark chocolate
• berries
• garlic
• pears
• citrus fruit
• tomatoes
• low fat cottage cheese
• apples
• wild rice
• low fat yogurt
• plums

Medium GI

• wholegrain bread and pasta
• oats
• carrot juice
• pineapples – fresh
• coconut
• brown rice
• grapes
• kiwi

Sticking to right food type is hard, especially if you are  trying to lose weight. Going on Low GI diet should not be your choice, but eliminating highly processed toxic food (most of high GI positions) and sticking to medium/low GI. Pick something you would like to eat and check if all the ingredients are safe. If there will be any red flags you may switch them to something more “belly friendly”.