When losing weight, you need all the help you can get. Choosing food wisely is key, and a glycemic index chart is a very useful tool. Knowing how a food impacts your system is as important as portion size, freshness, whether it's organic, or how much fiber it contains. The chart will tell you how each food impacts your blood sugar levels.
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.
It's important to understand that not all food is digested in the same way. That's why simply counting calories doesn't always result in weight loss. For example, a bagel is primarily white flour and water. This combination digests very quickly, causing a quick rise in blood sugar. In fact, a bagel will trigger a faster rise that a jelly doughnut. The process of digesting flour, sugar, and fruit is more complicated and proceeds more slowly, so less glucose is released at one time. This is why a Snickers candy bar is lower on the glycemic index than 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.
Knowing how much impact a food has on your insulin response is important. If you select complex carbohydrates and high protein foods from the chart, all of which have a low number, you can then cross-reference them for fiber content and nutritional value. This is the key to losing weight quickly and safely and feeling good while you're reaching your goal.
You'll find that most of the foods you already know to avoid are high on the scale. Ice cream, candy, baked goods, french fries, and sodas are ranked in the 'over 70 points' range that you need to avoid. The foods ranked below that but above 55 should be strictly limited. This section includes things that you might think healthy, like orange juice, raisins, rice, and granola bars. Foods ranked at 54 or lower are so numerous that you needn't feel deprived.
Finding enough foods that you like so you can have a varied meal plan is one benefit of the index. While avoiding mistakes, like eating a plain baked potato or a cup of diced watermelon, you can remember that you like lentils, yams, and hummus. It's also easier to stay on the diet if you can eat bigger portions. It takes a lot of hummus to get you into the danger zone.
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.
It's important to understand that not all food is digested in the same way. That's why simply counting calories doesn't always result in weight loss. For example, a bagel is primarily white flour and water. This combination digests very quickly, causing a quick rise in blood sugar. In fact, a bagel will trigger a faster rise that a jelly doughnut. The process of digesting flour, sugar, and fruit is more complicated and proceeds more slowly, so less glucose is released at one time. This is why a Snickers candy bar is lower on the glycemic index than 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.
Knowing how much impact a food has on your insulin response is important. If you select complex carbohydrates and high protein foods from the chart, all of which have a low number, you can then cross-reference them for fiber content and nutritional value. This is the key to losing weight quickly and safely and feeling good while you're reaching your goal.
You'll find that most of the foods you already know to avoid are high on the scale. Ice cream, candy, baked goods, french fries, and sodas are ranked in the 'over 70 points' range that you need to avoid. The foods ranked below that but above 55 should be strictly limited. This section includes things that you might think healthy, like orange juice, raisins, rice, and granola bars. Foods ranked at 54 or lower are so numerous that you needn't feel deprived.
Finding enough foods that you like so you can have a varied meal plan is one benefit of the index. While avoiding mistakes, like eating a plain baked potato or a cup of diced watermelon, you can remember that you like lentils, yams, and hummus. It's also easier to stay on the diet if you can eat bigger portions. It takes a lot of hummus to get you into the danger zone.
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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