Posted by: Dr. Tyrone A. Holmes | June 30, 2011

Lose Weight WITHOUT Dieting: Tip #35 – Eat Low Glycemic Foods

The glycemic index (GI) was introduced in the 1980’s as a way of measuring a carbohydrate’s effect on blood sugar.  Specifically, high glycemic foods trigger a large spike in blood sugar levels.  This, in turn, causes the body to release insulin to remove the excess sugar.  The problem is that large amounts of insulin can prevent your body from burning fat, and cause more of your food to be stored as body fat.  To avoid this problem, you should consume low glycemic foods (however, before, during and after exercise, high glycemic foods are better because they quickly replenish the body’s fuel stores).  Low glycemic foods provide a variety of health benefits including:

  • Reduced weight and cholesterol levels.
  • Improved sensitivity to insulin levels and diabetes control.
  • Reduced levels of hunger and longer periods of satiety.

Click here to download your personal Glycemic Index and identify the glycemic values of a variety of common foods.  The foods are rated in comparison to glucose, which is given a rating of 100.  The lower the number, the slower the carbohydrate (i.e., low increase in blood sugar, low release of insulin).  The higher the number, the faster the carbohydrate (i.e., high increase in blood sugar, high release of insulin). You can use the following scale to evaluate foods:

  • 70 – 100 = High GI
  • 40 – 69 = Medium GI
  • Less than 40 = Low GI

NEXT POST – July 3, 2011

Cycle Log: Competition Phase Week 9


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