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Low Glycemic Diet Plan based on Glycemic Index Charts

theflyinghaggis — Mon, 10 Jan 2011 14:59:27 +0000

Adding low glycemic foods into your regular diet can be very helpful in lowering the risk of diabetes and various heart diseases. If you are following a low glycemic diet, this can make weight management a lot easier and can help reduce the levels of blood cholesterol and increase the insulin sensitivity of the body. Checking on glycemic index charts, you may find foods that contain complex carbohydrates and add it into your diet, instead of having foods that are rich in fat. Foods that contain healthy carbohydrates include pasta, whole grains, sweet potatoes, and brown rice among others. Processed carbohydrates should not be included in your diet as it does not contain nutrients and fiber, and are considered as high GI foods. Consuming low GI foods can provide your body with continuous supply of glucose at a slow phase. This is recommended to those with high energy levels. Following the glycemic index charts is often mistaken to be for those who are suffering from diabetes alone, but what most people do not know is that it can be followed by anyone who wants to maintain a healthy body and normal weight.

The GI value of foods range from one to 100. Foods with GI value of less than 55 are considered as low GI foods; those with GI value of 56 to 59 are known as medium GI foods, while foods with GI value of 70 and above are referred to as high GI foods. If you are to follow a diet based on the foods listed on the glycemic index charts, you will be required to consume three meals containing foods with low GI value and one meal that is a combination of high and medium GI foods. You will be expected to consume various types of leafy vegetable and more fruits. Rice can be eaten occasionally but make sure to avoid the consumption of flour. Aside from that, potatoes, particularly the fried ones, should be avoided. If you are craving from potatoes, make sure to grill, bake, or boil.

If you decide to follow a diet that has low GI, then you do not have to worry about the menu, as there are various food items that can be included in this diet. Glycemic food charts contain almost a hundred of foods that can be included in a low GI recipe. Aside from that, glycemic index charts contain foods such as fruits, vegetables, cereals, dairy products, beans and grains among others. That is the primary reason why dietitians often recommend having glycemic index charts at home, especially those who want to lose weight.

Some of the low GI foods included in the glycemic index charts are as follows:

• Wheat = 40, pearl barley = 25, parboiled rice = 48, all bran = 41, rye = 33, cracked barley = 48, apple = 37, avocado = 42, dried apricots = 30, cherry = 20, grapefruit = 23, pear = 35, plum = 36, orange = 40, peach = 41, asparagus = 14

You might think that following a low GI diet is hard, but if you do have glycemic index charts, then it will be a lot easier for you as you have an idea which foods can be included into your recipes. However, you have to remember that diet will not succeed without proper exercise, so make sure to opt for an exercise that can help you lose weight and maintain the strength of your body.

Glycemic Index Related Blogs

The Food Glycemic Chart

theflyinghaggis — Thu, 06 Jan 2011 02:04:33 +0000

How the foods you consume affect your blood glucose level is often measured by using the GI chart or the glycemic chart. Here, the foods are classified into three groups and divided according to their GI value that range from low, medium to high. A diet with high GI foods may cause severe repercussion on your health, especially to those who are obese or overweight. On the other hand, having a diet that consists of low GI foods can help you live a healthier life.

Foods are divided into 3 groups, as mentioned above; here are the foods according to their grouping on the glycemic chart:

Foods with low GI value on the glycemic chart:

Artichoke, macaroni, cherry, pineapple juice, lettuce, banana bread, dried peas, long grained rice, asparagus, parboiled rice, plum, canned black beans, minestrone, grapefruit juice, grapefruit, green peas, avocado, mushrooms, oat-bran bread, pearled barley, chocolate bar, low-fat yogurt, old-fashioned oatmeal, peach, cheese tortellini, broccoli, low-fat ice cream, dried apricots, soy milk, peanuts, baby lima beans, cauliflower, fat-free milk, pepper, fettuccini, celery, low-fat yogurt, pear, snow peas, whole wheat spaghetti, tomato soup, cabbage, carrots, mars snickers bar, apple juice, spinach, spaghetti, cucumber, canned chick peas, young summer squash, custard, eggplant, grapes, zucchini, orange, green beans, canned lentil soup, tomato, canned and pinto beans.

Foods with medium GI value on the glycemic chart:

Brown rice, canned kidney beans, mango, cantaloupe, banana, fruit cocktail, papaya, raisins, kiwi, figs, apricots, linguine, oatmeal cookies, orange juice, sweet potato, cranberry juice cocktail, watermelon, popcorn, sweet corn, muesli, white rice, pita bread, canned peaches, mini shredded wheat, bran chex, bran muffin, blueberry muffin, cheese pizza, hamburger bun, beet, canned apricots, canned black bean soup, macaroni and cheese, raisins, quick-cooking oatmeal, canned green pea soup, rye crisp bread, instant oatmeal, angel food cake, grape nuts, stoned-wheat thins, American rye bread, taco shells, whole wheat bread, life savers, melba toast and white bread.

Foods with high GI value on the glycemic chart

Broad beans, golden grahams, baguette, chips, corn chips, bagel, honey, mashed potatoes, Kaiser roll, bread stuffing mix, bran flakes, cream of wheat, cheerios, graham crackers, puffed wheat, doughnuts, French fries, grape nuts, total cereal, frozen waffles, vanilla wafers, grape nut flakes, jelly beans, pretzels, rice krispies, rice cake, corn chex, millet, pumpkin, instant mashed potatoes, baked potato, cornflakes, rice pasta, French bread, parsnips, dates, weetabix, wafer biscuits, tofu frozen dessert and white rolls.

The GI value of the foods included in the glycemic chart are affected by various factors as well, such as the individual’s age, level of insulin and the physical activities. But knowing the glycemic chart can be very helpful in losing weight or maintaining a normal weight, along with proper exercise and workout. Individuals with very low blood sugar level can opt for a diet that includes foods with high GI value, found in the glycemic chart, in order to achieve the necessary amount of blood sugar needed by the body. However, before resorting to this make sure to consult your physician first and check if you will be allowed to go for a high GI diet. This is to make sure that this shirt will not cause any complications to your present health condition.

Glycemic Index Related Blogs

Crash Diets That Work Fast

theflyinghaggis — Wed, 05 Jan 2011 02:02:33 +0000

If you are looking for crash diets that work, here are four examples of crash diets that were proven effective. These diets are able to reduce weight in a short period. These are recommended to those who need to lose weight fast before undergoing surgery as well. These crash diets that work are as follows:

Grape Fruit Diet: the basic logic of this diet is to increase the digestion level of foods and prevent the amounts of fats that are being stored. With this diet, the individual’s food consumption is reduced and replaced with grape fruit. This is one of the crash diets that work and is recommended to those who wish to eliminate fats quickly.
Juice Diet (aka the master cleanse): this focuses on the consumption of juice through the day. Here, individuals are recommended to consume fruit juices from oranges, tomatoes, carrots, pineapples, lemons, and even various herbal juices. The logic of this diet is very simple. The juices that come from fruit and vegetables contain high amounts of fibers, vitamins and water and minimal amount of proteins and carbohydrates. The proteins and carbs, since the quantity is small, provide the body with energy to keep its function efficient. On the other hand, the fiber, vitamins, and water assist the body in burning the fats and other fat-related compounds. This is among the crash diets that work fast and efficient.
The Liquid Diet Plan: this is one of the crash diets that work as the liquid diet plan is focused on the consumption of various types of liquid foods instead of solid foods. Liquid diet makes use of a liquid drink that is made by medical practitioners by combining various food nutrients such as fibers and proteins to promote fat burning. However, you have to remember that the liquid diet (also see: The Master Cleanse Diet) should not be initiated without the advice of your physician.
Cabbage Soup Diet Plan: this is one of the crash diets that work and is often used to reduce weight quickly. The implementation of this diet is very simple. All you need is to consume cabbage soup along with recommended fruits in order to promote fast fat burning process.

When it comes to finding crash diets that work, it is always best to ask for diet tips (weight loss tips) from a nutritionist or a diet expert. Implementing these crash diets can be dangerous and the side effects can be disrupting in the future. Aside from these crash diets that work, there are long-term diets available as well such as the cholesterol diet menu and the Atkins diet. You may try these types of diet regimes first before opting for any crash diets. By opting for a long-term diet (e.g. glycemic diet index), you can make your body used to light foods and so it will not come as a bit of a shock if you turn into a crash diet. Do not forget that consulting your physician before opting for any type of diet, crash or long-term diets (glycemic index diets), is essential. This is to make sure that it will not have bad effects to your present medical condition and will not cause any complication to your health.

Glycemic Index Related Blogs

Food Combining Chart – Example: the Glycemic Index

theflyinghaggis — Tue, 04 Jan 2011 05:21:36 +0000

If you are trying to lose weight and finding a good way to manage the foods you are consuming, then it is best to have a food combining chart (aka the glycemic index). This is to make sure that the foods (glycemic index foods) in your menu are healthy and can help you lose weight in a proper way.

Your food combining chart (like the glycemic index) should include foods such as:

Vegetables: tomatoes, carrots, potatoes, squash, green peas, green beans, spinach, sweet potatoes, and broccoli.
Grains: rice, breakfast cereals, bread, pasta, and noodles.
Fruits: bananas, apricots, grapes, dates, oranges, grapefruit, mangoes, melons, pineapples, peaches, berries, plum and natural, fresh fruit juices.
Meat, eggs, beans, and nuts: poultry, meat, eggs, fish, nuts, and dry beans.
Dairy: cheese, milk, and yogurt.
Oils: low-fat mayonnaise, soft margarine, vegetable oil such as canola, olive, and safflower and light salad dressings.

For your kids, managing a food combining chart can also help you make them lose weight in a healthy weight. Your food combining chart for your kids should include:

Fruit and vegetables: this should be served at least twice a day for kids aged 2-5 years old.
Bread and cereals: the serving of these should not be more than four servings per day for kids 2 to 5 years old and not more than five servings for schoolchildren.
Meat, eggs, fish, dried beans, chicken and lentils: this should be served at least once a day for kids 2 to 5 years of age and school children

Food Combining Chart and Healthy Diet Tips

If you decided to put up a food combining chart, it is best to incorporate it with these healthy diet tips for positive results:

A balanced diet should include pulses, fiber, fresh fruits, whole grains, and vegetables.
Make sure to limit the consumption of salt. Take note that excessive intake of salt may be harmful to your body.
Avoid food items that contain oil or sugar, as this will not help you lose weight. Foods rich in oil and sugar may only increase your body’s cholesterol level and calorie consumption.
Avoid or eliminate the consumption of processed and refined foods, especially those with high amounts of saturated fats, calories, refined cereals, added sugar, and artificial additives.
Limiting the consumption of carbonated drinks and alcoholic beverages (wine?) can also help you make your food combining chart a lot more useful. When you are on a diet, make sure to opt for juices, water, and soups.

A balanced food combining chart (like the glycemic index) can provide you with all the necessary nutrients your body needs. However, you should remember that every individual has different nutritional requirements so it is best to consult your doctor or dietician first before finalizing the foods included in your food combining chart. Consultation can help understand the foods that suit your body, age, sex, weight, and physical activities. Remember that if a combination of foods is effective to your friend, it does not mean that it will be as effective to you as well because you have different body structures and this should be highly regarded.

Glycemic Index Related Blogs

Omron HBF-400 Body Fat Monitor

theflyinghaggis — Mon, 03 Jan 2011 00:20:42 +0000

Product Description

The Omron HBF-400 Fat Loss Monitor with Scale is the perfect way to track your weight loss goals, thanks to its fast, accurate measurement of weight, body fat percentage, and body mass index (BMI). Just step on the HBF-400 and in seconds you’ll have much of the information that’s vital to any weight loss or weight maintenance program.

Simple controls and a large, easy-to-read display make fat and weight monitoring a snap. View larger. Just step on and see your data in seconds.

For the Whole Family

The HBF-400 supports up to four personal profiles, so each member of your family can track their own measurements independently. Plus, an easy-to-read and large digital display makes it a snap to get the information you need.

Detailed Measurement

The weight display measures weight up to 330 pounds in .2-pound increments, while body fat percentage can be measured from 5 to 60 percent in .1 percent increments.

One of the keys to weight loss and management is tracking your body mass index, or BMI. The HBF-400 rates your BMI from 7.0 to 90.0 in .1 increments. BMI is classified at three levels: underweight, normal, overweight, and obese.

Made for Just about Everyone

The HBF-400 is set up to provide measurements for folks of nearly all heights (3’4″ to 6′ 6-3/4″) and nearly all ages (10 to 79 years). Measurements are customized for males and females, as well.

Power and Dimensions

The HBF-400 runs on four AA batteries, and you can expect about a year of battery life when the device is used four times a day. The unit measures 12.2 x 11.8 x 2.1 inches (L x W x H). The unit weighs 4.7 pounds.

What’s in the Box

HBF-400 unit, 4 AA batteries, and instruction manual.

Amazon Consumer Reviews:

Amazon Customer Jacob Hantla “hantla.com” (Chandler, AZ United States) gives this product 5 Stars and says:

“Great Scale with Bonsuses…

As a scale the Omron HBF-500 is excellent. It is consistent, in tests with my wife and I (who are more than 100 pounds different in weight) the scale gave the same weight each of 5 times in a row that we stepped on it. So it is consistent. I am a nurse and weighed myself on our calibrated scales and found that this scale weighed me 0.5 pounds heavier than the hospital one, which can be explained by the glass of water I drank when I got home. So it is both consistent and accurate.

So what about the body fat monitor: As to the accuracy of the monitor I cannot speak. However, it is very consistent, much more consistent than the experience that I have had with the handheld-only monitors from Omron. The scale will calculate your percent body fat & your percent skeletal muscle. It will also give you a reading of your visceral body fat, which is a better indicator of your health risk associated with body fat (visceral body fat is the fat which is inside your body surrounding your organs, which subcutaneous fat is the fat that we all see just under our skin). Using these calculations and the user-defined height, weight, and age data that you enter, it will give you your resting metabolic energy needs for the day to give you an idea of how much you should be eating to lose weight in a healthy manner.

The scale has 4 user profiles so that 4 different users can use the scale and track their data. Data can be recalled letting you know what your measurements were yesterday, a week ago, a month ago, and 3 months ago.

The handle fits well inside the front of the scale. I was expecting the scale to be bulkier than it is. It is just a little taller than a normal scale and very attractive. It isn’t something that you’re going to need to hide between uses. Just put it where any normal bathroom scale would fit.

The scale is a little bit difficult to use if you haven’t read the instruction manual. The good news is that the manual is very easy to use and very informative. Plan on 5-10 minutes of reading time when your scale first arrives. You will be glad that you learned all about what your new scale does. After skimming the manual, my wife and I are both able to operate the scale and use all of its functionality.

Price-wise, this seems like an excellent value. The cost of a high-quality scale added to the price of a decent Body-fat monitor (which won’t give you the more detailed body composition detail of this hands-and-feet monitor) will be more than the price of this one unit. Also, this unit keeps all of your data in one location. So for the price, this unit was a no-brainer for me when it was time to buy a new scale after my old one stopped being consistent and accurate.

Highly recommended”

Amazon Customer J. Brittain “picky shopper” (Miami Lakes, FL USA) gives this product 4 Stars and says:

“Usefull Tool…

I don’t do reviews often, but this product (and/or a similar model) have taken some knocks that my experience contradicts.

First off, I think expectations need to be realistic if you are going to buy any kind of scale or monitor.
1) Weight: No two scales read the same. They may be darn close, but rarely the same. What should be expected is that the scale always reads the same weight over time. I have a dumbbell that says it’s 10 lbs and I have seen three scales say it’s anywhere from 9.5 to 10.3 lbs. So you can demand consistency, but realistically for most of us absolute accuracy is just not practical.

2) Body Fat or Composition: Unless you can find (and pay for) a DEXA (Dual Energy X-Ray) or Hydrostatic (full immersion weighing) test this number is totally subjective. A while back I had two physical therapist/trainers that work in a medical rehab/training facility check my composition using the calipers method ten minutes apart. The results were 29% and 34%. They were not surprised, said they were usually within 2%-3% of each other.

I don’t want it to sound like I am lowering the bar here, just trying to be realistic.

So, what about the Omron HBF-500?
As for weight, my HBF-500 has said from day one that my “10lb” dumbbell is 9.6 lbs (it’s mate is always 9.7). Who’s right, Omron or Weider? No idea. So who cares if the scale is off by 4% or if that dumbbell is really 4% lighter than advertised? The fact is that is is consistent, and if it says that on the day I got it I weighed 296 and I now weight 275, it is that 26lb difference that is important.

Same thing for composition. I feel it is the change over time that is important, not the absolute accuracy. What I have found is that I have to be consistent in using the device. Lay off the H2O for a day and the number changes, hop on the scale after a hot shower, the number changes. Same for after a meal or exercise. I have has the best results using it once a week, at the same time of the day (for me, first thing in the morning on Mondays) before I eat and shower.

Functions/Usability:
1) Read the manual. It’s not great, but after I used the thing two or three times it became simpler.
2) The memory/user functions are nice, but to be honest I think the biggest advantage of the user function is that I do not have to re-enter my age, sex, etc.. each time. Use the enclosed for or write down the results, I’m a geek so trust me when I say it’s just simpler than the memory functions.

Overall I think it is a great tool for measuring changes, if not absolute numbers. And if you think about it, the changes are what matters, either as a warning that you are making progress in a direction you do not want to go, or as a reinforcement that you are doing things right and seeing results.

If accuracy is a big deal for you, pay for the professional tests, use the device at home and note the difference. The apply that correction to the measurements you get at home. For me, the $400 -$600 cost of the tests for one shot vs. the cost of the HBF-500 to use whenever I like answered the absolute accuracy question”

Amazon Customer Dylan Blitz (USA) gives this product 5 Stars and says:

“Very Pleased…

I originally ordered a Tanita scale and it stopped working within two weeks. (Amazon, of course, took it back with no problems.) I was so glad when the Omron scale arrived. It costs less than the Tanita but the quality is much higher. The numbers on it are very large and easy to read. Also, it is much easier to place your feet properly than on the Tanita. I can’t wait to try all the features. By the way, I weighed myself over and over and my weight only varied .2 lbs. as promised. Great deal for the money!!!”

Amazon Customer fidh (USA) gives this product 4 Stars and says:

“So far so good…

Works as advertised. Found same model at doctors office. Their office staff swears by it. easy to use easy to read”

Amazon Customer Joshua Mayfield “Josh Mayfield” (USA) gives this product 5 Stars and says:

“Very good scale- only one minor complaint…

I have been using my HBF-400 for 3 weeks now and this is the happiest I’ve ever been with a scale. First off, the fact that it shows weight down to the first decimal point helps me track my progress from one day to the next; less frustrating than waiting 3-4 days for the next full pound to count down. It is also very consistent; shows you the same numbers after multiple consecutive uses.

In the time I’ve been tracking the numbers, the body fat percentage value has come down overall, but it’s the one measurement that has the greatest day-to-day variability; it might go up or remain constant on a given day even if the other measurements drop. You have to kind of average out your results, I think, to consider it a useful metric.

So, my one complaint is that, while the user profiles feature is nice, I’m the only person using this scale. I want to be able to just turn it on and hop on to get my weight/percentage/BMI. But if you don’t select your user profile after turning on the scale, it will only tell you your weight.

I’d have preferred that they designed it to default to the last-used profile. You could change it on startup if anyone else used the scale, otherwise you could just power up and hop on.

I won’t take a star off for that though, this has proven to be a very useful way to track my progress”

Glycemic Index Related Blogs

Low Glycemic Index for Food

theflyinghaggis — Mon, 04 Oct 2010 04:03:02 +0000

The basic technique for eating using the low glycemic index for food, is simply a “this for that” approach – i.e. swapping high glycemic carbs for low glycemic index for food carbs. You don’t need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low glycemic index diet. Use breakfast cereals based on oats (glycemic index oatmeal), barley and bran. Keep referring to your glycemic index for food for food and you can find much more such as breads with whole grains, stone-ground flour, sour dough and more.

You will need to reduce the amount of potatoes you eat and enjoy all other types of fruit (glycemic index fruit) and vegetables (glycemic index vegetables). Use basmati or doongara rice when you can. Be sure to enjoy pasta, noodles, quinoa and plenty of salads with vinaigrette dressing.

The glycemic index for food for food will help you along the way towards your diet plan. There are many stories about the important of the glycemic index for food of oatmeal. There was a farmer who was having serious digestive problems, they told him he may need to consider surgery. Instead he did some research and discovered Steel Cut Oats and found an entire new level of balance and harmony in his life. He stated that after he began eating those oats, his life just ‘straightened out’ and he was able to lower his blood sugar as well. This farmer became a lifelong consumer of steal cut oats I can tell you.

There are many benefits to retaining a healthy GI diet. Keeping up with the glycemic index for food will help you in any diet. Diets high on the GI are positively linked ailments and diseases such as heart disease, our nation’s biggest killer. Foods that have a GI under 60 are considered low GI. The steal cut oats glycemic index for food is around 42 and regular old fashioned oats ranked at about 50 on the glycemic index for food of oatmeal. Since all of this has many benefits for all age groups then bring home a bag of oats to your family and get them to wise up with you and get healthy!

With weight loss being a more serious thing the higher overweight an individual is then more we should have remedies or things to make up for other things people who are overweight may not be able to enjoy if they are trying to implement a new diet. Keeping a chart of the glycemic index for food of wine or other food items will help you to conveniently plan meals and snacks that are low on the GI. If you are serious about losing weight though all nutritionist will tell you that stopping your alcohol intake completely is going to be required. As although the glycemic index for wine is very low, it contains high amounts of sugars that are inhibitory for someone trying to lose weight or improve their health.

The glycemic index for food will list the speed at which you can digest different foods. So find or prepare a list to keep handy for you so you always have many ideas on hand to choose from to create fun and adventurous meals. This way, boring or repetitive meals, are not an excuse for slacking up on the diet plan. Additionally your children or spouse could prepare meals without you if they had a ready list handy .

Glycemic Index Related Blogs

The Glycemic Index of Foods List

theflyinghaggis — Tue, 20 Jul 2010 02:01:44 +0000

In the glycemic index of foods list, foods are ranked depending on their effect on a person’s blood sugar level. These foods have a value of 0 to 100 and foods with low glycemic index value have the capability to release sugar slowly into the bloodstream, which can be help you stay satiated for a longer period due to the fact that the energy derided from it is being supplied in a steady rate. On the other hand, foods with high glycemic index values may cause a sharp spike in the blood glucose level and when this happens; your body will then release insulin in an equally rapid state to be able to lower down the blood sugar level. Due to this, you may still feel hungry even after eating or tired in short period of time. This will then result to snacking on high GI foods to be able to boost your energy levels up. This may become a cycle and the glycemic index foods list can help you break that cycle.

The glycemic index of foods list presents you with various foods including their glycemic value. Based on its principles, foods with a glycemic value of 55 or less is a low glycemic index food which is the best choices for you. Foods with a glycemic value of 70 and above are regarded as high glycemic foods and should be avoided.

If you are to base your diet plan on the glycemic index of foods list, make sure that you are familiar of the foods that have a low glycemic value. Based on the glycemic index of foods list, here are the foods which are considered to have low glycemic value and are often recommended:

Dairy products: yogurt with no sugar (sugar glycemic index) added, 1% or fat-free milk, sour cream, cheese, cream cheese, cottage cheese.
Cereals: untoasted muesli, cereal, bran and oats (glycemic index oatmeal), rice bran.
Grains: buckwheat, bulgur, brown rice and barley.
Bread: whole wheat bread (wheat glycemic index) or high-fiber whole grain, grainy and heavy bread, breads made of coarse rye flour.
Legumes: dry lentils and beans.
Proteins: poultry, fish, meat, eggs, lean beef, skinless chicken.
Noodles and pasta: pasta made of high-fiber grains or whole grain.
Fruits: blackberries, strawberries, lemons, pears, grapefruits, peaches, cherries, blueberries (glycemic index blueberries), raspberries, plums, apples, grapes, and oranges.
Vegetables: broccoli, eggplant, celery, cucumber, lettuce, cabbage, tomatoes, asparagus, spinach, green beans (glycemic index vegetables).
Seeds and nuts: macadamia nuts, almonds, hazel nuts and flaxseeds.
Oils and fats: mayonnaise and sugar-free salad dressings, non-hydrogenated margarine, olive oil, fish oil which is very rich in omega-3 fatty acid, canola oil and flaxseed oil.

Foods from the glycemic index of foods list are most recommended due to the fact that it can stabilize the blood sugar level and can increase insulin resistance. Aside from that, this can help prevent and control diabetes (diabetes glycemic index) and prevent various heart diseases. These foods can also help you maintain a normal weight or lose weight particularly those who are suffering from obesity. If you are not aware of the many benefits the glycemic index of foods list can provide you, then it is best to consult a dietician or a nutritionist for more information.

Glycemic Index Related Blogs

Wheat Glycemic Index: Wheat Bread

theflyinghaggis — Fri, 09 Jul 2010 00:59:55 +0000

Bread is broadly considered as one of man’s most staple food way back in the prehistoric times. Although it has journeyed very far, even today, its production remains the same. Grains are grounded into flour before moistened and kneaded into dough and then baked into perfection. So how can the wheat glycemic index help us?

With the introduction of the glycemic index guide there has been a revolution in the way people treat bread. Since then, breads are now easily categorized based on the scale which is prescribed by the glycemic index of foods. Breads with lower glycemic index values are more recommended since it can maintain a normal blood glucose level compared to breads with glycemic index values of 70 and above.

The development of the glycemic index chart has provided sharp differences between white bread and wheat bread, and has become the source of wheat glycemic index confusion for lots of individuals, particularly for those who are into dieting (see glycemic index diets). Based on the recommendation of the wheat glycemic index, it was said that wheat bread should be eaten most often since it belong to the moderate GI group with a scale of 56 to 69. On the other hand, wheat glycemic index for white bread is a little too high and was not recommended for dieters or diabetics (see diabetics glycemic index), or is said to be eaten less often.

Aside from the already mentioned differences between white bread and wheat bread, the wheat glycemic index indicates that wheat bread is a lot more nutritious than the white bread. Based on the wheat glycemic index, it has shown that wheat bread contains more fiber which can actually make you feel full longer. If you feel full, then there will be a huge chance that you will not be eating so often. Also, wheat bread can maintain your blood sugar level as well, which is a lot better than what reaction it will have when eating white bread.

The wheat glycemic index has also proven that wheat bread is a lot healthier than white bread not only because it is nutritious and fibrous, but because of the fact that the presence of fibers in wheat bread can be very helpful in suppressing one’s appetite for a longer period of time which makes us stop craving for more foods. Aside from that, due to the many process white bread has gone too, it is already stripped off of all the necessary nutrients and so it cannot be considered to be as healthy at all.

Last but not the least, wheat bread can also slowdown the elevation of an individual’s blood sugar level and so it is safer for those suffering from diabetes. It is true for everyone that each individual has its own unique process of digesting foods. But of course, regardless of how different the digestion is, it is still worth noting that wheat – and other kinds of foods aside from bread – can reap lots of benefits compared to foods which are white flour based.

These facts should be taken into consideration, particularly by those suffering from various diseases such as heart ailments, obesity and diabetes. If you still want to enjoy the taste of bread, then it is much better for you to opt for wheat bread instead of your favorite white bread.

Glycemic Index Related Blogs

Glycemic Index Rice Values and How it Relates to Diabetes

theflyinghaggis — Mon, 05 Jul 2010 17:57:23 +0000

If you are suffering from diabetes (diabetes glycemic index), it is essential for you to know the right amount of carbohydrates that you can consume to avoid complicating your condition. Most experts would advise 50 to 60 percent of a patient’s total daily calories from carbohydrates, and calories from fat should not be more than 30 percent.

For those who suffering from obesity, it was said that 40 percent of their calories should come from carbohydrates, with beans, fruits (glycemic index fruit) and vegetables (glycemic index vegetables) as their main sources. Take note that carbohydrates have the greatest impact on our blood sugar level. Aside from that, monitoring the total grams of carbs consumed per meal can also be very helpful in controlling your blood glucose.

Generally, a balanced low-fat, healthy, low glycemic index diet with high fiber and loaded with minerals, antioxidant, phytochemical and vitamins is recommended for those suffering from diabetes or obesity. Diets which contain refined carbohydrates are absorbed rapidly and this can elevate the triglycerides as well as the blood glucose level after a meal. On the other hand, if your diet plan is composed mostly of complex carbohydrates, then it will be the other way around.

Using the glycemic index to plan your diet menu can be very helpful as it ranks the foods according to their carbohydrate contents and their glycemic response. Higher GI foods are the ones who can raise your blood sugar level rapidly while the ones who have lower GI value raise your blood sugar slowly. Generally, foods with lower GI value are often recommended as they have better quality of carbohydrates. Aside from that, foods with low GI usually contain lower fat and calories, while being high on nutrients, antioxidants and fiber. Low GI foods can also help you improve your HDL level or what is known good cholesterol.

Rice is considered as a complex carbohydrate and has a glycemic index rice value of 55 or less with high fiber content. This characteristic is helpful for those suffering from diabetes as it can lower their blood glucose levels. Since the glycemic index rice value is low, rice is very safe to eat especially when consumed moderately. Remember to observe the portion size in every meal and the total calorie intake each day.

The glycemic index rice value, particularly of a brown rice, is a lot better compared to the white rice. Varieties of rice may seem identical but the milling process usually removes the husk which turns the grains of brown rice into white. The glycemic index rice value of white rice is mostly comprised of carbohydrates, and the nutrients in it are already stripped off during the milling process. This is the reason why the glycemic index rice value of brown rice is a lot better since it has 349 percent fiber, 185 percent B6, 203 percent vitamin E, and 219 percent magnesium. Brown rice is a lot more balanced because it has 19 percent more protein. This is why it is noteworthy that the glycemic index rice value of brown rice is only 55 compared to the glycemic index rice value of white rice which is at 70.

Based on various studies, it was said that the development of conditions such as diabetes in later life is linked to too much consumption of foods that have high glycemic indices. It can therefore be said that rice is not the main reason why people suffer from diabetes and that diabetic individuals should be allowed to eat rice as long as it is within their total daily carbohydrate requirement and that it is moderately eaten.

Glycemic Index Related Blogs

The Glycemic Index Food Chart and What You Need to Know About it

theflyinghaggis — Sun, 04 Jul 2010 16:37:34 +0000

For some, the glycemic index food chart may be difficult to understand, especially if you are not very familiar with what every item is for. Before, the glycemic index chart was created for professionals and various individuals that needed a guide for choosing the proper kind of meals. If you fail to understand the results, then the chart may not seem very beneficial to you.

You should not look at the glycemic index food chart as an overwhelming list as this chart contains a wonderful concept that can guide anybody on their overall health and well-being.

Spending a little time analyzing the figures listed on the chart can make you easily comprehend with it. On the chart, values which are smaller than 55 indicates that the food has a low glycemic index. Middle values range from 55 to 70, and anything in excess of that indicates high glycemic index values.

People who do not take the time to analyze the glycemic index food chart may end up confused about several factors. You might even wonder how come a bagel has a glycemic index value of 70 which is a lot higher than a snicker candy bar which has a value of 42. This is due to the fact that a Snicker candy bar is not made up of chocolate alone. It also has peanuts which can help slowdown the digestion of the food items that you ate along with it due to its protein contents. This means your body will need additional time to digest the food that you ate and this will help you keep your blood sugar level down or at normal.

This is one of the main lessons of the glycemic index chart. If you feel like eating something that has a high glycemic index, you should combine it with something that contains protein or fats. Your white bread will not be a danger on your diet if you are to eat it with an egg, a peanut butter or a cream cheese as well.

This is the reason why it is important for you to be able to fully understand the chart first before looking for the benefits that it can provide you. if in case you are not well aware what the numbers are all about, the chart may only appear to you as an overwhelming list of haphazard numbers.

The glycemic index food chart can be definitely used by anyone, especially those suffering from diabetes, heart ailments, obesity, or those who just simply want to lose weight, and being able to fully understand the chart can be an excellent way to maintain your health and fitness which may then result to living a healthier lifetime.

Although it may take you some time to fully grasp the contents of the glycemic index food chart, you should not that it is worth it. but of course, you can already start eating healthy even before you fully gain control of the chart since you are aware what are the foods that are considered to be healthy and not. The advantage of learning the glycemic index food chart is that it can ultimately benefit you and you will know better from using it.