Thinking of going on yet another diet? If you want to be successful, you'll need to plan your meals and snacks wisely. Lots of things are important if you want to stay healthy, like choosing fresh foods, ones without lots of additives, organic if possible, and high in fiber and protein. Using a glycemic index chart is almost essential, since it will tell you how each food impacts your insulin levels.
Metabolism is a complex process, but understanding the basics is all that's necessary. When a food is digested, glucose is released into the blood stream. This is a normal process that fuels your body, giving you energy and allowing the body to carry out its many functions. However, extra glucose is a signal to the pancreas to secrete insulin. This hormone causes the extra to be stored, to be burned later for energy or accumulated as fat.
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.
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.
Using the chart, you will know to avoid watermelon but that canned peaches might be OK. A plain baked potato is awful, but sweet potatoes are fine. A portion of lentils can be almost as big as you want and the same goes for hummus, but eating both a banana and an apple might be pushing it. Planning a menu will be fun; you may find foods you've forgotten all about that you want to try again.
The index is a useful tool that can make this your most successful diet ever. Knowing more about the foods you eat can also help you avoid conditions like heart disease, diabetes, and high blood pressure.
Metabolism is a complex process, but understanding the basics is all that's necessary. When a food is digested, glucose is released into the blood stream. This is a normal process that fuels your body, giving you energy and allowing the body to carry out its many functions. However, extra glucose is a signal to the pancreas to secrete insulin. This hormone causes the extra to be stored, to be burned later for energy or accumulated as fat.
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.
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.
Using the chart, you will know to avoid watermelon but that canned peaches might be OK. A plain baked potato is awful, but sweet potatoes are fine. A portion of lentils can be almost as big as you want and the same goes for hummus, but eating both a banana and an apple might be pushing it. Planning a menu will be fun; you may find foods you've forgotten all about that you want to try again.
The index is a useful tool that can make this your most successful diet ever. Knowing more about the foods you eat can also help you avoid conditions like heart disease, diabetes, and high blood pressure.
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