What is the Glycemic Index? The glycemic index (GI) is a measure of how much a food rich in carbohydrates increases blood sugar levels in the body. The high GI foods increase the level of glucose in the blood more than low GI foods.
Foods rich in carbohydrates are not alike! Total carbohydrate-rich foods such as vegetables have low GI values, while foods that are processed flour and sugar, high values of GI. A donut increased blood sugar levels much faster and much higher than with a cup of broccoli.
And then? Excess sugar causes to your system that secrete the pancreas to produce insulin. Insulin brings down blood sugar levels primarily through the conversion of sugar stored in excess fat. This means that the ring to grow not only because of the high calories, but also your spikes insulin levels and causes your body to ‘Fat-memory go “mode. In fact, the sugar-shock donut in your system so fast that your pancreas can secrete too much insulin, leading to a crash energy and the increase of hunger! (If your insulin levels too low, the supply of the cells is inhibited, making a release of hormones hunger).
Not at all! Chronic high insulin levels were associated with the lives of others at risk of diseases such as diabetes, heart disease, kidney damage, liver damage and high blood pressure – just to name a few-all. Chronic high levels of insulin, the insulin resistance. This is a big problem. Think of insulin as a key to the door of your cells. It opens the door, so that cells absorb nutrients. If your cells do not respond to insulin can not receive the nutrients they need to function.
WHY chronic lead high insulin levels insulin resistance? Desensitization. Think fresh walk into a room with a Christmas tree. You’ll be inundated with the smell of the tree. But it does not take long for you to become numb to the smell. Soon you stand next to the tree of the smell. Then you need to feel your face buried in the tree, you deaf. It’s the same with insulin and your cells. The cells become insensitive to insulin when insulin is still high in the system. If the numbness is dangerous, it is called Type II diabetes.
Back to overview glycemic Whole Foods are naturally balanced and lead less insulin spikes that processed foods. Fiber helps slow the absorption of glucose in the body. Nature usually fiber of sugar in the food related. Vegetables and fruits have sugar, but they also contain lots of fiber. Therefore, all food is processed carbohydrates have a low glycemic load carbohydrates then.
The glycemic load? What? The fiber slows the absorption of glucose, the higher the fiber content relative carbohydrate content of low glycemic effect of foods on the body. The actual effect is called the glycemic load (GL) of foods: GL = GI/100 x (Total carbohydrates – dietary fiber).
A cup of oatmeal has a glycemic index of 58, but his GL is only 9, because 21g net carbs. 4 ounces of potato chips has a low GI of 55, but greater than 30 GL, because it has 55 net carbs. You already knew that oats are healthier than chips, but what is a potato? A potato has a medium GI of 85 and a GL of 28. That is three times the GL of oatmeal. The lesson? A potato is more likely to make you fat, and probably more hungry earlier than a bowl of porridge.
CVD! THE double strike! Combine a high-GI diet GL of foods with trans fats and you have a recipe for disaster. Chronic high insulin levels can damage the vessel walls. Add to that trans fats and you get fat deposits on the walls of the vascular system and an increased likelihood of heart failure. Yikes!
In this article you will learn why the risk of foods high in sugar and low in fiber, you get fat and sick, especially when combined with trans fat.
The moral of the story:
1st EAT WHOLE FOODS-carbohydrate foods have at least 3 grams of fiber per serving
2nd PLANS foods rich in fiber with high-quality protein and good fats
3rd If sugar – in whatever form – in the first three ingredients, it’s a dessert
4th SHOP The size of the food
