Glycemic Index - Why is it important?

Cookies, pizza, soda, white rice, bread have several things in common.  They taste amazing!  They also make you sick.

The Glycemic Index (GI), created by Dr. David J.A. Jenkins in 1981, gives us a standard for determining how much certain foods raise our blood sugar.  Important for health and weight loss?  Absolutely!!!

Food can be used in one of two ways: 1)  for energy 2) stored in fat cells.  When your blood sugar rises (by eating high-glycemic foods), your body releases an enzyme that puts your fat-storage system into overdrive.   When you eat low-glycemic foods, the enzyme is not released and your body turns down the fat storage system and uses your food for energy.

Another problem with eating high-glycemic foods is that one serving is never enough.  When you eat foods that cause your blood sugar to rise quickly, your body produces insulin.  The insulin will make your blood sugar drop to below normal, which will cause you to crave more sugary-starchy foods.  If you eat like this on a daily basis, your body will react with inflammation, hyperinsulinism, a tendency to develop Type II Diabetes, and weight gain.

For weight loss, you want to eat foods with a GI of 30 or less.  Zucchini, peppers, onions, spinach, and mushrooms all have a low GI.  Raw carrots have a low GI of 30, but when you cook them, their GI jumps to 80 (the sugar is concentrated and your body now digests them very quickly).  Berries, apples, nectarines, and peaches all have a GI under 30.  Dried fruits, bananas, watermelon and pineapple all have high GI's  (YES - stay away from watermelon if you are dieting!).  Quinoa, rye bread, sourdough bread, whole grain bread are moderately low (under 50), Oatmeal, crackers, and processed cereals all will raise your blood sugar rapidly.

Helpful Hints to Keep Your Blood Sugar from Rising:

• Use vinegar and lemon juice and eat sourdough bread to slow down the starch digestion
• Undercook spaghetti, oatmeal, and other pasta-like starches to slow down digestion
• Use stone ground, rather than milled, flour
• If you eat high glycemic foods, pair them with low glycemic foods to lower the overall effect on your blood sugar.

Are you interested in a healthy program that is created by doctors and supported by research to help you lose weight and create health in your life?  Visit my facebook page https://www.facebook.com/pages/Lose-Weight-Live-Healthy-Becky-Reilly-Personal-Health-Coach/195756143827408 or beckyreilly.tsfl.com.