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Losing weight after the Holidays

Lauren

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Dec 23rd, 2013

Losing weight after the Holidays

Glycemic Index

Glycemic Index: Main Image

The Basics

The glycemic index is a measure of the ability of a food to raise blood sugar levels after it is eaten. When a person’s blood sugar rises, insulin is produced to counteract it. High levels of blood sugar and insulin can lead to problems like weight gain, insulin resistance, hypoglycemia, and heart disease. Choosing foods that have lower glycemic indices can help minimize or avoid these problems.

  • Access the glycemic index database to find out the value for specific foods (www.glycemicindex.com).
  • A value less than 55 indicates a low-glycemic-index food.
  • Talk to a doctor or a trained healthcare professional such as a registered dietitian if you want to use the glycemic index as part of your overall eating plan.

Best bets: Whole grain breads and pasta, beans, and most vegetables and vegetable juices

More about this diet

The glycemic index compares the blood sugar response to a particular food with the body’s reaction to pure glucose, which is given the value of 100. For example, if a food raises blood sugar only half as much as pure glucose, that food is given a glycemic index of 50. The portion size used to test the glycemic index of various foods is the amount that contains 50 grams of carbohydrate. Some research has used white bread instead of glucose as the standard of comparison for determining the glycemic index of foods. The glycemic index of a food is governed by several factors, such as the form of carbohydrate it contains, the amount and form of fiber it contains, how much processing and cooking it has been subjected to, and the presence of other substances such as protein and fat.

Glycemic load is a related measurement calculated by multiplying the glycemic index of a food by the amount of carbohydrate contained in a typical serving of that food, and then dividing the result by 100. Glycemic load may be more reliable than glycemic index as a predictor of how a food will affect the blood sugar level. That is because some foods with a high glycemic index (such as carrots) contain such a small amount of carbohydrate in a normal serving that they would not be expected to raise the blood sugar level very much. Carrot juice, on the other hand, which contains a relatively large amount of carbohydrate, would produce a substantial increase in the blood sugar level.

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2 Responses to Losing weight after the Holidays

  1. Sean 08/01/2014 at 7:35 pm

    Organic meats are also part of a healthy diet. The only organic meat of any kind Acme carries, (at very few stores) is the Empire Organic Chicken/turkey. “All natural” can be anything these days. Even Target has a selection of Organic meats, so why can’t Acme?
    Or at least bring back the Wild Harvest chicken, and drop that Perdue Harvestland stuff. Thanks!

  2. review venus factor 03/03/2014 at 11:13 am

    However, due to reasons that may involve health restrictions, lifestyle habits
    or diet purposes, some people would find that the diet alone cannot
    provide all their daily vitamin needs. The trouble starts when people begin to compromise good
    health in favor of rich tastes. Remember, natural doesn’t
    mean anything if it isn’t healthy.

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