The Glycemic Index

The glycemic index is a ranking of carbohydrates on a scale of 0-100. A score of 55 and under is considered low on the GI, a score of 56-69 is medium and 70 and above high on the GI. High GI carbs cause insulin spikes and effects our blood glucose levels. That's bad because lots of insulin tells are body that we have lots of energy and need to store the rest away as fat. Whats worse is when it your levels come crashing down and you start reaching for more carbs, sugar and/or fat. Low glycemic carbs keep your blood levels more balanced and promotes slower digestion which will keep you feeling full a lot longer. Here is some of the benefits of a low GI diet:

1. Helps you lose weight and maintain it

2. Reduces the risk of heart disease

3. Reduces blood cholesterol levels

4. Maintains blood glucose levels

5. Reduces hunger and makes you feel full for much longer

6. Increases intervals of physical endurance

Switching to a low GI diet is pretty easy. I did it just this week and haven't had any complaints so far. Switching over to cereals with little or no sugar and primarily based on oats (like oatmeal), barley or bran. Personally, I find Oatmeal the most filling so that is what I am using now. Instead of using sugar I use mashed up bananas and milk. Also you can switch out your breads for whole grains, sourdough or anything mad with stone ground flour. Eating more fruits and vegetables will also help, as will eating brown or converted rice instead of white. Pasta can be bought that is made with whole grain. I switched to that and my husband, son and daughter could not tell the difference. I could but probably because I'm the one who bought it. Quinoa is a wonderful whole grain, Chef Emeril Lagasse used it in one of his segments on green planet found here: http://planetgreen.discovery.com/food-health/emerils-quinoa.html. I am hoping to find a place that sells it here at a reasonable price and using his recipe. The picture listed there is completely different looking from what they showed on the show. It looked more like brown rice. Also, eating sweet potatoes or new potatoes instead of regular potatoes is another good way to switch over. But do things gradually or it will give you gas and other problems. You can look up foods on the GI here: http://www.nutricoach.net/low_gi_foods.html.