Can Low Gi Foods Help You To Lose Weight? Not All Carbs Are Created Equal!

I do not know about you, but if I had a choice to live longer by making the simplest lifestyle changes, I would go for it! I have a feeling you would agree, so that is why I am presenting a very non-revolutionary but very overlooked and very critical concept. The benefits of the Low GI foods that belong on your plate and in your stomach.

What are Low GI Foods? GI stands for glycemic index, a specific ranking of how carbohydrates we eat affect our blood sugar levels in the 2 to 3 hours after ingestion. This index is measured against pure glucose which has a value of 100. Foods with a Low GI range from 0-55, Moderate GI foods range from 56-69 and High GI foods from 70-100.

High GI Foods: Because these carbs break down rapidly, the sugar is released quickly into the bloodstream causing marked fluctuations in blood sugar levels.

Medium GI Foods: These carbs break down at a moderate rate during digestion and therefore release blood sugar at a moderate rate into the bloodstream.

Low GI Foods: Foods with a low GI break down slowly, release blood sugar gradually and thus maintain a steady blood sugar level.

The lower the GI number, the better for your body. Very high glucose levels damage arteries and blood vessels (because of the dramatic spikes and falls in your blood sugar), increase the risk of type 2 diabetes, coronary heart disease and bomb your diet regime by unnecessarily stimulating hunger. For those who have already been diagnosed with type 2 diabetes, studies of Low GI diets have shown that glucose levels can be improved, more stable insulin levels maintained and insulin resistance reduced. Type 2 diabetes used to be a disease afflicting the over 40 age group but now more and more children are being diagnosed with this life threatening disease every year.

Need more reasons? Research shows that a Low GI diet results in much healthier skin; studies of Papua New Guinea islanders, Paraguay locals, and Americans showed that people with acne, supposedly caused by the combination of insulin resistance and high insulin levels, who were assigned a healthy low-fat diet or a diet with a lower glycemic load, enjoyed a decline in their acne by nearly 25% in just 12 weeks. If you care at all about your eyes, you should also be aware of foods which assist eye health. Macular Degeneration, is a leading cause of blindness in the Western world, but it can be prevented with a healthy choice of food which includes Low GI and vibrantly colored foods like peppers, particularly the yellow ones, corn and dark green leafy vegetables such as spinach and silver beet.

Did our great grandparents need to lose weight? Our forebears lived on a diet of Low GI foods such as in season fruits and vegetables, beans and whole grain cereals. Processed and pre-packaged foods were virtually unknown along with artificial colourings, flavourings, preservatives and additives. Natural processing was carried out in the body causing a slow release of sugars into the blood stream. A feeling of fullness lasted longer, therefore feeling hungry before the next regular mealtime was less likely to occur. This was how nature intended us to eat.

Making the transition from High GI to Low GI foods is simpler than you think. Foods with the highest GI are carbs that break down quickly during digestion, fueling your body only temporarily. Any sugary foods or white breads do this. By exchanging these for legumes, whole wheat pasta, oats, barley, whole wheat breads and proteins, you will feel the benefits of these different foods. Since they break down more slowly, they release glucose more gradually into your bloodstream. As a result, you feel full for longer, give your body and brain more consistent energy throughout the day and have a better chance of maintaining a healthy weight!

Here is the plan: Try to avoid regular consumption of foods with a High GI such as white bread, white rice, watermelon and sweets. Swap all those with whole wheat products, basmati rice, and sweet potatoes. Fill your plate with Low GI foods like vegetables, legumes, whole grains and nuts. Instead of your commercially processed cereal for breakfast, opt for some traditional oatmeal, eggs, or low fat yogurt. Trade that potato for corn, yams, or butternut pumpkins. And instead of that Mac-and-cheese, try some whole-grain rice or Asian noodles!

Just remember that not all carbs are created equal and once informed, you can not only choose a healthier path to follow but lose weight along the way!