The Glycemic Index and Dieting

The Glycemic Index and Dieting
 by: Protica Nutritional Research

The field of nutrition is awash with charts, tables, diagrams, models, acronyms, and abbreviations; more than the average person can memorize. As such, one often comes across someone who has simply burnt out trying to keep track of how much to eat, when to eat it, how to find the calories from fat, the RDI, the DV, and so on. There is an overkill of useful information within the nutrition field, and it can ironically provoke one to grow weary and exhausted, tune out, and go grab a fast food burger.
Yet every once in a while, a concept within the nutrition field emerges that truly demands attention. Over a decade ago, the USDA's "Food Pyramid" was one such concept because it helped eaters discover how many gaps existed in their typical daily diet. Now, as the Food Pyramid begins to take a new shape, and as the nutrition field works to establishes itself as the most important branch of health care in the 21st century, an invention called the Glycemic Index is taking center stage.
The Glycemic Index (GI) is not new; it has been around for more than 2 decades. Yet until recently, its exposure beyond the world of diabetes has been limited [i].
The Glycemic Index indicates how "high" or "low" blood sugar levels change in response to carbohydrate intake. A "high" Glycemic Index indicates carbohydrates with a swift breakdown, whereas a "low" Glycemic Index indicates carbohydrates with slow, gradual breakdown. Both terms are of equal importance to diabetics, because there are times with high Glycemic Index foods are required, and times where low Glycemic Index foods are required.
Indeed, the Glycemic Index itself is not new, but its application far beyond the borders of a diabetic dialogue is notable; especially for dieters.
People striving to lose weight often face a nemesis much tougher than establishing an exercise regimen or introducing healthier foods into their diet. The problem is one of energy. Many dieters are surprised – and disturbed – to learn that their diet program is causing them to lose more than inches and pounds: they are losing energy.
This is often expressed as a complaint, as in "I'm feeling weak", or even "I can't stay awake". Many dieters and those advising them have erroneously chalked this up to a matter of attitude, or will power, or some non-biological cause.
The plain truth is that many dieters have been oblivious to the Glycemic Index, and hence, to the fact that many of the diet foods they have eaten – or are eating right now – score very high Glycemic Index levels. As such, these foods are providing a quick boost to blood sugar levels, and then setting up the dieter for the inevitable fall. This is because high GI foods typically increase blood sugar values, which in turn trigger the hormone insulin to clear sugar from the blood. Since blood sugar (a.k.a. glucose) largely dictates the body's energy levels, it stands to reason that this process manifests as an initial boost in energy, and then as a depletion of energy. This rise and fall of blood sugar – and energy – is often described by dieters using a "roller-coaster" analogy: one minute they feel confident and strong, and the next, they are about to pass out and require some kind of stimulant in order to make it through the day.
Regrettably for many dieters, that stimulant is usually more high Glycemic Index foods, such as sugary snacks or soft drinks. It is easy to see how this experience can lead an individual to stop dieting. After all, before the diet, the individual was merely gaining weight. On the diet, the individual is gaining weight and is exhausted for most of the day. It is better to quit the diet.
The above scenario only takes place, however, when a dieter unwittingly eats high Glycemic Index foods. Research has shown that low Glycemic Index foods, which raise blood sugar levels much more gradually than high Glycemic Index foods, are very helpful for dieters [ii]. This is because a dieter will experience less of a "roller-coaster" ride while on the diet, and furthermore, will be less inclined to snack because energy in the form of blood glucose is being released slowly and gradually. Low Glycemic Index foods are much more efficient sources of energy than high Glycemic Index foods, because the body needs less insulin to convert food into energy [iii].
Despite the growing awareness that low Glycemic Index foods are beneficial, the world of diet foods has not kept pace. This is because many manufacturers are searching frantically to find low Glycemic Index carbohydrates sources for their products, and overlooking a basic, simple fact: the lowest possibly Glycemic Index is no carbohydrates at all.
These zero-carbohydrate/zero sugar nutritional supplements – which are quite rare in the market – do not deliver any sugar to the bloodstream. As a result, dieters do not have to worry about riding the "roller coaster" of energy spikes and pitfalls.
Yet there is an even greater benefit for dieters who choose a 'zero sugar' nutritional supplement. If that low Glycemic Index nutritional supplement is rich in complete protein, then it will act as a sort of antidote to high GI foods by helping to combat their adverse consequences.
For example, a dieter who eats a high Glycemic Index candy car can mitigate the roller-coaster spike in blood sugar levels by eating a nutritional supplement that has very low Glycemic Index and has a rich source of complete protein. This is because the protein in the nutritional supplement mixes with the high Glycemic Index of the candy bar, and effectively lowers the overall Glycemic Index. This is welcome news to dieters who would otherwise be seeing those extra carbohydrates transformed by insulin into triglycerides, and stored in adipose tissue; also known as body fat.
Currently, only a handful of nutritional supplements are designed to offer zero carbohydrates and thus score as low as possible on the Glycemic Index. And of these zero-carbohydrate products, even fewer offer a rich source of complete protein that effectively helps counter the blood sugar spike impact of high Glycemic Index foods.
It is inspiring to note that Glycemic Index is getting some well-deserved attention from outside the diabetic community, where it has helped millions of people eat wisely. Now, dieters and obese people can enjoy the wisdom that this index promotes.
REFERENCES
[i] Source: "The G.I. Diet: A Food Drill". CBS News.
http://www.cbsnews.com/stories/2004/03/04/earlyshow/living/main604138.shtml
[ii] Source: "The Glycemic Index". The Healthy Weight Forum.
http://www.healthyweightforum.org/eng/articles/glycemic-index/
[iii] Source "Glycemic Index". WebMD.
http://my.webmd.com/hw/health_guide_atoz/uq2846.asp

About The Author

Copyright 2004 - Protica Research - www.protica.com

Founded in 2001, Protica, Inc. is a nutritional research firm with offices in Lafayette Hill and Conshohocken, Pennsylvania. Protica manufactures capsulized foods, including Profect, a compact, hypoallergenic, ready-to-drink protein beverage containing zero carbohydrates and zero fat. Information on Protica is available at http://www.protica.com

You can also learn about Profect at http://www.profect.com

This article was posted on January 29, 2005

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Secret Low Glycemic Load Recipes by Ron Mahon

Introduction:

The glycemic index measures the impact of food on the person's blood glucose level. Foods which are low in glycemic index reduces the blood sugar level and burns out the fat and also decreases the amount of calories required in our body. Now people are becoming aware about the glycemic index recipes which provide health benefits by eating low calorie foods and it prevents from the danger of high calorie food. So glycemic diet is recommended by nutritionists, health experts and doctors to all.

Glycemic index is very effective and useful technique to those people who suffer from the problem of diabetes and heart. It provides health and weight loss benefits. So the low calorie and low sugar food is suggested to diabetic patients to get the nutritious food with low carbohydrates. It is very easy to find glycemic recipes that will give tasty food as well as the balanced nutritional food with low carbohydrates and low calories. The glycemic index recipes only give low GI diet to create the perfect health combination for us. Some glycemic index recipes provide mental health as well as physical health and prevents from heart diseases. High and low glycemic index recipes avoid the problem of sugar or diabetes. Especially low GI recipes avoid the problem of sugar crash and hunger.

Glycemic index recipes:

Glycemic index recipes allow people not to compromise with the taste. Mainly the glycemic index is a matrix which measures the impact of food upon the blood glucose level. It ranges from 0 to 100. It is totally based upon the foods which are having high carbohydrates level above the number 69 which increase the blood glucose. So these foods should be avoided. Foods which ranks lower than 55 are required for our body which facilitates the constant or steady blood sugar level. Low GI diet helps us to lose weight and to maintain high energy level throughout the day.

Some examples of glycemic index recipes are:

" Tuna Steak with Apricot Compote:

It not only provides mental health but also keeps the mind very focused. It consists of good ingredients in preparing low GI foods. This recipe is very tasty and low in glycemic index.

" Lentil cakes with Roasted Mushroom:

It is a low glycemic index recipe for vegetarians which contains proteins. Proteins are a valuable aspect of our health.

Foods which are high in glycemic index such as bread, sauces, ice cream, cakes, desserts, quiche, and cheesecake can be easily made low GI by using some healthy ingredients described on glycemic index scale. So these foods act as a low glycemic diet food. The glycemic diet acts as a traffic light in which the red light means stop or do not eat that particular high GI food. Yellow light means eat food with the moderations and green light means go and eat that type of food which is good for physical as well as mental health.

Low GI food is a healthy way to eat:

" Glycemic index recipes help us to avoid many health problems which are increasing day by day on epidemic scale such as type 2 diabetes, heart disease, cancer, etc.

" It also helps in weight loss by keeping the blood sugar level constant.

" Glycemic recipes are considers as low glycemic diets which acts as medium between low carb diets and low fat diets. Both the diet works on the basis of controlling blood sugar level and insulin level.

" Low GI diet depends on the absorption of carbohydrate through our body. Everyone has their own power of tolerance which may be low or high. When it is low then chooses the low glycemic food and low carb diets.

" Low carb diets contain very easy recipes which are grouped together in several groups such as: Biscuits and cakes, Breads and cakes, Desserts and ice-cream, Sauces and sweets etc.

" Low GI diet food encourages the absorption of high nutrient food and it reduces the reliability of a person on junk food. The acceptance to have low diet food may be low in the beginning but the results can be seen that how much weight you have lost after having glycemic index recipes.

Glycemic Index, a Magic Weight Loss Solution or a Soap Bubble Ready To Burst?

Glycemic Index, a Magic Weight Loss Solution or a Soap Bubble Ready To Burst?
 by: Rajesh Shetty

Glycemic index ranks different carbohydrate foods depending on their potential to raise blood glucose levels.
The ranking is on a scale from 0 to 100.Higher the Glycemic index, higher is the particular carbohydrates ability to effect a spike(rise) in blood glucose levels.
Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have benefits for health.
Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2).
This is as far as it goes about the use of glycemic index for weight loss.
Popular diet books like the south beach diet are founded on the premise that the spike in blood glucose levels leads to more hunger and subsequent weight gain, whereas the foods with low GI have a tendency to delay the haunger or lower appetite, leading to weight loss, which is too simplistic, but ,not quite supported by scientific evidence.
Read this excerpt taken from WebMD:
Experts Take On the Glycemic Index
It sounds like a magic formula for dieters --but experts have long been saying there's no such thing. "If you don't have peaks and valleys in your glucose level then hunger should be kept at bay," says Kathleen Zellman, RD, a spokesperson for the American Dietetic Association (ADA). "However, it's not that simple. It's also affected by meal size, whether there's any fat in the meal, and overall health status."
"Glycemic index looks at individual foods -- not how that food might interact with another," says Connie Diekman, RD, an ADA spokesperson in St. Louis, Missouri. "If you eat a high glycemic index food with a protein, for example, it might be absorbed more slowly. ... That's the hang-up with glycemic index. Very few people will sit down and eat one high glycemic index food and then another. It's meals that we eat."
Michael Jensen, MD, an endocrinologist at the Mayo Clinic in Rochester, Minn., says it's never been proven that high insulin levels -- which result when a high glycemic index food is eaten -- mean increased hunger. "When [you] work with patients who get real hungry between meals, you have to try a couple of different things. I'm not sure if it's glycemic index, the bulk of food, the content of food that gives [the sense of fullness] ... I also have them consider adding protein and modest amounts of fat to decrease overeating between meals."
All the researchers are unanimous in that, it's the fiber content of the diet that is more important for controlling diabetes and weight gain than the Glycemic Index.Read the exerpts of a new research document from WebMD,....
New research shows that when it comes to type 2 diabetes, not all carbohydrates are created equal. Tufts University researchers report that eating whole-grain foods, especially fiber-rich cereals, appears to improve insulin sensitivity and lower the risk of the metabolic syndrome.
Whole-grain foods have already been found to help protect against heart disease and certain cancers, and the newly published study is one of several that indicates there is a protective role for whole grains against a constellation of major risk factors that lead to metabolic syndrome -- a risk factor for cardiovascular disease and the development of type 2 diabetes.
"Unless you're a diabetic, glycemic index may not be all that important," says Jack Alhadeff, PhD, professor of biochemistry at Lehigh University in Bethlehem, Pa. , who adds that since most of us eat a variety of foods in a meal, the accuracy of the index can be questionable.
But what about the notion that glucose from high-index foods is more likely to be stored as fat?
"The scientific literature is very clear that eating carbohydrates that are embedded in plant cellulose -- complex carbohydrates -- is always better," says Nagi Kumar, PhD, director of clinical nutrition at the Moffitt Cancer Center and professor of human nutrition at the University of South Florida in Tampa. "But the reasons it is better are not because it somehow lessens or alters fat storage."
All this leads one to conclude that the importance of fiber is far more that Glycemic index for dieters. The weight loss programs like many low carb diets and the popular south beach diet are only trying to exploit the limited scientific data on Glycemic Index to sell their diet wares.
A diet rich in fibre has many advantages like:
Fiber can help you avoid overeating. It has been found that fiber can bind with cholesterol in the digestive tract, thus lowering blood cholesterol.
Another important point about fiber-rich foods is that they tend to be loaded with phytochemicals that appear to have anticancer functions,along with these benefits and its role in weight maintenance, fiber helps prevent the following:
Constipation Hemorrhoids Appendicitis Diverticulosis -- an intestinal disease where pockets, which can become infected, develop in the intestinal lining.
A diet program which recommends fiber rich foods and is loaded with healthy and natural weight loss alternatives to the foods recommended by the fad diets is the only alternative to safe and sure weight loss.
You can get more cutting edge fat burning secrets in my Free 5day email ecourse by subscribing to my newsletter at: www.eweightlosstips.com

About The Author

Rajesh Shetty - Expert in weight loss principles of Ayurveda Medical Science and Author of the Best selling book, "Proven weight loss secrets revealed".

www.eweightlosstips.com

article@eweightlosstips.com

This article was posted on August 14, 2005

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Glycemic Index Vs Glycemic Load: Understanding The Difference by Andrew Mason

When the glycemic index was first suggested, many people thought that it had limitations. After all, it was just a basic calculation of the effects of a particular type of carb, in a given portion. The portion had to be universal - 50g. When the index was compiled, volunteers had to consume each of these different carbs to form a calculation. It is very rare for us to eat measured portions as it is, and a 50g serving of certain types of food is really unusual. When the research team was putting these experiments together, they sometimes had to significantly increase the actual quantity of certain food types, in order to come up to the 50g universal measurement.

This does not, of course, reflect life in the real world and the whole purpose of the index development was to help people regulate what they eat. Therefore, scientists have developed a further mechanism, called the glycemic load, to help us understand.

Portion size is assessed in addition to food type when we calculate the glycemic load. To do this, we have to divide by using a factor of 100 before multiplying by the carbohydrate content of the serving size. Now we have a much more sensible reading and we're able to use these readings to construct a balanced diet based on the glycemic load ranking. We no longer have to guess, based on a straightforward carbohydrate content makeup.

Two doctors at the University of Toronto were credited with the development of the glycemic index, a far-reaching achievement. They found that different types of carbohydrates are digested in different ways by our systems. Certain carbs cause a negative impact by temporarily raising blood glucose levels during the process of digestion. The doctors found that this could lead to health problems, most notably diabetes but also heart disease. If we don't regulate blood glucose levels we can suffer from hunger pangs and eat a very imbalanced diet, putting on weight as we do so. This is why the glycemic index is so favored by dietitians as they tell us to focus on foods at the bottom of the list.

Portion control is very important when planning a diet and this is why you should always think about the glycemic load rather than just the index. Remember that foods that are found at the top of the index may, when recalculated according to the load, be less stressful for you if consumed in more sensible portions.

The glycemic Index classifies foods with a ranking of 20 or less as low-impact. Remember that the glycemic load itself has a separate index, with "low" meaning below 10, medium at or below 20 and anything greater classified as "high."

To illustrate this we can consider the potato, which has a glycemic index of 50. We need to apply a factor of 20% to adjust to a sensible portion size and find that its glycemic load is now, in fact, just 10. This illustrates the importance of portion control and should be of particular relevance for the typical American diet. Few of us live according to regulated portion sizes, a sad fact of life that we can see in graphic detail if we watch people carrying those "doggie bags" out of the restaurant!

The Glycemic Load - It Ain't Heavy! by Andrew Mason

Some people think that the glycemic index has limitations, as it's only based on a calculation of a particular type of carbohydrate in a set portion. The index was compiled by allocating specific portions to volunteers, 50 g at a time, to form the basis of a calculation. Of course, it is very rare for us to eat measured portions anyway and 50 g, when applied to certain types of food, is a real abnormality. The research team needed to markedly increase or decrease the actual quantity of certain types of food, so that they could come close to the nominal 50 g measurement.

Because the index, taken by itself, does not reflect a life in the real world, scientists were forced to develop and factor in a mechanism, called the glycemic load.

The glycemic load takes into account the particular portion size as well when assessing a carbohydrate's impact. The glycemic index is first divided by a factor of 100 and multiplied by the carbohydrate content according to the serving size. From this, we can get a much more usable reading and we are able to select the carbohydrate for a balanced diet, based on its glycemic load reading, rather than its straightforward carbohydrate content.

The glycemic index has certainly been groundbreaking, since its invention by two doctors based at the University of Toronto. The underlying philosophy suggests that certain carbohydrates will be more easily digested by our systems than others and we can suffer from a temporary rise in blood glucose levels, according to this relative digestion speed. The doctors discovered that such an imbalance could lead to health problems such as heart disease and diabetes. Blood glucose level spikes create hunger pangs and sugar cravings, which in short order can lead to weight problems. Many dietitians welcomed the glycemic index and developed plans based on food rankings toward the bottom of the list.

If you are planning your diet, pay attention to those foods that have a positive glycemic load, so that you can see the value of the carbohydrate in the portion. You should bear in mind that foods that rank toward the top of the index may indeed have a much lower reading when they are consumed in more common portions.

On the glycemic index, foods that rank at 20 on the scale of 0 to 100 are classified as "low." The glycemic load has its own index, and in this case foods are classified as low when they are below 10, medium up to 20 and higher thereafter.

Consider the potato. It has a glycemic index of 50 in general. If we apply a factor of 20% based on its carbohydrate content by portion size, its glycemic load would factor at 10. You can see how important portion control is now and can understand why it is such a significant issue for the typical American. In reality, few have a diet that is regulated by portion size. We can see this graphically if we just stand outside a restaurant and watch people carrying those "doggy" bags home at the end of a meal!

An Introduction To Low Glycemic Index Foods by Andrew Mason

We have long suspected that fruits and vegetables are really good for our health and thanks to the glycemic index, we know that they have the properties necessary to help us regulate our blood sugar levels. Fundamentally, this type of carbohydrate helps us to avoid the peaks and troughs that we can commonly experience and that are unfortunately linked to incorrect insulin levels and the threat of diabetes. You might decide that you should opt to compose a shopping list made up of foods found toward the bottom of the glycemic index, fruits and vegetables at the expense of anything else. Always remember not to make sweeping changes though and analyze the content of each individual food. You might find that some have a much higher GI rating than you might otherwise have expected.

The glycemic index ranks foods on a scale between zero and 100. Those foods found toward the bottom of the index are much better at regulating weight control and insulin. The rating scale was developed to show us how long it takes our bodies to process each individual type of food. There are some surprises on the list, as certain foods that we think are inherently healthy for us, may not be so advantageous. Take the case of a watermelon, one of our natural and refreshing diversions during the summer, which actually has a high glycemic index of 72.

When we are composing a perfect dietary plan, consider how we prepare and cook our food. A potato has long been a staple part of our diet. When it is prepared in one way it can be seen as "moderate" on the index, but in another way it can register toward the top of the list. If you like to steam your potatoes, you are better off, but baking them will push you up to the top of the index.

How often have we heard how good those green, leafy vegetables are? All the fruits that we can picture are also classified toward the bottom of the index. While these foods could make up the basis of a daily diet, we shouldn't completely avoid those toward the higher end of the index, either. Variety is the spice of life after all, especially if we are to be successful with a particular diet approach.

We sometimes wonder why the Surgeon General tells us to base a lot of our diet on the consumption of bread and cereals. We need to refer to the glycemic index to narrow down this generalization if we are to be healthier. This would tell us to avoid refined wheat whenever possible and focus on whole grains, especially as these are very high in essential fiber and a critical part of our digestive process.

Add to any diet centered on fruits and vegetables by including appropriate servings of lean protein. Protein is known to regulate some of the adverse effects of high glycemic index foods. Of all the proteins, fish is your best option, especially as it has a number of important nutrients, together with recommended levels of Omega-3 fatty acids.

When choosing protein, regulate fat content at all times and maintain a good balance. With a little bit of effort, you can create a tasty and nutritional diet without reverting to the use of those potentially damaging, simple carbs.

Discovering Low Glycemic Index Foods by Andrew Mason

When it comes to looking after your heart, we know that fruits and vegetables are the good guys, as they have the properties necessary to help us control blood sugar levels. We need to focus on this type of carbohydrate as we avoid those peaks and troughs that are all too commonly associated with incorrect insulin levels and diabetes. You might be ready to run to the produce store to stock up on a diet based on the low glycemic index, focusing on vegetables and fruits to the expense of everything else. It's important not to make sweeping generalizations, though and we need to take a closer look at each individual food, as some will have a much higher GI rating than others, when you least expect it.

The glycemic index runs on a scale between zero and 100, with foods that are classified toward the bottom of the index being seen as much better for insulin and weight control. The foods are rated according to the amount of time that it takes our bodies to process them. You might be in for some surprises when you think about certain foods that we classify as otherwise healthy. Watermelon, for instance, which is a staple of the summer months and we see as natural and refreshing, is given a high glycemic index rating of 72.

As we strive to find the perfect diet in this respect, we need to be aware of how we prepare and ultimately cook the foods that we eat. Potatoes, definitely one of the staple parts of our diet, can be seen as a "moderate" option in one circumstance, yet toward the high end of the index in others. If you like baked potatoes, you will find yourself at the top of the index, but if you steam them, you can be more toward the middle-of-the-road.

We know how green, leafy vegetables are promoted as the perfect food for us and a majority of fruits are also classified at the bottom end of the index. We should be able to eat these on a daily basis, but we don't want to steer away completely from those foods found toward the higher end of the index. If we are to be successful with a particular dietary plan, we have to have some element of variety.

It's somewhat ironic that the Surgeon General tells us that we should focus a large part of our daily diet on the consumption of cereals and breads. We do need to narrow this down even more to be healthy, according to the glycemic index. Whole grains are much better and we should avoid refined wheat as much as possible. This is because those whole grains are very high in essential fiber, which helps with processing.

We should base our diet around vegetables and fruits, as well as an appropriate serving of lean protein. The good thing about protein is that it helps to regulate the effects of some of those high glycemic index foods. Fish, in particular is highly recommended, especially as it has a lot of Omega-3 fatty acids and important nutrients.

Always be aware of the fat content of the protein that you eat and maintain a good balance, as you compile an attractive, yet nutritional diet without too many of those potentially damaging, simple carbohydrates.

GI Diet - All About Glycemic Index Diet by Adam Rise

A GI diet is one way to refer to a diet where the glycemic index is observed This type of index is a chart that numbers all of the different foods in the index with a number. Each one of the foods has a number that can give you a good idea of the type of food that you are eating and how it rates in the index. Foods that are higher than 65 in the glycemic index are considered to be high in the index. Foods that are low are better for you and should be consumed over the high indexed foods.

It can be very confusing to try to go on a GI diet without having a list of the glycemic index. Many foods that you think are good for you and may be low in sugars are actually high in sugars and tend to raise the blood glucose levels. When you have a chart to go by, you have a better chance of being able to ascertain the right foods to eat.

If you have been told to go on a GI diet, chances are that you may have borderline diabetes and high blood sugars. This is a serious condition but it can be reversed if you watch what you are eating. You must take a look at a good glycemic index and memorize the types of foods that are high in this chart and avoid them. You should also memorize the foods that are low in the GI and eat them. This type of diet consists of foods that are low in the glycemic index.

It is not just carbohydrates that figure into the GI diet. You need to eat a well balanced diet if you are going to be successful at losing weight. Proteins and whole grains are also important. You should not be under the impression that you must avoid all carbohydrates, either. While some carbohydrates are high, this is not the case with all of them. And the vitamins and minerals that are absorbed into the system are something that should not be avoided by anyone. The important thing is to figure out which are the best carbs that are low in the index and will be beneficial to the GI diet.

Keep away from simple carbohydrates as they offer no nutritional value to your body but raise the blood glucose level and also turn to fat quickly. You can find foods and recipes for a GI diet by going online and learning more about these foods and what you should be eating to watch your blood glucose levels.

Reasons To Look At Foods With A Low Glycemic Index by Andrew Mason

We have enough evidence to tell us that if we are trying to look after our heart condition we should eat a lot of fruit and vegetables. These foods have the properties that we are looking for, if we are trying to control blood sugar levels. This type of carbohydrate will help us to steer clear of the peaks and valleys, which occur during internal processing and are typically associated with elevated insulin levels and the onset of diabetes. Should you aim for foods that are found at the lower end of the glycemic index, exclusively? Should you focus just on fruits and vegetables and avoid everything else? As always, sweeping generalizations are not a good idea and we need to look at each individual food, as some surprises are in store when you least expect.

Foods that are found toward the bottom end of the glycemic index, a scale which runs between zero and 100, are generally felt to be much better at controlling weight and regulating insulin. These foods are categorized according to the amount of time that it takes for your body to process them. However, we cannot classify foods of one category as being "favorable," while others are not. For example, watermelon, one of the most refreshing and theoretically "beneficial" foods that we enjoy during the summer months, has a relatively high glycemic index of 72.

We are all looking for the perfect diet and should take some time to study the way that the index is put together. While we are looking for the best foods, we will come across the potato, one of the common staples of our diet. Depending on how this is prepared, it can either fall within the "moderate" classification, or toward the high end of the scale. By baking a potato you will push it to the top of the index, but if you steam it, you will be in the middle.

Most of the green, leafy vegetables promoted by health experts around the world are to be found, with the majority of fruits, at the bottom of the index. We can certainly focus on eating these every day, but we don't necessarily want to avoid those at the top end of the index, either. There has to be a certain amount of variety in the diet, if we are to make it work.

The Surgeon General is quick to tell us that we should focus our daily diets on the consumption of breads and cereals. The glycemic index tells us to narrow this down, though. Avoid that refined wheat whenever you can, but focus on whole grains instead. These grains have a lot of essential fiber, which helps us to process everything, steadily.

A good diet would be composed of fruits and vegetables together with appropriately sized servings of lean protein. Protein is good as it can regulate the otherwise negative effects of some high glycemic index foods. Narrow this down even more by focusing on fish, which has a lot of those Omega-3 fatty acids and valuable nutrients.

Protein is beneficial, but must be regulated by itself. Beware of the fat content and ensure that you strike a good balance as you compose a nutritional and tasty diet. You don't need many of those potentially damaging simple carbs, after all.

Can The Glycemic Index Really Help You With Your Diabetes? by Andrew Mason

The war against diabetes is never-ending and the glycemic index is one of our most important tools in this battle. Developed so that we could give a rating system to a variety of different foods, the index is designed to rate carbohydrates. Type II diabetes has become an increasingly prevalent illness for a large number of people around the world and we need to be able to compose a plan to manage the condition. The index has been structured with this in mind.

In order to manage carbohydrates correctly as we tackle this difficult illness, we have to find a way to measure the glycemic response, to control insulin and to regulate the level of glucose in the blood. This is easier said than done, of course, but by following the readings of the glycemic index, the category of food, the amount of each portion and the way that it is prepared, you will be more likely to be successful.

As many as 16 million people have type II diabetes and we're seeing an increase in the number of people who are diagnosed with this problem each year. People who weigh too much, are obese or are otherwise health-compromised have a much greater chance of developing this illness, which in turn can lead to problems such as cancer or heart disease.

Science tells us that we should look out for a number of different symptoms, to warn us of the advance of diabetes. In particular, we should look for Metabolic X Syndrome by watching for high blood pressure, presence of blood fats, or triglycerides, low levels of HDL, resistance to insulin and weight problems.

We can measure food by using the glycemic index, by referring to particular guidelines. Each food is allocated a number between zero and 100. It is recommended that anyone wanting to avoid diabetes or to control its presence should eliminate any foods that have a rating of 70 or higher on the index and instead propose a daily diet of low and medium rated foods.

Those foods that are classified toward the top of the index include such items as white bread, while the "good guys" are the fruits and vegetables found toward the bottom. If you avoid foods with a high glycemic load, you can also avoid peaks and troughs in your blood glucose levels, a condition which is known to create excess insulin within the body. This behavior can lead to a lot of stress on the pancreas as it seeks to develop this amount of insulin and can lead directly to the onset of type II diabetes.

Remember that if we are to exercise true control over these conditions, we need to be able to assess the glycemic load as well as the index value of any carbohydrates. In order to do so, we need to review the way that we prepare the food as we calculate this load. It is essential to regulate the quantity of the carbs, but also to consider the quality of the food that we are preparing.

A low glycemic index is the most important consideration for those suffering from either type I or type II diabetes. If we focus here, we can help to control glucose levels in blood sugar on a daily basis. Remember that we should not "load" up our food portions and we should regulate our caloric intake, to manage our body weight and handle our diabetes effectively.

The Glycemic Index Diet - Foods To Avoid by Andrew Mason

One of these days somebody is going to invent the perfect diet, a plan that will enable every one of us who is plagued by this issue to overcome all our problems and live happily ever after. A pipe dream? Unfortunately, yes, as there is no such thing as a perfect diet, a solution that will work for each and every one of us. Remember that the diet is an individual undertaking and the ideal, healthy plan has to be based on a variety of different factors. Just think of our makeup, our genetic input, the lifestyle that we choose to lead, what we like and dislike and our general aversion to a plan and you can see how difficult it could be.

Many of us choose to go on a diet for a number of reasons. Often these are health related, but sometimes we come across a dietary plan that seems to address a number of very important health issues in one go. Such a diet bears extra attention and a plan based on the glycemic index is just such an option.

The glycemic index is a ranking factor, based upon the effect of a carbohydrate when we consume it. The process of digestion releases a certain amount of blood glucose into our system and the index measures a portion containing 50 g of carbohydrate to get relative values. All readings are compared against pure glucose, which is allocated a factor of 100 and each food is therefore given a number between zero and the top of the scale. Foods that are higher on the index will elevate your blood sugar levels much more than those at the bottom. This is known as the glycemic response and is also affected by the quantity of the food in the portion, whether it is processed or not and how it is prepared.

The glycemic index diet is particularly attractive, as it regulates the blood sugar levels of those who have been affected by diabetes. It's easy to understand why people are drawn to this style of dieting, as it has a clear ability to regulate weight control. If we opt to consume foods from the lower part of the index, blood glucose levels will be better regulated, the sugar levels will be more balanced over a longer period of time and this will help to avoid peaks and troughs, hunger pangs, cravings and other issues.

We find that diets based on the glycemic index contain many different fruits and vegetables, often presented in their natural state for their health benefits and nutrient loads. Always contain the portion size, however, and develop your plan based on the glycemic load, rather than simply the index. After all, a glycemic load takes into account the portion size of each serving as well.

It's important to avoid foods such as baked potatoes, white rice, heavy starches and others that will elevate the sugar levels too quickly, lead to the formation of fats, create difficulties with weight regulation and, of course, raise the possibility of diabetes. Balance a diet based on the low glycemic count by adding lean protein, the right amount of fat and of course remember to be active and to exercise. The bottom line is that it is the quality and not necessarily the quantity of the carbohydrate that we should focus on.

I've Heard Of The Glycemic Index... But What Is It? by Andrew Mason

Scientists have found that we process different foods in different ways. As we discovered more about these anomalies, the glycemic index was developed to help us identify and regulate the carbohydrates that we eat, appropriately. We can now see how each of these carbs is processed and we can determine what can happen if we eat the wrong types of food. We can also see what happens when we prepare our foods a certain way and serve them in oversized portions.

The index runs between zero and 100 and foods that are found at the bottom of this range are classified as better for us. These foods can be processed and digested more slowly. The foods at the top of the range put way too much stress and strain on our systems, most notably the pancreas. This organ will have to produce high levels insulin in order to break down the result of a higher volume of carbohydrates. This activity can lead to the development of diabetes and can make it very difficult for us to control our weight.

To develop the concept further, a glycemic response was calculated which helps to show us how each carbohydrate can affect our blood glucose level. We need to avoid insulin level spikes caused by those simple carbohydrates and focus on complex carbs. As the body finds it more of a process to break down these foods and distribute the goodness, our organs are not overly stressed.

The glycemic index is composed of three categories and classifies carbs according to whether they are high, moderate or low. Foods at the very top end of the scale, with an index of 100, are equivalent to pure glucose. Highly indexed foods will make us feel less satisfied, bring on those hunger pangs more quickly and make us rush for a sugary snack to satisfy ourselves.

We can break a typical diet down into fats, carbohydrates and proteins. Each is important, but they must always be balanced. The glycemic index deals with carbohydrate rankings, but we also have to be sure that we keep the right amount of fat and protein in the diet, as well. We should know that fat and protein can help to counterbalance some of the worst effects of those high GI carbohydrates. We should also focus on getting as much fiber as possible within our daily diets, as this by itself can help to slow down a body's processing time.

If you are one of the unfortunate individuals to have diabetes, you must avoid altogether the foods found at the higher-end of the glycemic index, but for the rest of us we might not have to relegate them completely to the past. We are certainly advised to focus on foods at the bottom of the scale however, and this is where we find vegetables and fruits galore. If you do eat foods at the top of the list, always consume them with beneficial proteins.

You will certainly be more successful with your weight control efforts if you focus on the findings of the glycemic index. Did you know that a typical person could experience cravings as often as 10 times per day?

What Is The Glycemic Index? by Andrew Mason

The glycemic index was developed to help us identify and regulate the role of carbohydrates, as they interact with our bodies. We are able to see how each individual food is processed and we can make assumptions about eating the wrong type of food, according to the way it is prepared and the size of each portion. The index classifies foods by rating them between zero and 100, with the lower the better. We need to be sure that our body can process and digest food more slowly, as if the opposite is true, we can put too much stress and strain on our systems. For example, the pancreas is forced to work overtime to produce blood glucose levels and insulin to be able to deal with a higher volume of carbohydrates that break down faster. This is how diabetes develops and it is also difficult for us to regulate our weight, this way.

The glycemic response refers to the speed at which particular carbohydrates affect our blood glucose levels. We have to avoid, at all costs, those spikes in our insulin levels caused by simple carbohydrates. Complex carbohydrates are much more difficult for our body to break down and the fact that this process takes time means that our organs do not become overly stressed.

We can split the glycemic index into three categories, ranking food according to whether it is low, moderate or high. At the top end of the scale, a ranking of 100 equates to pure glucose. If we eat far too many of these foods we will just feel less satisfied, tend to be hungry all the time, look for the "sugar rush" snacks and set ourselves up for problems.

A diet is broken down into proteins, fats and carbohydrates. We need each category, but it must be balanced. The glycemic index refers to carbohydrate rankings, but we cannot focus only on these alone as we need to have protein in the right quantity and a certain amount of the correct type of fat as well. Protein and fat will help to balance the worst characteristics of high GI carbohydrates. In addition, we should make sure that we have a sufficient amount of fiber within our carbs, as this slows down the body's processing time.

We don't have to avoid foods that are found toward the higher end of the glycemic index altogether, although if we have already developed diabetes we have to be even more careful, unfortunately. The index does advise us to base our main dietary intake on foods at the bottom end of the scale. It is here that we find those vegetables and fruits. Remember to balance food from the higher end of the list with beneficial proteins.

Paying attention to the glycemic index will help people avoid sugar cravings. You will be much more successful with weight control. Experts tell us that we could experience those cravings as often as 10 times per day. You have to be very stoic to resist!

Diabetes: Helping Yourself Naturally Using the Glycemic Index by Andrew Mason

Diabetes is one of our most devastating illnesses and we are waging a constant battle against its effects. In this battle, the glycemic index is an important tool. The index is based on a rating system allocated to a variety of different carbohydrates. Indeed, the index was developed with the plight of people who suffer from type II diabetes in mind. The plan enables those who suffer from this condition around the world to have a dietary option.

We need to manage the amount of carbohydrates that we eat, so that we measure our glycemic response in order to tackle this illness. We have to be able to control insulin and to regulate our blood glucose levels. This is a thorny problem, of course, but if we follow the readings of the glycemic index, the food category, the portion size and the way that we prepare our meals, we have a good chance of success.

16 million or so have type II diabetes around the world and we can see an increasing number of people who fall victim to this condition every year. It is more likely to affect those who weigh too much, are obese or have other health issues, each of whom have a much greater chance of developing the illness. It can in turn lead to heart disease, cancers or other issues, unfortunately.

We need to be on the lookout for a variety of symptoms to warn us of the approach of diabetes. Something known as the Metabolic X Syndrome centers around an elevated level of triglycerides or blood fat, high blood pressure, low levels of HDL, weight problems and resistance to insulin.

Calculate a glycemic index by referring to the guidelines. You will find that each food has a number between zero and 100 and anyone who wants to avoid diabetes or to control it should steer clear of any foods that have a rating of 70 or higher. It is recommended that the daily diet is composed of low and medium rated carbohydrates.

Generally, foods that are found toward the top of the index are simple carbs such as white bread, while your allies in this battle are the fruits and vegetables found toward the bottom. Foods that have a high glycemic load must be avoided, or you will get peaks and troughs in your blood glucose levels, which in turn will create excess insulin. The pancreas will be highly stressed as it tries to develop so much insulin and this is known to be a trigger factor for the onset of type II diabetes.

To exercise total control over all conditions, we need to calculate a glycemic load as well as a glycemic index for each and every carbohydrate. This involves an analysis of the way that we prepare our food and teaches us that we have to not only regulate our carbohydrate quantity, but look at the quality of the foods that we are preparing as well.

If you are suffering from type I or type II diabetes, a low GI is your major consideration. We can regulate glucose levels in blood sugar every day. Never be tempted to load up on food portions and be very careful about how you count your calories, so you can manage your body weight and regulate diabetes effectively.

The Big FAT Lie

The Big FAT Lie
 by: Ray Gebauer

Over two thirds of Americans are over weight, and half of them are considered obese. Most of the remaining third of Americans are concerned about becoming overweight! While we are obsessed with avoiding food that is high in fat, America has the dubious distinction of its population having the highest percentage of overweight people of any nation in the world! England is number two!
One of the most common and harmful misunderstandings is the misinformation (lie) that we are fat because we eat too much fat. Though eating excess fat can contribute, the primary culprit for excess body fat and many degenerative diseases such as heart disease, cancer and diabetes is NOT eating foods high in fat, but eating too much carbohydrates and sugar, and especially in combination with fat, such as French Fries and corn or potato chips. People on a high carbohydrate and low fat diet tend to be more unhealthy, carry more excess body fat and don't live as long.
Putting the Brakes to Your Metabolism!
What creates excess body fat, more than anything else, is a high RATIO of the carbohydrates to protein and fat, and especially certain types of carbohydrates that have a high conversion rate to fat. When the percentage of a meal (not just for the day) is higher in sugar or carbohydrates (a long chain of sugar molecules), much more of that food will be converted to fat instead of being burned as energy (calories). The effect of this is putting the brakes on your metabolism, which results in lower energy and greater storage of fat. Obviously, this is NOT what you want!
Plus this sets up a vicious cycle of over eating. Once the carbohydrates are converted to fat, you get a blood sugar drop, which makes you hungry for more carbohydrates. So you eat more to raise your blood sugar, and the whole vicious cycle repeats! Soon, you've gained weight, and feel even more like a failure.
According to the Glycemic Research Institute, many of the "fat-free" foods are much more fattening than they were before the fat was removed, because sugar has been added (and often disguised) to compensate for the low fat!
This is because carbohydrates and sugar, and especially certain carbohydrates, stimulate insulin production. Insulin directs your body to convert the food to fat and store it as fat instead of just burning it as energy. To measure this fat conversion and storage effect, foods are rated by what is called the glycemic index. The higher the index, the higher percentage of that food and the other foods eaten with it, will be converted to fat, regardless of the fat content of the food.
So for an example, eating high glycemic foods like baked potato, rice cakes, corn flakes or cooked oatmeal which are low in fat, is more fattening than eating a juicy beef steak or a bowl of ice cream!
High Fat Conversion Foods
These are some common foods with their glycemic index numbers, that are especially high on this index, and thus stimulate fat storage:
Common sugar (sucrose)—92
Macaroni and cheese—92
Potatoes (mashed—100; French fries—107; baked—121; potato chips—high)
Corn—78; pop corn—79; corn chips—105; corn flakes—119
Pizza—86
White rice—83; brown rice—79
White and wheat bread—101
Cold cereals (most). E.g. Life—94; Grapenuts—96; Cheerios—106; Total—109
Cooked cereals (e.g. Cream of Wheat—100, oatmeal—87 (steel cut is less)
Bananas—77
Most juices and all drink mixes and soft drinks (97)
Desserts (ice cream—87); donuts—108
Fat-free bottled "lite" dressings (due to added corn syrup and maltodextrins).
High fructose corn syrup—89
Maltodextrins—150 (added to many foods, but deceptively not counted as sugar!)
Did you notice that some of these foods are worse than pure sugar? It is wise to eat these foods sparingly. And when you do eat these foods, balance the glycemic index for the whole meal by eating low index foods with them.
Fat Burning Foods
Here are some of the foods that are rated as having a low glycemic index:
Fructose—32
Trutina Dulcem (a fruit sugar fifteen times sweeter than regular sugar)
"Super sugars" (glyconutrients)
Stevia—though not "approved" by the FDA as a sweetener, it is often used as such
High protein foods (e.g. fish, meat and eggs)
Most vegetables including sweet potatoes and yams
Beans—40
Salads—low
Avocado—low
Stone ground bread and sprouted grain—low
Barley—36
Rye—48
Most pastas—varies; spaghetti—59 (but very low nutritional value)
Berries—low
Cherries—32
Apples—54
Oranges—63
Peaches—60
Pears—53
Dairy products; whole milk—39 (there are other concerns mentioned previously)
Soy milk—43
Seeds and nuts—as low as 21 (peanuts)
Butter (in moderation—far superior to margarine)
Olive oil
Soy beans—25
Celery—very very low
There is one other huge advantage to using low glycemic foods besides weight control: longevity! According a study by T. Par entitled "Insulin Exposure and Aging Theory" in the Journal of Gerontology - 1997; 43:182-200, high insulin levels, which result from consuming high glycemic foods, promotes accelerated aging. Both calorie restriction and a low glycemic index diet appear to be important for longevity, BUT a diet of low glycemic foods is even more effective than calorie restriction for longevity.

About The Author

This article is an excerpt from the book entitled, "How to Cure and Prevent Any Disease," and is posted by Lori Wilton and Ray Gebauer. Lori and Ray are business partners. Ray has written numerous books, articles, and pamphlets on health concerns, personal development, and success. Lori Wilton is an independent wellness consultant who specializes in glyconutrient education and has overcome her own health challenges through the understanding and practice of good nutritional principles. She and her husband Bill are in church ministry in Oregon. Lori is a graduate of the University of Michigan.

To get your FREE report entitled, "The Ten Deadly Health Myths of the 21st Century" click here: www.living.well.myglycostore.com.

This article was posted on March 16, 2005

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A New Way Of Eating: The GI Diet Meal Plan by Andrew Mason

How many different dietary plans are there? There are so many around that it's no wonder that we are confused, as we try and fail to make a difference. Some of them tell us that we should eat only protein, while others tell us that this is completely the wrong approach and we need to stock up on carbohydrates. Wherever you look, it seems as if everybody has a different opinion. One of the better diets revolves around the concept of the glycemic index. We're told that foods toward the bottom of this index are more preferable and that we can avoid the worst effects associated with high blood sugar levels here.

Many different dietary plans have been developed around the glycemic index rankings. One of the better known versions is the South Beach diet. Not only will such a diet help us to control weight fluctuations, but it can help us to avoid diseases such as diabetes, or to control the symptoms if we already suffer.

Above all else, we must develop a dietary plan around the individual's needs. Each one of us has to go through this process to find out what is ultimately the best for us and we have to try and exclude a number of different diets as we do so. This is a bit of a process, for sure, and you might benefit from seeking out the advice of a registered dietitian.

The glycemic index-based diet is preferable as it helps us to regulate the effect that certain types of carbohydrates have on our bodies. Not all carbs are the same and some are digested more quickly than others. When they are digested quickly, high blood glucose levels can result - part of the glycemic response. When this happens, fat reserves are created, together with higher levels of insulin - not a good combination, and to be avoided if possible.

When we consider the glycemic response of the carbohydrate, we have to consider the origin of the food, whether it is processed and how we have prepared and cooked it. These are important considerations, as a particular food can have very different effects when it is cooked, as opposed to being raw.

Right at the bottom of the glycemic index are the best foods of all. It's here that we find the nutrition filled fruits, vegetables and beans that we must put at the core of our glycemic diet plan. As always, study the index carefully and don't assume anything. Certain foods are not as good as others and ripened bananas or cooked carrots can be found at the higher ends of the scale.

Your dietary plan should focus on complex carbohydrates and vegetables at the low end of the glycemic index, balanced against the right amount of lean protein. Chicken and fish are preferable sources of protein and fish in particular has a number of other health benefits due to its particular properties and Omega-3 fatty acids. Moderate your diet and by all means enjoy it, so sprinkle in some of those simple carbohydrates from time to time, as well.

Modern Diets Make Us Susceptible To Modern Nutritional Diseases by Andrew Mason

It seems as if we will never win the war against diabetes, yet we are coming up with a number of important tools as we move in that direction. The glycemic index is just one of these tools and it applies a weighting system to a variety of carbohydrates, so we can understand what each of these does to our body as it is digested. Type II diabetes is one of the worst diseases of the modern age and a lot of people suffer from this condition. The glycemic index has been designed to help people compose a dietary plan to help them manage.

Carbohydrates have to be managed carefully if we are to control diabetes. We have to regulate the glycemic response, keeping insulin in its place and leveling the amount of glucose in the bloodstream. This seems like a tall order, of course, but by paying attention to the glycemic index, the food category, the portion size and the way that we prepare our meals, we are more likely to be successful.

Did you know Diabetes affects over 150 million people around the globe? This number is expected to double by 2025 as more and more people fall foul to the illness each year. If you are obese or have some other serious health issues, you have a bigger chance of developing the problem and going on to suffer from even worse conditions, such as heart disease or cancer.

Scientists have done a lot of research into the onset of diabetes and tell us how we can look out for different symptoms to warn us of its approach. Metabolic X syndrome is something we should be watching for by checking blood pressure, blood fats or triglycerides, low HDL levels or resistance to insulin and weight issues.

The glycemic index allows us to measure food according to strict guidelines. Each carbohydrate is given a number between zero and 100, with the recommended range for those suffering from diabetes, or wishing to control its onset, being below 70. Indeed, any food higher than 70 should be avoided altogether, with a focus on low and medium rated options.

Toward the top of the index we can find foods such as white bread, the ultimate simple carbohydrate, while the good guys are the fruits and vegetables at the bottom of the list. By avoiding foods that have a high glycemic load you will eliminate those sharp spikes and troughs in your blood glucose levels. This activity is known to create excessive insulin and can lead to a lot of stress on organs such as the pancreas, as they work overtime. Here we see conditions likely to develop type II diabetes.

The glycemic load is just as important as the individual index value of a carbohydrate, if we are to exercise control over the disease. This requires us to look at the way we prepare our food and as such, tells us that the quantity of the carbohydrate in question is just as important as the quality.

Those suffering from either type I or type II diabetes should be most focused on the low glycemic index in order to control glucose levels in the blood sugar every day. It is so important to measure out those food portions carefully, as the caloric intake is regulated. This will help to manage body weight and handle diabetes as effectively as we can.

Seven Reasons to Take Acai

Seven Reasons to Take Acai
 by: Todd Levering
Acai (pronounced ah-sy-ee) is a berry grown mainly in South America that has a number of nutritional properties, and has even been known to prevent certain diseases. There are a number of reasons to take acai supplements or drink acai juice on a daily basis no matter what your health needs are; here are seven of the great qualities of acai juice that everyone should take advantage of.
Antioxidants
Antocianine, one of the main substances in the acai berry, is high in antioxidants like Vitamins C and E and helps the body fight of free radicals in the environment. Harmful substances in the air like smog, cigarette smoke, and even the damaging effects of the sun can be significantly reduced by drinking acai juice.
While there are a number of other fruit juices that fight off antioxidants, none of them come close to acai juice. Acai berries are up to six times more potent than noni juice or mangosteen, so a daily intake of acai could protect you from contracting colds or the flu, as well as give your skin a healthy glow.
Calcium
Acai has a significant amount of calcium, which can help prevent osteoporosis, especially in women. Calcium helps to strengthen the bones and prevent fractures, especially in the hip, spine, and wrist, and in addition with the right diet filled with other calcium-rich foods and Vitamin D, osteoporosis can also be effectively treated.
In addition to osteoporosis prevention, women with extreme menstrual pain can also benefit from acai juice. Calcium-rich foods tend to coat the lining of the stomach and uterus, and reduce the pain that comes from cramps and bloating.
Helping to develop healthy teeth and gums is also another characteristic of calcium. For a whiter smile and stronger teeth, as well as the prevention of gingivitis as well as other gum diseases, try adding a serving of acai juice or powder to your normal dental care routine.
Lower Cholesterol Levels
Acai berries can help to lower cholesterol levels due to their high fiber content. The high fiber in content can also help to prevent colon cancer, since the fiber in the acai berry helps to move substances through the digestive track and arteries. The berries contain Omega-3 fatty acids as well, another substance that lowers cholesterol. Omega-3 fatty acids can also improve the health of your skin because it improves circulation and increase the level of protein in the body.
Macro minerals
Macro minerals are necessary minerals that are found in both foods and supplements. Most people need high amounts of these minerals, so acai juice is one of the easiest ways to make sure that you get the necessary amount of macro minerals per day. Potassium, sulfur, magnesium and phosphorous are some of the main macro minerals that people don't get enough of. Sulfur can help to improve acne, magnesium can help women with menopausal complications, and potassium has been known to improve heart health.
Low glycemic index
Another benefit of acai is its low glycemic index. The glycemic index is the ranking of carbohydrates based on their effect on blood glucose or blood sugar levels. The quicker carbohydrates break down during digestion, the higher the glycemic index. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic index. Foods that are low in glycemic levels are slow to digest and be absorbed into the body's bloodstream and cause the body's blood sugar and insulin levels to rise slowly. Low glycemic Index diets have been shown to improve both glucose and lipid levels in diabetic individuals. They also have benefits for weight control because they help control appetite and delay hunger. Low glycemic levels can also help individuals who are trying to lose weight, since it keeps you fuller longer, and can even prolong physical strength and endurance.
Increased energy
Because of the acai berries ability to help fight off diseases and sicknesses due to its high level of antioxidants, a higher energy level can be attained by drinking acai juice every day. High antioxidant levels boost the immune system, and people have reported having boundless energy and endurance as a result of taking an acai supplement daily. This is also due to the high content of vitamins and minerals in acai, which can help to maintain a healthy diet by providing part of the daily allowance of certain vitamins. Acai juice constitutes a serving of fruit, so the more you consume, the more your body will be cleansed and able to run properly, and fatigue will be eliminated over time.
High celadrin levels
Even if you exercise regularly and eat well, you may still experience the effects of aging and constant physical activity. This can have an affect on your bones and organs over time, and acai berry can help to regulate your stress levels, and even to repair your body.
Celadrin, a natural anti-inflammatory compound of fatty acids that is derived from bovine tallow oil, has been known to promote healthy joint function by lubricating the membranes that cushions joints and bones. Glucosamine, a substance that works well with celadrin and is also found in acai, helps to build healthy cartilage in the body.
Once you decide to take acai on a regular basis, be sure to talk your doctor about your new diet choices to discuss ways to maximize the benefits of acai in your diet. Making certain improvements to your eating habits, exercising regularly, and taking certain prescribed medication as instructed can all help to make acai one of your best dietary choices.

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Does The Glycemic Index Have More Value Than A Pay Rise? by Andrew Mason

It was a sign of the times when a group of Americans recently indicated that they would rather find a solution to help them control their weight than take a pay raise or job promotion. This is just what a leading diet industry company found during a recent survey. It just goes to show how concerned we all are with our weight issues and further underlines that conventional diets are not able to satisfy our needs.

Scientists recently came up with a revolutionary approach to dieting and weight control. Known as the glycemic index, it has been touted as a solution not only to regulating weight, but also to help in the battle against diabetes. The glycemic index calculates the interaction of certain categories of food as they enter our body. We know that these foods cause a variation in blood sugar, as we have seen the evidence during periods of exertion. For example, when we work out we often become lethargic and eat a certain category of carbohydrate to raise our blood sugar, so that we can continue with the exercise.

Knowing that certain carbohydrates are a key factor in regulating blood sugar levels, we can come to the conclusion that certain types of carb should be avoided if we want to try and regulate our weight. When blood sugar levels rise up too quickly, insulin is produced in greater quantity, also spurring the creation of additional fat reserves. As the body is getting ready for the onslaught of this food and is trying to pave the way for additional exertion, we nevertheless run the risk of developing diabetes in the long run. Those fat reserves do not simply disappear, either, and we will have a great deal of difficulty regulating our weight as a consequence.

The scientists who developed the glycemic index understood how certain carbohydrates affect your body differently and they set out to test each carb to see where it stood on the scale. A group of individuals were fed a 50 g portion of each cab and the effect was rated according to its level of productivity. At the top end of the scale was pure glucose and everything else was lined up against it. Of course, most people don't eat pure glucose and some have determined that white bread would have been a better reference point, especially as it is a staple part of the diet for millions of people around the world.

If the glycemic index is to be effective, it has to be modified to take into account the way that we actually prepare and serve our food. We know how different portion sizes can affect the glycemic load and part of dietary preparation is ensuring that the portion sizes are never exceeded.

Today, the glycemic index diet is known as one of the most advanced of the modern era. If used correctly, it can be effectively used to determine the progress of diabetes and can also be a powerful aid in the ongoing battle against obesity.

Follow The GI Diet Without Calorie Counting by Andrew Mason

Do you think that it would be too much to expect somebody to come up with a "perfect" diet, something that could help each and every one of us that suffers through problems associated with weight loss? Would it be too much of a pipe dream to expect such a solution to come along? It seems that this is unfortunately just the way that it must be. After all, each one of us has a very different makeup and how could it be possible to come up with a commercially available diet across the board? A diet needs to be based on a variety of different factors and we need to look at our lifestyles, our genetic makeup, and our individual likes and dislikes too.

We base a decision to go on a diet for a number of different reasons. Most of the time these reasons are related to our health, but sometimes we come across a dietary plan that seems to cover a number of very important issues in one special system. The glycemic index diet is just such a plan.

What is the glycemic index? It's effectively a ranking factor categorizing each and every carbohydrate according to its effect on our body. When we digest foods, blood glucose is released into our system and scientists have calculated the effect that a 50 g portion of each different carbohydrate has, as it is processed. Pure glucose is allocated a factor of 100 and every other carbohydrate is placed between zero and this figure. We know that we need to steer clear of foods that are at the top of the index, as our blood sugar levels will be more adversely affected. This is known as the glycemic response and we need to factor into effect the portion size, whether the food is processed or not and how we actually prepare it for consumption.

The glycemic index diet is so important in society these days as it is known to help people who suffer from diabetes to regulate their blood sugar levels. Furthermore, it is also known to help people regulate their weight. Foods that are at the bottom of the index are great at regulating blood glucose levels, keeping our sugar levels in harmony and helping us to avoid those jittery peaks and troughs. No more cravings, hunger pangs and trips to the vending machine!

Most diets that are focused on the glycemic index are very rich in vegetables and fruits and emphasize the fact that we should eat these foods in as natural a state as possible to get the most nutrients and benefits. Count your portion size, though, as it is the glycemic load rather than simply the index that has the ultimate effect. The glycemic load is designed to help us identify how important a portion size is in the mix.

You will want to avoid foods such as white rice, baked potatoes and other heavy starches as these will push your sugar levels up too quickly. When this happens, fats are created and stored, which will certainly affect your weight regulation and you will have an elevated risk of developing diabetes. If you add lean protein with the correct amount of fat to a diet based on the low glycemic count you should be 'off to the races'. Always exercise and be active as well, though. The main thing to remember is that you have to focus on the quality of the carbohydrate and make sure that you regulate its quantity, on a daily basis.