Archive for the ‘Glycemic index news review’ Category
The Glycemic Index (GI) measures the effect of foods on your blood sugar levels. Eating foods with a high glycemic index value will raise the blood sugar level more dramatically than foods with a low glycemic index value.
Traditional thinking has told us that complex carbohydrates like rice and potatoes were absorbed slowly, and that simple and refined carbohydrates, like candies and jams resulted in a sharp rise in blood sugar. However recent research has indicated that this is not necessarily the case. There are more factors involved than just simple vs complex or refined vs natural.
The GI values are a measure of 1 to 100 where pure glucose has a value of 100. Many carbohydrate-rich foods have been tested and applied against the index. A value of 50 (for example) indicates that the food has an effect on blood sugar equal to half that of glucose.
Glycemic Index and Weight Loss
The GI has had a pronounced affect on the health community, with many Doctors now recommending the GI to patients with diabetes and/or obesity. A number of nutritionists are no longer educating people on complex vs simple carbs, but tend to favor the GI index.
Eating foods with a low GI value tend to provide a feeling of fullness for longer and therefore assist those trying to eat less or lose weight. Diabetics can now choose their foods in a more controlled manner.
The GI factor is not the key to all weight loss, but it is another excellent another tool. A diet rich in low GI foods is a good diet, provided that there is nutritional variety.
B.Sc.(Med.), B.Ed., M.A.(Edu.), M.Litt.(Edu.), Ph.D.(Edu.Psy.), PGDCA. Served as Science Master, Employment Department as Vocational Guidance Officer. Retired from Employment Department, Punjab India as Dy. Director (Off.) and Remained Incharge of Overseas Employment Cell of Punjab Govt. for 5 yeras. More than 60 articles published in Punjabi News Papers like Punjabi Tribune, Daily Ajit, Jagbani and Chardhikala. Serving now Arihant Computer Center
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What are the side effects of eating carbs or abstaining from eating carbs?
Well once again, as with protein, it depends on what you do on a daily basis.
Furthermore, ingestion of carbs should be focused more around the question: WHEN should I eat carbs during the day?
The most recent Dietary Guidelines for Americans, as stated by the Department of Health and Human Services, suggest that roughly 50% of your daily calories come from carbs.
Thus, a person who eats approximately 2,500 calories per day should take in about about 300 grams of carbs.
This number is not altogether bad for the average American, but we have to take into consideration the sources of those carbs.
These foods offer virtually no nutritional value, and they contain far too many calories.
Some of these foods also contain saturated and trans-fats that are bad for your heart, and sugary foods can lead to such maladies as type II diabetes and cardiovascular disease.
Specifically if you are already insulin resistant, you should avoid these bad carbs as they will just ruin your day by making you tired, slow, dumb, and hungry.
People that exercise with high intensity or with prolonged endurance, can benefit from a high carbohydrate intake before exercise.
It is feasible to consume a high carbohydrate meal before a marathon, or a moderately high carbohydrate meal before lifting weights or martial arts training.
It is not a good idea to consume too many carbs in one sitting, but 50 grams is not out of the question if you are preparing for a physically draining event.
During and after exercise is also a key time to consume carbs.
In fact this is the only time it is recommended to consume sugary carbs.
I tend to sip on Gatorade during a workout and my post-workout drink contains about 40 grams of carbs in the form of dextrose.
If allowed to choose, I would choose Biotest Surge as my post-workout drink of choice.
This is a product that is specially formulated to replenish lost glycogen stores and restart protein synthesis after a demanding workout.
There is no need to eat carbohydrates at night.
Some folks believe in consuming a high-carb meal the night before an event like a marathon, but I just don’t see it.
I would say eat that meal in the morning if the event is in the late morning or early afternoon.
The best time for a high carbohydrate meal is in the morning, when your body is prepared to uptake glycogen for energy for the day.
Lunch should be a moderate carb meal as you don’t want to get that ‘bonk’ feeling in the middle of the afternoon.
Also consider that if you don’t plan to exercise during the day then there is really no need to gulp down many carbs at any point in the day.
If you are on a fat loss diet, then there is definitely no need to eat more than 100 grams of carbs in any one day.
I don’t necessarily support Atkins, but there are valid points to that diet.
For lunch I will try to avoid most carbs, opting for whole grain bread or a salad if necessary.
My pre-workout drink is typically 1/2 a serving of Biotest Surge, I sip on Gatorade during the workout, then finish off with 1 serving of Biotest Surge after the workout.
On non-workout days, I skip all of that and choose a protein bar, cheese, or a meat snack instead.
Soup, meat and vegetables, and salad are all great choices for low carb dinners.
Appropriate snacks are meats, cheeses, protein bars or shakes, veggies, and other super-low carb foods.
Someone on a strict diet might limit themselves to 50 grams of carbohydrates a day regardless of sex or weight.