healthbriefs
How the Glycemic Index
Glycemic Index
Food Classifi cations
Impacts your Health
High: Above 70 grams
by Rose Deats
Examples: baked potato, white
M
any of us have heard about the Glycemic Index (GI) but aren’t quite sure
bread, dates, parsnips
how knowing more about it will benefit our health. The glycemic index is Medium: 56-69 grams
a ranking system used to determine the rate which carbohydrates affect blood
Examples: rye-fl our bread, muesli,
glucose levels. The theory is that excessive glucose from the consumption of high
wild rice, raisins
glycemic carbohydrates is deposited in the liver as fats. The deposited fat is attrib-
uted to weight gain, poor body composition, high cholesterol levels, high glucose
Low: Under 55 grams
levels and overall poor health.
Examples: whole grain bread,
According to Glycemic
Index.com, “Foods with a high GI are those which yogurt, pears, asparagus
are rapidly digested and absorbed and result in marked fluctuations in blood sugar
levels. Low-GI foods, by virtue of their slow digestion and absorption, produce
Search the International GI database
gradual rises in blood sugar and insulin levels, and have proven benefits for
for a comprehensive list of thousands
health.” In essence, choosing low GI carbs that have minimal effect on our blood
of foods at
GlycemicIndex.com.
glucose levels, reduces the risk of diabetes and heart disease and can help main-
tain weight loss because they help control the appetite.
corporated these lifestyle changes have
The GI focuses on the quality of carbohydrates and not quantity. Combined
seen notable differences in their overall
with exercise and behavior modification, the GI is the most powerful way to per-
health. From a decreased hip-to-waist
suade the body to produce less insulin and thus reduce body fat. In other words,
ratio as well as reduced glucose, cho-
the lower the GI, the easier it is to lose weight. Some of the benefits of following a
lesterol and triglyceride levels, there are
low GI diet are:
countless benefits associated with these
• Balanced and sustainable eating • Increased energy changes.
• Positive impact to blood glucose levels • Weight management
• Increased metabolism • Improved body composition Rose Deats is a certified weight man-
• Increased lipids (HDL) agement coach and a medical labo-
However, the GI is not the only criterion used to effectively manage weight
ratorian. She offers 12-week coaching
and body fat composition. Other lifestyle aspects which are proven to minimize
sessions live and via teleconference.
body fat and maximize weight loss in individuals may include:
She can be contacted at the Health
Buzz at 323-9987.
• Implementing the proper dietary balance • Behavior modification
between carbohydrates, proteins and fats • Seeking guidance on exercise and
Sources:
• Coaching and mentoring sessions stress reduction
The Glycemic Index by David Men-
• Reading labels • Incorporating natural supplements,
dosa; Dare to Lose by Shari Lieberman
• Website support isotonic vitamins and minerals
and Nancy Bruning; Transitions Gly-
• Journaling
cemic Index Food Guide by Dr. Shari
A holistic approach, using several of the above mentioned tips, along with better Lieberman; SouthBeach-Diet-Plan.com;
knowledge of GI eating, can increase one’s well-being. Many people who have in-
GlycemicIndex.com
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