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More info on the Glycemic Index

Burn Fat Fast Article: More Info On The Glycemic Index

Definition of the glycemic index:
Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.

The glycemic index range:

Classification G.I. range Examples
Low G.I. 55 or less most fruit and vegetables (but not patato), bastami rice, oats …
Medium G.I. 56-69 sucrose, Mars bar
High G.I. 70 or more corn flake, baked potato, jasmine rice, white bread

A low G.I. food will release energy slowly and steadily and is generally appropriate for everyone. A high G.I. food will provide a rapid rise in blood levels and is suitable for energy ricovery.

Just take a look at this chart for comparaison between high and low G.I. food:

What are the beneficts of eating low G.I. food:
Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

Eating Low G.I. foods …
- Help people losing and controlling weight
- Decrease the insuline resistance (increase the body’s sensitivity to insulin)
- Reduce the risk of heart disease
- Improve diabetes control
- Reduce hunger
- Prolong physical endurance
- Help re-fuel carbohydrate after exercise

How to switch to low G.I food:
All reffined foods have an high glycemic index. For instance, all products made with white flour like white bread have a high glycemic index because the shells of the seeds is taken off. In this case, the digestion is quite quicker. The level of glucose in the blood increases quicker and the secretion of insulin is quite higher and the fat storage is therefore higher.

For instance, white bread: 70 full bran bread: 50 full barley bread: 40

The deal here is to switch high G.I. carbs with low G.I. carbs:
- For breakfast, use cereals based on oats, barley
- Eat bread with wholegrains, stone-ground flour
- Reduce the amount of potatoes
- Fruit and vegetable with a low G.I. index. You have to privilege salad, tomatoes, green vegetables and for fruits for instance appels, stauwberries and to avoid grapes
- use bastami rice
- Enjoy pasta made with brown flour
- Eat plenty of salads with vinaigrette dressing
N.B. Little trick to decrease the amount of oil in your vinaigrette dressing, you make 50 oil/50 water

P.S. next step is to deliver here a new message with a large list of foods with their own glycemic index (G.I.)

Other Articles On The Glycemic Index:

Burn Fat Fast



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