Weight loss experts are suggesting the shift from regular diet to more carefully selected low-glycemic diets in order to achieve the desired weight loss. Therefore, it is now possible to lose weight quick by just bringing about minor alteration in the way you cook and in selecting what foods you eat. There are loads of people across the globe who have benefited out of using low glycemic index foods and have lost considerable amounts of weight and therefore, these foods have become extremely popular.
But what exactly is glycemic index?
The glycemic index (GI) is a way of ranking all carbohydrates on a scale of 0 to 100 based on the speed at which the glucose obtained from carbohydrate metabolism enters the bloodstream. While foods having a low glycemic index take more time to get digested and absorbed because they get metabolized gradually and release glucose into the blood stream in a more controlled manner, high glycemic foods get digested and absorbed very rapidly, thereby, shooting the post-prandial levels of glucose in the body as is measured within 2 hours of taking your meal. When you take low glycemic index foods, the blood sugar levels are more regulated and therefore, the need for insulin injections is eliminated.
Low glycemic foods have a glycemic index of 55 or less. These foods create a feeling of fullness in the stomach, suppress the hunger-sensation, regulate blood glucose levels in the body, in addition to reducing your body weight. Examples of foods having low glycemic index include apples and most other fruits, most vegetables like beans, tomatoes and cruciferous vegetables (except potatoes, watermelon), fat free dairy products like low-fat cheese, low-fat ice cream, low-fat plain (unsweetened) yogurt, low-sugar cereals, grainy breads, pasta, legumes, avocados, beef, chicken, eggs, milk, pumpernickel or rye bread, oats, cereals, basmati rice, noodles, nuts, fish, etc. Basically, the low glycemic index foods that you select, must be low-calorie, low-fat, medium-protein, medium-carbohydrate and high-fiber foods that are also rich in minerals and vitamins.
High glycemic foods have a glycemic index of 70 or above. Examples of foods having high glycemic index include ice cream, croissants, raisins, dried fruit, banana, carrots, watermelon, corn flakes, baked potato, white rice, white bead and whole meal bread.