Glycemic Index

Question: Glycemic index??? Can someone fill me in on what the Glycemic index is??? and How do I use that to help me loose weight?

Answer: The Glycemic Index (GI) is a number system assigned to foods that are primarily made up of carbohydrates. Don't understand all the science behind it, but the number indicates how much insulin your body will produce when you eat these foods. High insulin levels are an enemy to weight loss and can cause hypoglycemia and Type II adult-onset diabetes, therefore the lower the GI number of a certain food, the better it is for you. Here are some tips using the GI to help you lose weight: (1) Whole grain breads/cereals/pasta are lower on the GI than those made with processed white flour, so go whole grain as much as possible. (2) Sweet potatoes, also known as yams, are lower on the GI than white potatoes, and they taste pretty darned good with a pat of butter and a little salt. Worth trying. If you don't like them, just cut back on regular potatoes. (3) Brown rice is lower on the GI than white rice. Do you see a pattern here? Success Brown Rice is the best tasting and easiest to make that I have found. (4) Fruit juice, even if it's 100% juice, is higher on the GI than the fruit itself, so eat your fruits and vegetables as much as possible. If you must drink juice, make sure it's 100% juice (from concentrate is OK too as long as it doesn't have any added sugar or high fructose corn syrup) (5) Dried fruit, like dried plums (prunes), apricots, figs, dates, etc., are a double-edged sword. They're great for you because they're high in antioxidants and fiber, but they're higher on the GI than their "un-dried" counterparts. Go ahead and eat them for the health benefits, but don't go overboard. (6) Snacks like chips and pretzels are VERY high GI foods. Replace them with any kind of nuts. Much lower on the GI. Besides, nuts are one of the best things on the planet for you. Yes, they're high in fat, but it's almost all monounsaturated. That type of fat is a "good" fat because your body needs it to metabolize certain vitamins, and it also helps raise your "good" cholesterol while lowering your "bad" cholesterol. Does this help?

Question: How many Glycemic Index "points" should you consume in a day in order to lose weight? I've heard of the Glycemic Index diet, that the lower the GI the food has, the quicker you lose weight and the easier it is to stay healthy. What is the appropriate amount of GI to consume in a day? Does it count like calories? If you want to lose weight, how many "points" should you consume in a day?

Answer: You're misinterpreting a bit. GI is a measure of how a food impacts your blood sugar level. Of critical importance for diabetics. For the rest of us, a high GI number means a quick insulin reaction. Insulin mediates the conversion of blood sugar to stored fat. So if you eat the same number of calories, high GI foods will be converted to fat faster than low GI foods. Losing weight is not a matter of how many GI points, its about calories consumed vs. calories burned, but sticking to the lower GI foods as a general rule makes weight management easier. There ARE occasions where high GI foods are usefull however. In the middle of a marathon, runners need high GI foods and sugars to fuel their muscles quickly and efficiently after they've depleted a significant portion of the glycogen in their muscles and liver.

Question: What is the difference between low glycemic index and low glycemic load? oh and is it the same as following a diabetic diet? im confused cause the glycemic load diet seems more strict about whole wheat bread than the glycemic index. And wouldnt a diabetic diet be the same since it keeps your blood sugar stable no? Which one of the three is better? Is it bad not to eat bread?

Answer: actually, have u tried to type : "glycemic index" into any search engine? you would get a definition immediately same with load.

Question: What does a glycemic index rating of zero mean? I have found some foods such as celery, cabbage and broccoli to have a glycemic index number of zero? What does that say about the food. I know that glycemic has to do with carbs and those veggies have carbs sooo....

Answer: won't spike your blood sugar. good for diabetics mine? http://answers.yahoo.com/question/index;_ylt=AoHYgh4AIrtsijTWFiQCtCDsy6IX;_ylv=3?qid=20090822085205AA3MiUQ

Question: How do you calculate the glycemic index of a food? I know there are websites where you can look up the glycemic index of various foods. I want to know how they come up with that number.

Answer: This website explains how the glycemic index and glycemic load of foods are derived: http://www.tshc.fsu.edu/he/nutrition/Nutrition_Specialneeds/glycemic_index.htm The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better: *1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities. Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight: Adults: http://www.halls.md/ideal-weight/body.htm Teens/Children: http://www.kidshealth.org/kid/exercise/weight/bmi.html It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound. Here are two articles on how to break through a weight loss plateau: http://www.webmd.com/content/article/86/99147.htm http://www.webmd.com/content/pages/18/102117.htm *2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement. Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs: http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html The following are food pyramids and several articles on what you should eat everyday: Food Pyramids: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d http://www.mypyramid.gov/ Antioxidant Superstars - Vegetables and Beans: http://www.webmd.com/content/article/104/107638.html Antioxidant Loaded Fruits: http://www.webmd.com/content/article/104/107640.html Good Carbs Mean Better Weight: http://www.webmd.com/content/article/100/105783.htm The Benefits of Protein: http://www.webmd.com/content/article/85/98824.htm Some Fats Are Good For You: http://www.webmd.com/content/article/49/40075.htm Antioxidants in Green and Black Tea: http://www.webmd.com/content/article/104/107641.html What You Should Eat Daily: http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_201.jhtml Best Foods to Fight off Disease and Keep You Healthy: http://www.oprah.com/health/yourbody/slide/slide_yourbody_healthfood_101.jhtml *3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly. The following is a website and numerous articles on cardiovascular, core, and strength training: Exercise Prescription on the Net http://www.exrx.net/ Starting an Exercise Program: http://www.primusweb.com/fitnesspartner/library/activity/startexercise.htm Strength Training Basics: http://www.primusweb.com/fitnesspartner/library/activity/trainbasics.htm Cardiovascular Machine Workouts: http://www.primusweb.com/fitnesspartner/library/activity/cardiowork.htm Balance Your Way to a Stronger Body: http://www.webmd.com/content/article/64/72314.htm Understanding Your Training Heart Rate: http://www.primusweb.com/fitnesspartner/library/activity/thr.htm Exercise Errors: http://www.primusweb.com/fitnesspartner/library/activity/errors.htm Getting a Flat Stomach: http://www.webmd.com/content/article/71/81365.htm Weight Lifting - Does Order Matter: http://www.webmd.com/content/article/80/96440.htm Encouraging Exercise in Your Kids: http://www.webmd.com/content/article/95/103524.htm Strength Training Safe and Effective for Kids: http://www.webmd.com/content/article/32/1728_81005.htm *4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety. *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck! *Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

Question: How can I find a low glycemic index bread? I am pre-diabetic, so I am limiting my intake of foods with a high glycemic index (gi) value such as candy, cookies, cake, white bread, white rice, etc. I want to switch to a whole grain bread with a low gi value. Is there any way to tell, by looking at a bread's nutrition label, what its gi value is?

Answer: Yes and if it doesn't have one, usually the salesclerk could help you out with that. Although it would be best to go to a specialty store than your regular supermarket. You can search online for stores in your area. For other help, see source box below.

Question: Does anyone have a good source of glycemic index and load values? I am looking for a complete list of glycemic index and load values. I keep finding the same list online which does not include some of the common foods, like eggs and celery (maybe they aren't included because they are low). Can anyone recommend a website?

Answer: not sure what ur askn but if your lookn for carb source get PrimaForce CarbSlam it waxy maize starch

Question: Where can I find a food database with glycemic index and potassium? I need to find foods that are high in potassium but low on the glycemic index scale. I have been searching and haven't come up with a database that allows this search. Any suggestions?

Answer: Just type in GI index.. you will get various sites that will help you obtain any GI information>..

Question: What is the glycemic index of olives (not olive oil) ? I understand that olive oil has a relatively low glycemic index but have not been able to find information on olives themselves. Any info on this ?

Answer: Glycemic index has been superseded by 'Glycemic Load' - a much more accurate indication of the body's reaction to the food. Olives, in brine, have both a very low glycemic index & glycemic load. 50 grams olives have a glycemic load value of 1. To lose weight and feel great, eat no more than 40 units a day

Question: Does anyone have any good Kosher recipes that are low on the Glycemic Index ? I'm looking for kosher food recipes for main meals and desserts that are low on the glycemic index. That means that they are made of slow burning carbs.

Answer: There are some really great kosher recipes on http://www.cdkitchen.com that you should check out. Enjoy!

Question: how do you calculate the glycemic index of a particular food? Starting to work with the Glycemic Index diet due to the fact I have PCOS (polycystic ovarian syndrome) and it's more difficult for me to lose weight.

Answer: Here are some general rules of thumb for eating lower glycemic foods: - always choose whole wheat or whole grain varieties. That includes breads, cereals, pastas, tortillas. - avoid "white" carbs: white bread, tortillas, white rice, white flour, sugar - avoid juices and sodas, they are high off the scale - fruits with fiber are better. some dried fruits like raisins are high on the GI index because the sugar is concentrated (or they add sugar, like cranberries) The other thing to know about the glycemic index is that it tests food individually, but you can reduce the overall glycemic LOAD of your meal by combining carbs with protein and/or fat. Since you're aiming for weight loss, lean protein works fine. Any time you include protein with your meal you will slow down how quickly the entire meal breaks down and this will keep you from getting hungry, and will also keep your blood sugars more stable. In other words, it's much worse to have crackers by themselves than to have them with some cheese or turkey, even though you would eat more calories that way. In fact, if you want to keep lower on the glycemic index never eat a carb by itself. If you have an apple, have some cheese or turkey with it. Good luck - eating low-glycemic meals really works for weight loss! I lost over 100 pounds that way myself.

Question: What is the calorie count/ glycemic index of inositol? I'm taking inositol in high doses for anxiety, and I'm trying to find out 1) how many calories per gram in inositol and 2) the glycemic index of inositol. I've searched all over the internet for this information without luck, so I'm hoping someone else will know the answer to one or both of these questions. Thanks in advance!

Answer: INOSITOL metabolizes fats and cholesterol and aids in transporting fat in the blood system. Thus INOSITOL is an aid in the redistribution of body fat and can help to lower cholesterol levels. It is a member of the B-Complex group and is a lipotropic agent. (http://www.peaknutrition.com/lifatbuabprd.html) I looked at several companies' ingredients list and found NO caloric value listed, so I would assume there is less than 1 calorie in a serving (730mg, or 1/4 teaspoon). See NOW Foods brand: http://www.nowfoods.com/index.php?action=itemdetail&item_id=73818 Anyway, if it is not enough they have to list it, it's certainly not enough to be concerned about.

Question: What is the glycemic index of hot cheetos? If someone can please tell me the glycemic index of hot cheetos?

Answer: Check this link http://www.cheetos.com/retro/images/nutrition/cheetos-limon.gif and also visit http://www.helpondiabetes.com

Question: Do you know any good sites to learn abut Glycemic Index? Hi I want to learn about the Glycemic Index. There is alot of info out there, I just want to know if you guys have an good sites you recommend that is easy to understand?

Answer: i saw these websites http://www.glycemicindex.com/ @en.wikipedia.org/wiki @/Glycemic_index http://www.nutritiondata.com/topics/glycemic-index @publix.com/wellness/notes/ @Display.do?id= @Diet&childId=Glycemic_Index basicly the glycemic index means the rate the carbohydrates release energy

Question: What exactly is the the secret of NutriSystem and the glycemic index? Lots of people are losing weight using Nutri System, but I do not want to have to eat a certain food every day of my life. I still want to be able to cook and eat out - healthy foods of course. Anyway, I was wondering what the secret of the glycemic index was?

Answer: Its really simple, the GI is a rating scale on how quickly foods you eat are basically broken down and absorbed into your body. Basically foods that are high on the GI are absorbed slowley and the lower the GI the quicker it is absorbed. This is how it works-When you eat foods that are high on the GI it takes longer to break them down therefore you feel full for a longer amount of time. This curbs the cravings for snacking between meals. As a person that has lost 80 pounds and kept it off for 3 yrs. I can tell you the secret is in the quality of the foods you eat and the portioning. good luck to you ;)

Question: Is the glycemic index of gluten free pasta the same as that of regular 'durum wheat' pasta ? I have some gluten free pasta made from thaibonnet rice flour (80%) and corn flour (20%). I can't seem to find it on any glycemic load or glycemic index lists.

Answer: Food:Gluten-free Pasta Glycemic Index: 54 Glycemic Index Rating: Low Linguine, durham 50