What Is Glycemic Index and How It Helps You Shed Extra Pounds

Experts at Harvard University recommend a highly effective way to lose weight, just in time for swimsuit season.

It's called Glycemic Index, or GI. According to the December issue of Harvard Health Review, a Glycemic Index chart ranks foods on a 0 to 100 scale. 1 to 55 are low risk foods, 55 to 69 are the medium range and 70 to 100 is high. And just what do these rankings mean?

Foods which rank low-glycemic on the chart can slow down the pace in which sugars enter your bloodstream, keeping your body from experiencing a glucose spike. Eating high-glycemic foods cause your body to spike, and at first feel energetic as insulin rushes in to metabolize that sugar. But eventually you feel exhausted, shaky and depleted. You begin to crave another high glycemic snack to keep you going. This pattern can cause weight gain, along with diabetes and heart problems. The GI ranking of foods is based on how fast or slow your body is at breaking down glucose within the food.

Concentrated and processed foods are high in glycemic by nature, as they contain hoards of sugar and chemicals. Processed cereals, instant rices and fruit juice from concentrate are just some of the foods that are automatically ranked high-GI. Fresh fruits, steal-cut oats and brown rice are great swaps for these danger zone foods. Tofu, lentils, fish, sweet potatoes, broccoli and nuts and seeds are some other healthy low-GI options for making delicious meals.

Using the Glycemic Index chart, you can effectively see which foods are a danger, and which are okay for your body to consume. The chart will help keep your eating habits in check and is a useful tool to have handy. It's as easy as downloading a GI app.

Eating low-GI can reduce your risk of developing type 1 and type 2 diabetes, prevent heart disease by reducing blood cholesterol and help you lose and keep weight off.

Try incorporating more low-GI foods into your diet and show us the results!




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