30 Days to a Diabetes-Free Life

Despite what You’ve been Told – You CAN Reverse Diabetes Permanently – and You Don’t Need Insulin Shots

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Thursday, March 3, 2011

Fundamental Truths for Selecting Foods that Help with Healthy Weight Loss

By Georgianna Smith

Interestingly, health practitioners are finding that strategies for permanent weight loss are right in line with those used for reversing or preventing diabetes. A major factor they take into consideration is blood sugar (also known as blood glucose) levels. People that eat foods high in white sugar, fats and refined starches that don't get regular exercise are target for diabetes - and, will wonders never cease, weight gain. Hmmm.

Experts used to think that any foods that contained carbohydrates would likely raise blood glucose and should be avoided by individuals with diabetes - or anyone looking to lose weight. In the past few decades they've recognized that not all carbohydrates behave the same way, so they've developed a method to rate foods that contain carbohydrates depending on how quickly they increase your blood glucose levels. If you battle with diabetes, maybe you have heard of something referred to as glycemic index. A glycemic index measures how quickly different food items are absorbed into the circulatory system after digestion, and then analyzes that to how swiftly real glucose is absorbed. Glucose itself features a glycemic index of 1 hundred; comparable amounts of white bread and white sugars, for instance, are rated at about 70.

The faster meals are absorbed into the bloodstream, the more quickly your body indicates to you that it's ready for more fuel. If you eat foods having a high glycemic index, you'll feel hungry once more before you know it and will be back in the kitchen raiding the icebox. Therefore food items that have a high glycemic index will probably contribute to cravings and weight gain.

For the most part, foods that are unprocessed seem to have a glycemic index that is much lower than foods that are processed. Whole, unprocessed foods are high in fiber, and so therefore help satisfy your hunger and curb your appetite. Another interesting fact is that raw foods have an even lower glycemic index than even cooked foods. The reason has to do with the fact that it takes the body a longer time to break down the food.

Similarly, if the food was ground or blended, its glycemic index will be higher than if the same food is eaten whole. (In one instance of this, whole grain brown rice has a glycemic index that is lower than that of brown rice flour.) Fats in meals can also lower their glycemic index (and that's why selecting non-fat foods does not always lessen cravings for food). Even so because fats are high in calories, you still have to watch how much fat you consume during the day.

The glycemic index of a food is not the sole rating of a food's worth. Some foods might have a very high glycemic index (such as watermelon at Seventy two) but it takes consuming quite a bit of watermelon to have that result. Meat and eggs have zero glycemic rating because they don't contain carbs, however their deficiency of fiber can certainly still trigger cravings and other health issues.

If you take the time to compare different foods' glycemic index, it's plain to see that whole foods tend to be lower end of the list and processed foods appear on the high end of the list. You'll also want to be aware of other nutrients available in the food, such as minerals, fiber and vitamins. That way you can decide what foods to include in your diet plan. A good online resource for researching the glycemic index of food is www.glycemicindex.com

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