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Monday, December 19, 2011

All About The Glycemic Index Chart

By Cassandra Krause

At the first glance on the Glycemic Index Chart you will find it very difficult and difficult to include in your meal. After a time of learning and comprehending the chart, you will be able to see the real good thing about it. Those best things are keeping your blood sugar in a normal level and also keeping you strong and healthy.

There is a list of foods here in the Glycemic Index Chart that has numbers that range from 1 to 100. This chart has 3 categories which are low, medium and high in which foods with 55 and below numbers are low, those with 55 and above is medium and high is foods with 70 and above numbers.

Those foods which belong to the high category are the ones that are readily assimilated into the blood and there would be an increase sugar level in your blood. Because of that, your body will tend to assimilate all the remaining glucose and then you will feel immediate hunger for more High GI value foods again and again.

On the other hand, foods that have low GI value are slowly digested and absorbed in your bloodstream and there would be no sudden rise on your blood sugar level and thus preventing you to get hungry easily. While foods in the medium category, are to be taken in moderate amount.

The first ones who use the Glycemic Index Chart are the diabetic patients because of their uncontrollable blood sugar level and this chart could help them on their condition. This could also make all people to be fit and healthy.

Protein rich foods could make high and medium category foods become lower. Proteins slow down the process of digestion and this will delay the absorption of glucose and sugar in the bloodstream.

Understanding the concept of Glycemic Index Chart will take some time. You have to put some time and effort in understanding it and putting it on your daily meals. When you do this, you will be able to see and feel an improvement on your health.

Here are some foods that are categorized as high in the Glycemic Index Chart. Bakery products include waffles and doughnuts because they have 76 GI and for beverage, you have to avoid colas and beers. For biscuits, wafer and rice cakes are included because they both have 77 GI. There are also breads that have high GI values and those are white bread that has 71, white roll has 73 and baguette has 95.

Many cereals have high GI values like golden grahams, puffed wheat, weetabix, rice krispies and cornflakes, while for cereal grain, included here is the millet which has 71 value. Watermelon has GI value of 72 and brown rice pasta has 92. There are also snacks that have high GI values and those are corn chips, jelly beans, pretzels and dates.

For foods that are categorized as medium in the Glycemic Index Chart could be consume in moderate amount only, so you are still in control of your blood sugar. You may also combine it with foods that are in low glycemic index for it to be absorbed much slower. Included here are delicious and mouth-watering Danish pastry, unsweetened muffin, cake tart, angel cake and croissant. Breads like pita, hamburger bun and whole meal bread have medium GI value.

Cereals like oat bran, muesli, mini and shredded wheat are also included. Brown rice, wild rice and white rice are included in the medium category. Fruits such as mangoes, apricot, raisins and pineapple and other sweets like popcorn, mars bar and table sugar (sucrose) are also belong in the medium range.

The most important category which is the low GI values should be included in your everyday meal and diet. Pound cake has 54 GI values, so there is still cake that you will enjoy without any worries.

If you want some beverage instead of water, you may choose from soya milk, apple, carrot, pineapple, grapefruit and orange juice. These fruit juices are very healthy because they contain a lot of vitamins and fibers that your body needs.

Also included in this category are multi grain bread, whole grain, bran and non-instant porridge. Dairy products that have low GI value are low fat yoghurt, chocolate milk, whole milk, skimmed and semi-skimmed milk.

Very healthy fruits and vegetables are cherries, grapefruit, apple, oranges, banana, kiwi, celery, cucumber, eggplant and a whole lot more. There were snacks that have high value when they were combined with low value will also lower their value and example of those are snickers, peanuts, jams and marmalade.

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