Glycemic Index, What Is It?

The glycemic index is a table of measurements which tells how quickly food will be converted by the body into blood sugar (blood glucose). If a food is low on the glycemic index, it will take a long time to convert to blood sugar. A food high on the glycemic index quickly becomes glucose.

The glycemic index uses pure glucose as the food against which all others are measured. Glucose is given a score of 100 on the glycemic index, so keep that in mind when you hear the value of other foods. Surprisingly, some foods, such as dried dates, score higher than pure glucose. (Dried dates rank 103.)

The glycemic index is important because foods which are slowly digested help you stay fuller longer and keep your blood sugar stable. If you eat something high on the glycemic index, such as instant mashed potatoes (86), you will experience a rapid spike in blood sugar followed by an equally rapid sharp decline. This blood sugar roller coaster can lead to chronic exhaustion and overeating. Erratic blood sugar levels can also stress the body and make it more susceptible to developing diabetes and other diseases.

For people with diabetes, the glycemic index is probably the single most important food measurement to take into consideration. Eating foods low on the glycemic index and stabilizing blood sugar naturally can help diabetics decrease or even eliminate the need for insulin shots. If you are worried about developing diabetes, learning the glycemic index can be one of the best preventive measures you can take. (Read the article, How Learning the Glycemic Index Saved My Life.)

For weight watchers, the glycemic index is also critical. This is because foods low on the glycemic index help you eat less overall. The slow digestion process keeps you from feeling hungry. Keeping your blood sugar stable will also help your body digest the food properly instead of immediately converting it into fat.

A lot has been written over the years about food and its effects on blood sugar. Unfortunately, much of the information has been inaccurately presented. As important as the glycemic index is for your health, it has been misconstrued, misrepresented and misunderstood, often by popular diet books. The glycemic index is not difficult to understand but nonetheless, misinformation about it is everywhere.

Many people have the mistaken idea that table sugar and blood sugar are equivalent and that foods with lots of table sugar are automatically high on the glycemic index. This is not true. Table sugar and blood sugar are entirely different on a molecular level. Table sugar is sucrose and blood sugar is glucose. On the glycemic index, glucose is rated at 100 and sucrose is rated at 65.

Ice cream is incredibly high in table sugar but only has a rating of about 50 (depending on the exact kind) on the glycemic index. Why is this? It’s because ice cream is also high in cream, milk and eggs. All of those ingredients are so low on the glycemic index that the addition of sugar is not enough to raise the overall glycemic index.

The fact that foods are rarely eaten alone is one of the things that makes the glycemic index confusing. If you eat a food high on the glycemic index along with foods that are low, (such as the sugar along with the cream and eggs in the ice cream) it is the average of all the foods eaten together that counts. So if you really want that piece of cake, have a glass of milk too and the glycemic index is greatly reduced.

Another fact you might find shocking is that many foods sold as “sugarless” actually contain sweeteners that are higher on the glycemic index than pure glucose! This makes these foods worse than worthless; it makes them dangerous. For example, a low fat, sugarless frozen tofu desert, promoted as a healthy alternative to ice cream, has a glycemic index rating of 115.

To really get an accurate idea of where a food ranks on the glycemic index, please check out the Glycemic Index List. This list was compiled by researchers who carefully monitored the blood sugar reactions of people given foods in isolation on an empty stomach. Their individual reactions (which will vary a bit) were then averaged together. This is the most accurate way to measure the glycemic index.

Tips For Eating Healthy

What is the key for healthy eating? There is no special secret, all you need to do is to follow the next recommendations:

We recommend eating 3 meals a day. The meals should be distributed as follows: breakfast, lunch and dinner. As to the amount of food eaten at each meal, try to eat plenty for breakfast and lunch (eat enough food to satisfy your appetite), and a moderate amount at dinner. We recommend taking mineral water without gas, or squeezed juices, fruit and yogurt smoothies. It is better not to drink liquids during meals. You should always remember to drink one hour before or after your meals. Do not eat (or do so moderately) meat, fish or chicken, fried, canned, artificial juices, mayonnaise, ketchup, salsa, mustard, chocolates, cakes, lumps or refined flour, sweets, burgers, pork sausages, or any sausage, snacks, alcoholic and soft drinks (even diet). We recommend eating foods that are rich with water, like fruits and vegetables. It is important not to eat at least 2 hours before bedtime.

Here is a list of all the recommended foods for every meal, try to memorize it:
Recommended foods for breakfast – We recommend eating rice pudding, porridge meal or cornstarch with milk, squeezed juices, fruit, nonfat yogurt, honey (from bees).

Recommended foods for lunch – We recommend eating vegetables, legumes, pasta, eggs, vegetable soups, cheese, milk, rice, rice pudding, porridge meal or cornstarch with milk, squeezed juices, fruit, nonfat yogurt, honey, brown bread (in moderation) .

Recommended Foods for dinner – We recommend eating vegetables, legumes, pasta, eggs, vegetable soups, cheese, milk, rice, rice pudding, porridge meal or cornstarch with milk, squeezed juices, fruit, nonfat yogurt, honey, whole wheat bread (very sparingly ).

We hope that we helped you to understand how to eat healthier. We recommend that you continue eating healthy for as long as you can. It has been proved that eating healthy is important if you want to stay in shape.

Things I Do to Keep My Dog Healthy

I love having a lively and healthy dog running around my house. His bright eyes and wagging tail bring joy to my heart. There are a few things you can do to ensure this.

I purchased health insurance for him since he was a puppy. If he gets sick or gets into a mishap, vet bills can rack up pretty fast. It does not pay for everything, but I do not want to be put into a position where I have to decide between his life and me going to the poor house.

An overweight dog is an unhappy one. I see too many fat dogs waddling around on my travels. They suffer similar health issues as we do, such as arthritis, heart disease and diabetes. You are the adult here. It is your responsibility at weight management, not your dogs.

I try to choose excellent quality food. It doesn’t have to cost you a fortune. I feel my investment up front saves me in vet bills. The main problem with commercial food is that they cook it. It kills most of the live enzymes and phytonutrients. I supplement with a green source powder that supplies the live things he needs. Missing Link is one supplement I use.

Most people chuckle when I tell them this, but this is one of the best things you can do for your dog. I brush his teeth almost every night. Believe it or not he comes into the bathroom on his own after I finish brushing. I found a toothpaste with vanilla flavor he just loves. I started out with a finger cot with flavor on it when he was a pup. He got used to it very quickly and now he uses a baby toothbrush.

There are the obvious things like exercise, plenty of water, etc. All of these things help to ensure a happy healthy favorite best friend.

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