Low glycemic load diet plan
Video: Cancer Takes a Toll on a Small Town. Sticking to a low glycemic index diet may help prevent conditions like diabetes and heart disease. The next six months, the dieters followed their eating plans on their own. One study showed that people on a low-glycemic diet lost more fat than those on a high-glycemic diet with the same calories. And what works to control blood sugar, the theory goes, should help you drop extra weight. For example, parsnips have a higher glycemic index value (52) than vanilla cake (42). Cooking and shopping: You can shop and cook like you normally would, but you need to use ingredients that are low on the glycemic index. Conversely, high-glycemic foods, even healthy ones like carrots and potatoes, were a no-no. Improvements in HDL good cholesterol, total cholesterol, LDL bad cholesterol, and insulin levels were similar for the two groups as well. Colon Cancer on the Rise Among Young Adults. Diet books like South Beach and Atkins preached the wonders of eating foods low in glycemic load because, the theory went, low-glycemic foods kept your blood sugars down. The scientists also found no differences between the two diet groups in calorie intake, hunger, satiety, metabolic rates, and body fat loss. Like its better-known children, the glycemic index diet focuses on carbs. Low-GI foods (55 and under): oatmeal, peanuts, peas, carrots, kidney beans, hummus, skim milk, most fruits (except those listed above and watermelon). On the diet, you try to eat more foods in the low-GI category, and fewer in the high-GI group. You do need to be selective about your carbs, checking the glycemic index value of the foods you eat.
The first six months, the scientists provided the dieters with all their food. Limitations: The glycemic index diet can be confusing. The higher the index, they theorized, the higher the blood sugar. And eating some foods in combination -- like a high glycemic index carb with protein and fat, for example -- can affect how much your blood sugar rises. Blood sugar and triglycerides dropped significantly, and at virtually the same rate, in both the low- and high-glycemic dieters. The glycemic index, developed by University of Toronto scientists in the 1980s, is a tool that ranks individual foods by the effect they have on blood sugar levels. And some high glycemic index foods offer a lot of nutrition. Medium-GI foods (56-69): bananas, grapes, spaghetti, ice cream, raisins, corn on the cob. Foods on the glycemic index diet are scored on a scale of 0 to 100 based on how much they raise your blood sugar level. Asprin: The Wonder Drug in Your Medicine Cabinet. For losing weight and keeping it off, the scientists concluded that the focus should be on calories rather than glycemic load, and those calories should come from a diet full of healthful, fiber-rich, water-rich, high-satiety foods like fruits, vegetables, whole grains, and beans. The glycemic index was designed to help people with diabetes control their blood sugar levels. High-GI foods (70 or higher): white rice, white bread, pretzels, white bagels, white baked potatoes, crackers, sugar-sweetened beverages. Sleep Loss Tied to Changes in Gut Bacteria. Now, science is learning that the glycemic load was, well, a load of baloney. And interestingly, drops in blood sugar and triglyceride levels, the two areas that a low-glycemic diet has been promoted as being particularly beneficial for, did not differ between the two diets. Both diets were designed to cut calories by 30 percent, and both groups were encouraged to limit fat and eat a lot of fiber-rich, healthful foods like fruits and vegetables. Overall, the scientific evidence is mixed and unable to show consistent findings.
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Low glycemic load diet plan
