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Glycemic Index And Weight Loss
What is glycemic Index ?
The glycemic index, (GI) indicates of how quickly blood sugar levels (i.e., levels of glucose in the blood) rise after eating a particular type of food. The effects of different foods are different. The types of foods with glycemic index can not only help you prevent diabetes, especially type 2, Improve cholesterol levels and blood pressure levels, prevent insulin resistance and PCOS :). And probably helps in weight loss as well :). Because insulin resistance and weight loss share a strong bond. Using the glycemic index to lose weight means doing more than just counting calories. It encourages you to look at the way foods are digested and metabolized in your body and what impact that has on your body weight and how full you feel after eating (no more hunger pangs).
There are some kinds of food especially carbohydrates that can cause a raise in our blood glucose levels. Which not only causes weight gain, but weight gain especially in the belly area. So if you are thin overall but carry a lot of fat in the stomach and belly are then you might be insulin resistant and prone to diabetes type 2. And that is not a good thing. Fat on thighs, hips, arms is probably good than fat on stomach. Because that can lead to serious hormonal imbalances and diseases.
- Low GI: 1-55
- Mid GI: 56-69
- High GI: 70-100
Foods with low GI include all those foods with an index of 55 and below and include certain grains like, oatmeal, Barley, quinoa( the super food), Brown rice( I wonder why it is always preferred over white rice), Bulgur, Buckwheat. Surprisingly, wheat is considered a high glycemic food and is a staple in our livesL, Dairy products; certain fruits including apples, oranges, peaches, and pear are all low GI. Most of the other fruits are high in sugar; all the beans and lentils, all vegetables except starchy vegetables are also low GI. These foods are high in fiber and cause a slow, steady digestion, leading to a longer period of satiety.
So try to avoid as many as high GI foods as possible and replace them with high fiber and Low GI foods. Fiber especially is very important.
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so what are the high GI foods? so that its easy to avoid
All those foods that are high in carbs and sugar like aerated drinks, processed foods, cakes, cookies, etc and all the foods made with white flour
Since you mentioned wheat is also high GI, that means our regular rotis and phulkas are also high GI. Just as our regular white rice (non basmati) is also high in GI. Both these can’t be avoided in our meals. Best is to combine these in combination with low GI foods. My dad has type 2 diabetes since many years now, he has both in moderation and his sugar levels are very much in control.
I have a question. What exactly falls under the category of lentils? I see you have mentioned chana dal separately. But what about tur, urad and moong? Can they be categorized under lentils?
hey Preeti -lentils consist of Moong Dal, Tur Dal, Masoor Dal, Arhad Dal, also Kaala Chana and etc. majority of them are low gi food stuffs so no problems they are quite healthy