Over past decades there has been a great deal of research into glycaemic index, and it has been established that different carbohydrate foods have very different effects on blood sugar levels. This can be very useful for weight loss, managing diabetes, decreasing the risk heart disease and increasing athletic ability.
Only a few years ago scientists believed that complex carbohydrates such as rice and potatoes were slow digesting foods which only caused a small rise in blood sugar levels. Alternatively sugars caused rapid increases in blood sugar levels. G.I research has changed these beliefs and changed the way that nutritionists think about carbohydrates.
Research found has that many starchy foods such as bread and potatoes are digested and absorbed very quickly and that many sugary foods are not responsible for high sugar levels. The glyceamic index was developed to rank foods based on there effect on the bodies blood sugar levels. The carbohydrates that are digested very fast and release sugar quickly into the bloodstream have a high G.I and foods that digest slowly and release sugar gradually into the bloodstream have a low G.I rating. The carbohydrate that has the greatest effect on blood sugar levels is glucose which has a G.I of 100 and every other food is ranked below by the effect on blood glucose levels.
So how can you benefit from low G.I foods? The slow digestion and small rise and fall in blood sugar levels will reduce the amount of the hormone insulin released into your blood in turn make it easier to burn digested fat and less likely to store it. These foods are more satisfying and reduce your appetite due to the slow release of energy.
It is not hard to change your diet and eat low G.I foods. The most suitable and sensible way is to simple substitute high G.I foods with low G.I food. There are good alternatives to your high G.I foods on the market so smart shopping is the key to improving you diet.
HIGH G.I CHOICES
BREAD Regular, smooth textured who! lemeal o r white
RICE Most Australian grown long and short grain rices
POTATOES Most, including Coliban, Sebago and Desiree
CEREALS Most processed breakfast cereals
BISCUITS Most biscuits and crackers
TROPICAL FRUITS Mango, pineapple
LOW G.I ALTERNATIVE
Dense breads containing a lot of whole grains, sourdough and stone ground flower breads
Long gran Basmati, Doongara and imported Japonica rice
Sweet potato, yam, taro, pasta including noodles, legumes of all types and whole grains.
Rolled oats, semolina, muesli, certain processed cereals e.g. All Bran
Biscuits made with dried fruit, oats and wholegrain Temperate climate fruit such as apples, stone fruit and citrus The glycaemic index is not only beneficial to those trying to manage there weight or diabetes, it can be advantageous to the sports person too. It can be very important to athletes that participate in very strenuous form of exercise for longer than 90 minutes, during events like running or cycling.
BEFORE EXERCISING
Low GI foods are best before exercising ? these foods should be eaten roughly two hours before any endurance exercise. The slow rate of carbohydrate digestion in low G.I foods will guarantee slow and steady increase of glucose into the bloodstream during the exercise. The extra glucose is then available when needed towards the end of the exercise, when muscle carbohydrate stores are running low.
DURING EXERCISING
During long exercise many sports people supplement their carbohydrate by consuming sugars like those in sports drinks and bananas. These foods are high G.I and will provide a fast source of glucose needed for the exercising muscles. This extra carbohydrate consumption during the exercise extends endurance for a lot longer than otherwise possible. Sports drinks are ideal during the exercise because they replace water and electrolytes as well. Jelly beans are also a good option during any endurance exercise.
AFTER EXERCISING
It is imp! ortant t o replenish glucose stored in the muscle as soon as possible after exercise. High G.I foods are the best for this since they are digested and absorbed much faster.
If you want to keep up the pace or just want to shed a few extra kilograms, you will benefit from using the glycaemic index to select appropriate foods at appropriate times. The G.I can be the means to improved greater sports performance, fast recovery, and weight management.
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