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Glycemic Index, GI - detailed information

 

Glycemic Index, GI

What is the Glycemic Index? What is the Glycemic Index?         

The glycemic index (GI) is a list of food containing carbohydrates. Those containing few unhealthy carbs, are low on the scale and those containing a lot of unhealthy carbs are high on the scale.  If you eat a diet high in high GI carbs, then your blood sugar levels won’t remain stable, as these are digested quickly. This leads to a quick increase in blood sugar levels. On the other hand, if you eat foods low on the Glycaemic Index, then these are digested slowly during a longer period of time, and so blood sugar levels remain stable longer. Plus, you also feel fuller longer, you don’t get hunger pangs, and so this also supports weight loss.

Foods high on the glycaemic index are digested quickly and the blood sugar levels as are raised. This is neither helpful to your general well being nor weight loss. You should avoid or eat very few of these, especially when you are trying to lose weight.

Foods with a moderate glycaemic index are digested at a moderate rate.

Foods low on the glycaemic index are digested slowly and blood sugar levels remain stable longer. Combined with in moderation low GI foods, can also support weight loss. These are healthy and support weight loss, are excellent for diabetics and sportsmen



Examples of High GI Foods



sugar

syrups, such as rice syrup

cooked carrots

bananas

white rice

white bread

potatoes (depending on how they’re cooked)

pumpkin

most cereals

swede



Examples of Medium GI Foods



Couscous

Rye bread

Melon

Pineapple

Honey

Sultanas

Basmati rice

Pita bread

Crumpets

Shredded wheat

Buckwheat

Brown rice

Peas

Beetroot

Mangoes



Examples of Food with a Low Glycaemic Index


apple juice

kiwi

barley

Porridge (made with skimmed milk or water)

bread

Peas

bran

wholemeal pasta


skimmed milk and low fat or diet yogurt


low fat cheese


berries


apples


pears


peaches


corn


beans


lentils


chickpeas


If you look at any glycaemic index table you’ll see that foods are rated on a scale of 1 to 100. These are approximate guidelines as many other scientific factors have to be taken into account when deciding where foods belong on the glycaemic index. 

Low GI: 0 to 55

Medium GI: 56 to 70

High GI: 71 to 100


Of course, you can combine low, high and moderate GI carbs, so that you don’t eat more than you should.

Sample Low GI 7 Day Menu


DAY 1

Breakfast: porridge made with water, blueberries, seeds

Lunch: tofu and green salad

Dinner: Baked salmon steak and low GI vegetables


DAY 2

Breakfast: boiled egg with mushrooms on rye bread

Lunch: Mixed bean and green salad

Dinner: Lean chicken cooked in balsamic vinegar with low GI vegetables and buckwheat


DAY 3

Breakfast: low fat yogurt and an apple juice

Lunch: Grilled turkey salad

Dinner: Baked cod and steamed low GI vegetables


DAY 4

Breakfast: Toast with jam and an orange juice

Lunch: Chickpea and barley salad

Dinner: Baked lean turkey with steamed broccoli and kale


DAY 5

Breakfast: Ham omelette & an apple

Lunch: Low fat cheese toastie and a green salad

Dinner: Chicken and vegetable stir fry


DAY 6

Breakfast: Fresh mixed berry salad and low fat yogurt

Lunch: wholemeal pasta and ratatouille

Dinner: Seafood and green salad


DAY 7

Breakfast: sultan bran and skimmed milk

Lunch: Pilchards on toast with a side salad

Dinner: Grilled turkey with broccoli and pumpkin



If you’d like to lose weight then look no further. At AIQUM the nutrition and exercise plans are based on scientific research so that you can lose weight and keep it off, while staying healthy.  Forget other diets, AIQUM Germany has already been tested and highly recommended by the German Consumer Association, the Organic Consumer Test, as well as German magazines like Fit For Fun, Shape, Menshealth and Tomorrow, amongst others.



Take a look at the before and after photos of some of our members and read their sensational success stories:Success lose weight stories

: Index Topics Weight loss Diet Nutrition Fitness Health Wellness Beauty

 

 
17.11.2019, 06:50:50

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