GI Diet Analysis

Grains, starches, fruits, vegetables, legumes, milk and sugary foods all contain carbohydrates. By limiting your food portion size, you will eat fewer carbohydrates, which will keep your blood glucose levels down, which is important for diabetes (Canadian Diabetes Association). Blood glucose levels can also be managed by using the glycemic index. Foods lower on the glycemic index will help keep your blood glucose levels low. The higher an item is on the glycemic index, the more it will raise your blood glucose, and the less of it you should eat in a sitting. Items such as oatmeal, pasta, sweet potatoes, beans, peas, legumes and most fruit are low on the glycemic index. Items such as white bread, instant oatmeal, white rice, pretzels, popcorn, melons and pineapple are high on the glycemic index. In order to balance a meal, and have less of an effect on blood glucose levels, food items high on the glycemic index can be combined with items low on the glycemic index (American Diabetes

Most fruits are high in carbohydrates. The lowest carbohydrate fruits are berries of any kind. Blueberries, strawberries, and cranberries are an excellent choice compared to bananas, apples or pears. For protein, reactive hypoglycemics should choose beans, nuts, and meat. Lean meat is the preferable choice as beans and nuts contain carbohydrates. Most reactive hypoglycemics can tolerate nuts fairly well except in large quantities, but tolerance of beans, like whole-grain products and some vegetables, vary from person to person. Beans are considered high in slow-acting carbohydrates. Another important key to the reactive hypoglycemic diet is food combinations. It is imperative that every meal and snack contain a protein, good fats, and vegetable. For example, a healthy hypoglycemic-friendly meal might be a chicken breast cooked in olive oil, large leafy green salad with berries, peas (if you can tolerate their carbohydrate level) and cheese. Snacks between meals that can help control insulin release are cheese, nuts, meat, eggs, or plain yogurt. There are many levels of carbohydrate tolerance for reactive hypoglycemics. Everyone is different and must find what types of foods they can tolerate and what food combinations work for them. A few weeks after changing to a low-carbohydrate diet, most reactive hypoglycemics find their ailments related to the large insulin release and blood

While coming up with an effective diet plan is difficult enough for the everyday civilian, balancing work, exercise, and a social life, this struggle is greatly exacerbated if the individual is suffering from a digestive disorder. Existing in many forms, disorders of this category can force people to disregard various types of food the average person greatly enjoys, because if the afflicted bunch did have them their lives would be at risk, or at least be made more miserable. In an average diet plan, it is important to balance the protein, carbs, sugars, and fats, with alterations required for various external factors; i.e. if the person in question is an athlete who needs thousands of calories per day, or if they are office workers with little time for physical activity. One particular extraneous factor would be the presence of Diverticulitis, a digestive disorder.

The amount of carbohydrate in a meal is the main factor that will influence your BGL after a meal. Eating foods with a low glycemic index can help control your BGL levels. It is essential to visit a dietitian for personal advice (Nutrition Australia 2009).

Dietician Juliette Kellow (n.d.) from England’s weight loss resources explains the theory behind the South Beach Diet. Carbohydrates in food get broken down into sugars (namely glucose) which in turn is absorbed into the blood, causing a rise in blood sugar and energy (Kellow, n.d.). Furthermore, foods with a high GI, as seen in the graph above, cause a rapid increase in blood sugar then a rapid decrease in blood sugar, leaving one feeling lethargic and

The South Beach differs with the Atkins in that it allows carbohydrates, especially those high in fiber like multigrain bread and wild rice. The South Beach diet relies on the glycemic index or GI to determine good carbohydrates from bad carbohydrates. The glycemic index is a system that ranks foods by how they affect your levels of blood sugar and insulin. Low-GI foods that are less than 55 produce a gradual rise in blood sugar that's easy on the body. Foods between 55 and 70 are intermediate-GI foods. Foods with high-GI that is more than 70 would make blood sugar as well as insulin levels spike fast, which is a major health risk. The glycemic index is important since keeping insulin levels low is the central principle behind all low carbohydrate diets. So under South Beach, bad carbohydrates with a high glycemic index like refined flour products, potatoes, pasta, and white rice are forbidden, while good carbohydrates with a low glycemic index like whole wheat products and wild rice are permitted.

Adkins and other low-carb plans work simply by limiting carbohydrates from the diet. In place of the carbohydrates removed from the diet, protein is increased. What happens after digestion is the interesting part. Over a short period of time, Triglycerides are reduced and High-Density Lipoprotein, or HDL (the good cholesterol) increases which is excellent for those with Hypertension and of heart/blood-related issues. Blood pressure and blood sugar levels will also decrease and stabilize which proves effective in reversing Type II Diabetes. Insulin levels are also lowered on low-carb plans. Insulin works by signaling the body to go into lypogenesis, or sugar burning, fat producing mode and also to prevent the body from burning fat, or lypolysis.

The Glycemic Index is a system of ranking foods according to how they affect our blood sugar level, or insulin level within three hours after eating that food. It was developed in the early '80s as a way to evaluate food and determine the affect on blood sugar for diabetics, but quickly became a useful tool for everyone because of the discoveries about how insulin raises in all people. The index is an indicator of how different

The glycemic index or glycaemic index (GI) is a number associated with a particular type

Scientists reviewed six weight-loss trials - which studied people from Denmark, the United States, Australia, France and South Africa - and found that dieters who ate foods with a low-GI rating dropped about 2.2 more pounds than those who tried other types of diets. The low-glycemic-index strategy also appeared to work in even the severely overweight: Two of the 6 studies reviewed involved only obese subjects, and in those trials, low-GI dieters lost about 7 pounds more than their counterparts. Diets focused on low-glycemic-index foods are more likely to stave off hunger, which may play a part in their success, says review co-author Elizabeth Elliott, a professor at the University of Sydney, The Children's Hospital at Westmead. "Compared to other diets, the low GI diet is more satisfying - people are less inclined to feel hungry. One advantage of this type of diet is that it is more likely to be maintained than other strict diets on which people feel hungry," Elliott said in a press release. The glycemic index, developed in 1981 by University of Toronto professor David Jenkins, ranks foods according to how they act on the body's blood sugar levels. Foods rich in carbohydrates, like white bread, are high on the glycemic index, quickly spiking blood sugar levels. Meanwhile, foods like apples have a very low GI rating. Previous research has shown

(Mongin-Bulewski, 2011, p. 215). Quality is the glycaemic index of the total amount of carbohydrates that are consumed (Mongin-Bulewski, 2011, p. 215). A diet that has a low glycaemic index can reduce the HbA1c by up to 0.5% (Mongin-Bulewski, 2011, p. 216). It is recommended that men should consume 60 to 75 grams of carbohydrates and women should consume 45 to 60 grams of carbohydrates per meal (Watts & Anselmo, 2006, p. 47).

There are several types of low carb diets. Each type of diet is different and is based on the types and amounts of carbohydrates one can eat. People use low carbohydrate diets for different things from losing weight to diabetes. Carbohydrates can be considered fibrous and complex when they are things like legumes and less complex when they are fruit. Carbohydrates include food types such as grain, legumes, fruits, vegetables, nuts, and milk. Within the body, carbohydrates are the body’s main energy source. According to Mayo Clinic (2016), the Dietary Guidelines for Americans recommend that carbohydrates make up 45 to 65 percent of your total daily calorie intake.

Blood sugar should not only go up but also not crash or go down abruptly. Balanced routine shall also help you to lose you weight by keeping your metabolism high even between meals. You are also advised to increase in take of high fibre content and whole content. You are also required to control the amount and types of food, especially fats. You should not completely avoid intake of fat in your body or completely eliminate fat altogether. But it is better to stay away or reduce the intake of hydrogenated oils and saturated fats. It is noticed that packaged and canned foods contain hydrogenated oils and saturated fats. You can go for better options like nuts and natural

I do agree with the book that the glycemic index and body weight are positively associated with each other. I feel that the glycemic index is controlled by looking at the glycemic reaction of food with the glycemic reaction to a similar measure of accessible sugar from a standard food in a similar person. I feel that the actual glycemic index value is the zone under the blood glucose curve for the test food. The glycemic index of a food is affected by the idea of the measure of fiber, fat, and protein. Sticking to a low glycemic index eating routine may help anticipate conditions like diabetes and heart disease, yet it's not sure that this eating routine can enable you to get more fit any better or quicker over a low-fat.

The glycemic index is a good measure of how carbohydrate-containing food affects a person’s blood glucose levels. In was originally introduced in 1981. The general rule for Glycemic index is that low glycemic index food was digested and absorbed slowly and high glycemic index food are rapidly digested and absorbed. These two factors result in different glycemic responses from the body (Sun, O’Reilly, Li, and Wong, 2013, p. 1001). It is because of these reactions that many people have become interested in seeing how the different glycemic index of food will help athletes during exercise. One of the main ways people use the glycemic index for exercise is in their pre-exercise food (Sun, O’Reilly, Li, and Wong, 2013, p. 1001). Using the glycemic