Magnificent Seven: Eat Right – Low Glycemic Index

“One should eat to live, not live to eat.” — Benjamin Franklin

What words of wisdom.  Unfortunately, we live in a society that makes unhealthy eating very easy…and very addictive.  (For more information check out The End of Overeating by David Kessler).

We can’t have  a discussion about glucose and the glycemic index without bringing up insulin.  Insulin is a hormone that responds directly to what you eat.  Insulin regulates fat metabolism and controls blood sugar levels.  In an optimal state, the body maintains the blood sugar level in a fairly narrow range: not too low and not too high.

Foods that produce high levels of blood sugar are called high glycemic index (GI) foods.  When what you eat on a daily and consistent basis is mainly from this category of foods your body must respond by producing more insulin.  When insulin levels are high, your body not only converts blood sugar into energy, but also stores extra energy as fat.  When insulin is high, you store more fat; when insulin is normal, you burn fat more efficiently.

You can enter a vicious cycle by continued consumption of high GI foods.

So how do you get off this relentless wheel?  Jump off.  The most effective way to cut out these high GI foods is to just do it.  Yes, you will experience some intense cravings, withdrawals, headaches, irritability, etc for the first 3-5 days.  This just proves further the strongly addictive nature of high GI foods.  As a matter of fact, studies have shown processed sugar to be more addictive than cocaine!

Top 10 High GI Foods (These foods can produce harmfully high blood sugar levels and a high insulin response)

  1. Candy
  2. Cookies
  3. Juices with added sugars
  4. White potatoes
  5. Chips (corn and potato)
  6. Sugar
  7. Most breakfast cereals
  8. Sweetened soda
  9. Sweet snacks
  10. White bread and bagels (processed flour)

Top 10 Low GI Foods (These foods support normal blood sugar levels and an optimal insulin response)

  1. Apples
  2. Berries and cherries
  3. Barley
  4. Grapefruit
  5. Legumes (lentils, beans, peanuts)
  6. Nuts (almonds, walnuts, soy nuts)
  7. Oatmeal (unsweetened)
  8. Green peas
  9. Tomatoes
  10. Unsweetened plain yogurt

Many have found that just after eliminating processed sugars and high fructose corn syrup from their diet they begin to shed extra pounds effortlessly and feel more energetic.  Make the change today and avoid a life wrought with blood sugar problems!

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