| Eating food based on the glycemic index helps reduce | | | | vegetable sources, safflower, corn and soy oil, and |
| your risk of chronic health conditions which include | | | | coconut oil |
| type 2 diabetes, heart disease, high blood pressure, | | | | - fruits that are not usually super sweet such as |
| allergies... and more. Eating mostly low glycemic, high | | | | cherries, apples, oranges, berries, and some melons |
| quality carbohydrates will help control your hunger | | | | Even eggs (raw) are classed as a low GI food, as |
| and therefore help you with weight loss. | | | | are fish (fresh or frozen), low-fat tofu, skinless |
| Usually protein and fat do not increase your blood | | | | turkey breast, veal, skinless chicken breast |
| sugar levels... but be careful here as maybe they will | | | | The reason why these foods can curb your hunger |
| increase your weight. | | | | is: |
| The glycemic index rates carbohydrate foods | | | | - they do not cause a rapid rise in your blood sugar |
| according to how quickly blood sugar levels increase | | | | levels. When blood sugar levels rise too fast, insulin |
| in the two to three hour period after eating | | | | comes to the rescue and brings these levels down |
| carbohydrates. Low GI foods are rated 0 through 55 | | | | quickly... to the point where you could be in the low |
| on the glycemic index scale. The scale goes from 0 all | | | | blood sugar zone. Once you're in this zone, you will |
| the way to 100 although some foods can be higher | | | | get symptoms such as hunger and food cravings. |
| than 100. The glycemic index scale is only for | | | | High fiber foods curb hunger by another mechanism: |
| carbohydrate foods. | | | | High fiber foods would be foods such as: |
| Low GI foods are foods such as: | | | | - whole grain breads and rolls |
| - vegetables such as celery, tomatoes, spinach, | | | | - whole grain breakfast cereals such as millet, quinoa, |
| lettuce, artichokes, broccoli, cauliflower, cabbage, | | | | buckwheat, brown rice, and rye |
| radishes, onions, garlic, string beans, okra, carrots and | | | | The fiber in these foods prevents a quick release of |
| other nonstarchy vegetables | | | | the sugars in the carbohydrates these foods contain. |
| - nuts that don't have any carbohydrates in them | | | | The fiber in high fiber foods may also bind up some |
| such as walnuts, pine nuts, macadamia nuts | | | | of the sugar in their chemical composition, making it |
| - nuts that do have carbohydrates in them, such as | | | | unavailable to enter your bloodstream. |
| cashews and peanuts | | | | That's how it works to control your hunger and your |
| - fats such as olive oil which comes from unrefined | | | | blood sugar levels. |