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Review: Lose Weight with Low Glycemic Index Diet

A low Glycemic Index (GI) diet is a healthy nutrition plan that you can follow throughout your life to lose weight and maintain your ideal weight. Studies have shown that you can lose as much weight with low-carbohydrate low-glycemic index diet as with reduced-fat and high-glycemic index diet. And it has also been found that high-glycemic foods lead to high blood sugar levels and are linked to high body mass index (BMI). High BMI means obesity, diabetes, and cardiovascular diseases. Compared to this, low glycemic foods are healthier choices since they lower your blood sugar levels and help you lose weight.  The Glycemic Index Diet is one of 19 diet plans at eDiets.com.

Glycemic Index Diet Is A Healthy Way To Lose Weight

What is Glycemic Index?

The Glycemic Index or GI is a measure of the effects that carbohydrates have on blood sugar levels. During digestion, carbohydrates break down and release glucose in your bloodstream. The carbohydrates which break down quickly and release the glucose quickly are said to have high GI, whereas, those which break slowly and gradually release the glucose in the bloodstream are said to have low GI. When a food has a low-glycemic index, it is digested and absorbed slowly. It leads to a lower demand of insulin, better long-term management of blood glucose, and reduction in blood lipids.

Foods with a low-glycemic index

Since high-glycemic index foods are not good for your health, you need to avoid foods such as white bread, pasta, rice, low-fiber cereals, and baked foods. Low-glycemic index foods such as fruits, vegetables, legumes, milk, brown rice, and whole grains do not raise your blood sugar levels and the level of your total body fat will also be lower. Unprocessed foods have lower glycemic index than refined foods.

Is the Glycemic Index diet good for you?

• If you crave for sugar and sweets, are prone to mood swings and/or irritability, or you feel low on energy, the low-glycemic index diet is perfect for you. Limiting simple sugars and increasing your fiber intake will help you achieve stable blood sugar levels, avoid hunger, feel energetic, and yet lose weight.
• It will not only boost your energy levels and mental focus, but also reduce your risk for chronic diseases such as obesity, diabetes, and heart problems.

Glycemic Index Diet is ideal for weight loss, especially if you have diabetes or obesity. Many physicians now recommend this diet for diabetics and those who are obese, since it promotes weight loss, stabilizes your blood sugar levels, and at the same time leaves you feeling fuller and energetic. So, if this diet sounds perfect for you, consult a dietician at eDiets , join their online diet program and go on a low-glycemic diet. Lose weight and maintain you’re your optimal weight throughout your life.

Recommended:

• For the beginner, take our Diet/Eating Personality quiz and Fun Fitness Program Questionnaire to assess yourself.
• If you enjoyed this article, please take the time and take our fitness survey so we may continue to research articles of interest. Click Here to take survey

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Keeping Us Healthy, Does Exercise Work?

Exercise Keeping Us Healthy

Studies have shown that exercise can improve an individual’s physical, as well as mental and emotional well-being.

The onset of diabetes in people at risk can be reduced through moderate exercise.  Exercise may also be a big factor in reducing one’s risk of breast cancer, colon cancer and heart disease. Although studies have shown varying conclusions, exercise may also be beneficial for people suffering from osteoporosis. Exercise alone will not lead to reduced blood pressure or cholesterol, and it is not the only means of losing weight.

Through the years, exercise has been glorified as the be all and end all of one’s physical well-being.  It’s been said that walking 20 to 30 minutes a day will improve one’s health. A few minutes of walking here and there, just as long as you reach the 20 to 30 minute minimum is enough to keep you healthy.

• However, you choose to do this, will help you lose weight, keep your blood pressure under control and decrease the possibility of developing osteoporosis.

There is no doubt that exercise is beneficial to everybody. Exercise can be a fun activity, give you energy and put you in a good mood. However, there are certain findings that one has to consider before going into a fitness program.

• Walking and other forms of moderate exercise help reduce the risk of diabetes in people whose blood sugar is starting to rise. These people are usually obese and/or leading a sedentary lifestyle. This was the conclusion reached by researchers who conducted a large federal study wherein participants were assigned randomly to an exercise and diet program, take a diabetes drug or serve as controls.
• Despite all their efforts, the group who exercised and went on a diet lost very little weight. However, they were able to maintain a regular walking program and not all of them went on to develop diabetes.

People who change their lifestyle, from being sedentary to being moderately active, by means of walking, reaps the benefit of increased heart protection. In comparison, a more intense fitness regimen showed only slightly greater beneficial effects.

• It is an accepted fact that exercise may reduce the risk of heart disease. People who take part in an exercise regimen are very different from those who do not.
• Education seems to be a key predictor of good health and longer life, in general. Active people also tend to have more education. People who have an active lifestyle tend to be leaner and less likely to smoke.
• They eat differently compared to those who lead a sedentary lifestyle. With all these findings, it is therefore impossible to conclude whether exercise prevents heart disease or whether people who are at a lower risk of getting heart disease are the ones who are more likely to exercise.

Studies, similar to those done on heart disease, were conducted on the correlation of exercise and cancer, and these produced the same results.

• People who exercised are less likely to develop breast and colon cancer. However, they have not established whether that is cause or effect.
• There is no evidence to suggest that exercise alone will cause a decrease in blood pressure.  It does not make much difference in cholesterol levels either.
• Weight loss can aid in lowering blood pressure and cholesterol levels but losing weight involves having a nutrition regimen too.

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What Is Metabolic Syndrome (Insulin Resistance)

Metabolic Syndrome or insulin resistance syndrome is a cluster of health problems that increases the risk of heart disease, stroke, and diabetes in an individual. This group of conditions related to your metabolism increases your risk of heart attack, stroke, and diabetes. Here’s a brief description of this syndrome.

What are the symptoms of Metabolic Syndrome?

Metabolic Syndrome is characterized by excessive fat around the waist, increase in blood pressure, high levels of triglycerides, low HDL cholesterol, and high blood sugar. Having just one of these conditions is usually not diagnosed as metabolic syndrome. However, it does increase your risk to cardiovascular diseases.

What are the causes of Metabolic Syndrome?

Metabolic syndrome is a disorder in the metabolism process, possibly linked to insulin resistance. In this condition, the body is unable to make efficient use of insulin. This is the reason why it is also referred to as insulin resistance syndrome. Here is what happens in insulin resistance.

The pancreas produces a hormone called insulin which controls the amount of blood sugar in the bloodstream. The digestive system breaks down some of the foods into glucose and the bloodstream carries it to the body tissues. Glucose enters the cells in the tissues with the help of insulin, where the process of metabolism turns it into energy. However, in people with insulin resistance, the cells respond abnormally to the insulin and this prevents glucose from entering into the cells. This increases the production of insulin as the body tries to help glucose enter into the cells. The result is an increased level of both insulin and glucose in the blood. An increased insulin level leads to elevated triglyceride levels, problems in your kidney functioning, and high blood pressure.

How is metabolic syndrome diagnosed?

Although there are no well-accepted criteria for the diagnosis of this group of health conditions which affects your metabolism, three or more of the following characteristics is usually used for diagnosis:

• A waist circumference of more than 35 inches in women and 40 inches in men,
• 150 milligrams per deciliter or higher of triglycerides or receiving treatment for this condition,
• Less than 40 mg/dL in men or less than 50 mg/dL in women of HDL or receiving treatment for this condition,
• 130 mm Hg or higher systolic or 85 mm Hg higher diastolic blood pressure or receiving treatment for this condition, and
• 100 mg/dL or higher of fasting blood sugar level or receiving treatment for this condition.

How is metabolic syndrome treated?

Lifestyle changes are the key factors involved in the treatment of this metabolism disorder. Losing about 5-10% of the total body weight, 30-60 minutes of moderate intensity exercising, limiting unhealthy fats and including more fruits, vegetables, and whole grains in your diet, and quitting smoking are some of the changes that your physician might recommend. You physician might also recommend certain medications to lower your blood pressure, control your cholesterol, help you lose weight, or help your body use insulin more efficiently.

Aggressive lifestyle changes are the key not just in treating metabolic syndrome, but also in preventing it. If you have any of the components of the metabolic syndrome, eating healthy, exercising regularly, and losing weight will help delay or prevent any of the serious cardiovascular diseases that occur as a result of metabolic syndrome.

A Wake-up Call for a Healthier Lifestyle: Diabetes and the Role of Proper Nutrition

“I will start eating healthy,” is probably the most overused New Year’s resolution – ever. But for over 2 million Americans diagnosed with diabetes, ‘eating healthy’ is not an option – it’s a commitment.
If you’ve recently been diagnosed or have a genetic predisposition to it (i.e. family has diabetes history), take heart. Science now knows how to control, head off, and even – some believe – reverse diabetes. We have modern medication aimed at improving insulin sensitivity, you can do beneficial exercises, and of course, the primary weapon of every diabetic: proper diet and nutrition.
The first – and best thing you can do is to visit a dietitian with experience advising diabetics and map out a nutrition plan. You can’t just stop eating certain foods or eliminating all sugars from your life. You should actually broaden your gastronomic horizon (in a safe and moderated way). Your new diet should take into account your lifestyle, medication, weight, age, and other medical conditions you may have. Going on a diabetic-friendly diet doesn’t mean depriving yourself, it simply means eating well in a way that will prevent the complications of diabetes and improve your overall health while allowing you the pleasure of good healthy food.
Diabetics should change their diet to achieve specific goals – maintaining a healthy weight, controlling blood glucose levels, and getting proper overall nutrition.
One way to do this is to follow the ADA’s Diabetes Food Pyramid guide. This guide can be found online and has an extensive list of examples. The ADA guide groups foods according to their carbohydrate and protein content, often guiding you regarding what you can eat, when to eat it, and serving size. The ADA’s guide contains and extensive list of grains and starches, vegetables, fruit, milk, meat and meat substitutes.
Another diet option is the Glycemic Index Diet, which ranks foods according to the rate at which they break down in the body to form glucose. High GI foods break down rapidly, while low GI foods break down more slowly. The Glycemic Index diet focuses on low GI foods such as fruits, vegetables, whole grains, legumes, nuts, lean meats, and low-fat dairy products.
Another option is a low-fat vegan diet. Switching to a vegan diet seems like an abrupt change to some, however a study by Dr. Neal Barnard and chronicled in his book Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugsclaims a low-fat vegan diet and foods with low glycemic index can help reduce or do away with medication, and even reverse the diabetes’ progression.
Following a diabetic-friendly diet can be both fulfilling and nutritious, as long as you are willing to change your lifestyle. Before settling on a diet, remember to consult your doctor and dietician and stick with it. If you’re a diabetic, now is the time to forget eating without abandon, it’s probably what got you here in the first place. Remember, the keys to a great life despite diabetes are proper medication, exercise, and a good nutritious diet.
Resources of interest:
http://www.nlm.nih.gov/medlineplus/diabeticdiet.html
http://www.mayoclinic.com/health/diabetes-diet/DA00027

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