Healthy Good Carb Lifestyle Blogging
By: Nadja Piatka, CEO
On: February 24, 2020
I have dieted all my life. Dieting and food have always consumed me starting in my early teens. I was constantly surrounded by food. My parents owned a grocery store and then opened a restaurant. I would put on an apron when I came home from school to help work in our family business helping myself to the constant abundance of food. My sister coped by becoming anorexic. I coped by binge eating and yoyo dieting. I tried every diet that I heard of while losing and gaining the same 30 pounds over and over. If decades of experience make one an expert, I can honestly say that I am a diet expert.
I wrote two bestselling diet cookbooks that focused on low fat. That was when fat was demonized, and we thought fat is what makes you fat. We know better now. High glycemic foods cause weight gain, a fact that is scientifically supported by health professionals all over the world.
The most significant dietary finding of the last 25 years, the glycemic index (GI) is a measure of how food affects your blood sugar levels and has revolutionized the way we eat.
In its simplest terms, the glycemic index "tells you how quickly a food is converted to sugar" in the body.
The low-glycemic (low-GI) diet is based on the concept of the glycemic index (GI). Studies have shown that the low-GI diet promotes weight loss, reduces blood sugar levels and lowers the risks of heart disease and type 2 diabetes. The glycemic index (GI) is a measure that ranks foods according to their effect on your blood sugar levels. It was created in the 1980s by Dr. David Jenkins, a Canadian professor.
The rates at which different foods raise blood sugar levels are ranked in the following three GI ratings:
Low: 55 or less
High: 70 or more
Foods with a low-GI value are the preferred choice, as they are slowly digested and absorbed, causing a slower and smaller rise in blood sugar levels.
Foods with a high GI value should be limited since they are quickly digested and absorbed, resulting in a rapid rise and fall of blood sugar levels.
Examples of foods with low, middle and high GI values include the following:
Low GI: Green vegetables, most fruits, raw carrots, kidney beans, chickpeas, lentils, nuts, bran breakfast cereals and Holista Pasta
Medium GI: Sweet corn, bananas, pineapple, raisins, oat breakfast cereals, and multigrain, oat bran or rye bread, brown rice and traditional white pasta
High GI: White rice, potatoes, sugar sweetened beverages and baked products made with white flour.
The low glycemic diet is not a low carb diet but rather a good carb diet. It’s true, ask any Dietitian or nutritionist, they will tell you that all carbs are not equal and all carbs are not bad. Sure, you can deprive yourself of all carbs and drop weight. But unless you forever avoid carbs, the weight will come back. The facts are that 97% of people who succeed at losing weight on deprivation diets gain it all back plus some.
We know it’s tempting to try any shortcut to weight loss but consider this:
Carbohydrates are one of the most important sources of energy for our bodies and are mainly found in plants (fruits, vegetables, grains & legumes) or in foods made from plant sources.
Carbohydrates take two forms, namely starches (such as potatoes, cereals, bread, and pasta); and sugars, such as table sugar (sucrose), milk sugar (lactose), and fruit sugar (fructose). When digested, the starches and sugars in carbohydrates are broken down into millions of glucose molecules that are released into the bloodstream.
When blood glucose levels rise, your body releases a hormone called insulin, which allows glucose to enter cells. Insulin also plays a key role in fat storage: When insulin levels rise, our cells are forced to burn glucose rather than fat.
Carbohydrates are important because they are:
A universal fuel for most organs and tissues in our bodies.
The primary fuel source for our brain, red blood cells, organs and a growing fetus.
The main source of energy for our muscles during strenuous exercise.
IN SUMMARY: HOW DOES IT WORK?
The lower the GI rating, the slower the carbs in your food are digested, absorbed and metabolized. This causes a steadier rise and fall in blood sugar, helping us avoid the spikes and crashes that come with high GI foods. Those peaks and valleys are what make you feel hungry.
Spike; Crash; Crave more food.
When insulin levels rise, our cells are forced to burn glucose rather than fat.
Not being hungry, staying fuller longer and enjoying a variety of delicious food without deprivation of an entire food group is what makes the Low GI Good Carb Lifestyle the best diet. It’s important that I can share this info with you because it is the only diet that has worked for me long term. Say good-bye to the yoyo diet train forever!