Slow Rise In Blood Sugar For Rapid Weight Loss

If you can't tame your appetite it's nearly impossible to become fit and trim. People tend to eat more after they come off a sugar high. Your body craves more sugar and carbohydrates after eating foods that cause a rapid rise in blood sugar.

People who want to lose weight should select foods that are low on the glycemic index (GI). Low GI carbohydrates cause only slight fluctuations in blood sugar and insulin levels.

The glycemic index measures the type of carbohydrate and how fast the food raises blood sugar levels.

The glycemic index includes foods that fall into three general categories.

High GI foods with a GI of 70 or more cause a rapid rise in blood sugar.
Intermediate index foods with a GI of 55-69 cause a medium rise in blood sugar.
Finally, low GI foods, with a GI of 54 or less, cause a slight rise in blood sugar.

As an example, white flour bread has a high GI of 70. White flour, therefore, would have a rapid effect on blood sugar levels.

However, you can lower the GI of a meal by combining a high GI food, such as white flour bread, with a low GI food, such as tuna.

Tuna has a 0 GI, which means it has no significant carbohydrate content and no effect on blood sugar levels.

An apple has a GI of 38, which is considered low. Fruits and vegetables, which are high in fiber often, do register low on the GI. When you eat an apple, the carbohydrates in an apple have a slow effect on your blood sugar levels.

When you are trying to lose weight, it's advisable to avoid process carbohydrates and increase fiber in your diet. Avoiding sugar is an important strategy for weight loss. Scientists say sugar fuels cancer.

In addition to choosing foods with a low GI, make sure to incorporate exercise into your daily routine. During exercise your body uses up to 30 times more blood sugar than when you are resting.

Remember to eat a balanced diet with good carbohydrates, fats and protein.

Foods high in fat or protein do not cause your blood sugar to rise as quickly as foods high in sugar. In fact, experts say protein and fat have virtually no effect on blood sugar.

In addition to being associated with obesity and diabetes, high blood sugar has been linked to mild cognitive impairment in senior citizen women.

Remember rapidly digested foods such as those that with a high GI, cause fluctuations in blood sugar levels, which in turn contributes to hunger. It also prevents the breakdown of fat.

So instead of eating simple carbohydrates, such as candy, which are easily converted into glucose, select complex carbohydrates. They take longer to be converted into glucose because of their more complicated molecular structure.

Make simple changes if you are having a problem with high blood sugar levels. Instead of drinking orange juice, eat an orange, which has a lower GI because of the fiber. Make sure to add healthful fats and lean protein to your meals. If you want a candy bar or piece of cake, always eat a small amount of protein with it to slow down the rise in blood sugar. Just don't overdo the calories or your scale may rise along even when your blood sugar has stabilized.

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