ahlam1399
09-06-2015, 03:00 PM
The Habit That Will Help You Lose the Extra Weight
http://img-s-msn-com.akamaized.net/tenant/amp/entityid/AAdXFyy.img?h=100&w=100&m=6&q=60&o=f&l=fFeel like you've got a little extra padding to deal with? The health experts at Harvard have an answer for you to help you shed the weight: keep your glycemic index (GI) chart handy. In the December issue of Harvard Health Review, researchers **te that it's **t fat that you should be worried about if you are watching your weight - it's refined carbs. Recent studies have shown that refined carbs and simple sugars may be worse for your heart than saturated fats and that sticking to a low-carb, high-protein diet is the key to weight-loss success. But since we can't live off BBQ meats alone, here's a simple solution: when faced with carb choices, go with low-GI foods, which slow down the rate that glucose (sugar) gets introduced into your body. High-GI foods, in contrast, cause a spike in your blood sugar as well as insulin, causing you to crave more sugary foods when your glucose levels drop. The GI index ranks foods on a zero to 100 scale; in general, a GI of 1 to 55 is low, 56 to 69 is medium, and 70 to 100 is high - you should limit these high-ranking foods in your diet. If you k**w your GI values, you'll k**w that you need to avoid white rice, white flour, and packaged cereals, and choose whole *****s, whole fruits, and other complex carbs instead. You can also choose foods that are low on the glycemic load scale, which measures the blood-sugar-raising power of that food. A glycemic load of 10 or less is low, 11 to 19 is medium, and 20 or more is high. Following the glycemic index isn't a new concept, but it's a useful way to keep your eating habits in check when on the go. K**wing your numbers is a quick way to help ensure that you're making smarter choices whether you're at a party or just looking to get back on track. Check out a handy GI chart of a few foods below, and check out a list of GI and glycemic load values of 100 common foods here. Food Glycemic index Glycemic load per serving Apple 39 6 Baguette, white, plain 95 15 Banana, ripe 62 16 Brown rice 50 16 Carrots 35 2 Dates, dried 42 18 Cranberry juice cocktail 68 24 Graham *****ers 74 14 Grapefruit 25 3 Green peas 51 4 Ice cream 57 6 Instant oatmeal 83 30 Milk, full fat 41 5 Milk, skim 32 4 Orange 40 4 Orange juice, unsweetened 50 12 Parsnips 52 4 Potato, russet, baked 111 33 Potato, white, boiled 82 21 Qui**a 53 13 Spaghetti, white, boiled 46 22 Spaghetti, wholemeal, boiled 42 17 Sponge cake, plain 46 17 Shortbread 64 10 Sweet potato, average 70 22 White rice 89 43 White basmati rice, quick-cooking 67 28 Whole-wheat bread 71 9 Yam 54 20
http://img-s-msn-com.akamaized.net/tenant/amp/entityid/AAdXFyy.img?h=100&w=100&m=6&q=60&o=f&l=fFeel like you've got a little extra padding to deal with? The health experts at Harvard have an answer for you to help you shed the weight: keep your glycemic index (GI) chart handy. In the December issue of Harvard Health Review, researchers **te that it's **t fat that you should be worried about if you are watching your weight - it's refined carbs. Recent studies have shown that refined carbs and simple sugars may be worse for your heart than saturated fats and that sticking to a low-carb, high-protein diet is the key to weight-loss success. But since we can't live off BBQ meats alone, here's a simple solution: when faced with carb choices, go with low-GI foods, which slow down the rate that glucose (sugar) gets introduced into your body. High-GI foods, in contrast, cause a spike in your blood sugar as well as insulin, causing you to crave more sugary foods when your glucose levels drop. The GI index ranks foods on a zero to 100 scale; in general, a GI of 1 to 55 is low, 56 to 69 is medium, and 70 to 100 is high - you should limit these high-ranking foods in your diet. If you k**w your GI values, you'll k**w that you need to avoid white rice, white flour, and packaged cereals, and choose whole *****s, whole fruits, and other complex carbs instead. You can also choose foods that are low on the glycemic load scale, which measures the blood-sugar-raising power of that food. A glycemic load of 10 or less is low, 11 to 19 is medium, and 20 or more is high. Following the glycemic index isn't a new concept, but it's a useful way to keep your eating habits in check when on the go. K**wing your numbers is a quick way to help ensure that you're making smarter choices whether you're at a party or just looking to get back on track. Check out a handy GI chart of a few foods below, and check out a list of GI and glycemic load values of 100 common foods here. Food Glycemic index Glycemic load per serving Apple 39 6 Baguette, white, plain 95 15 Banana, ripe 62 16 Brown rice 50 16 Carrots 35 2 Dates, dried 42 18 Cranberry juice cocktail 68 24 Graham *****ers 74 14 Grapefruit 25 3 Green peas 51 4 Ice cream 57 6 Instant oatmeal 83 30 Milk, full fat 41 5 Milk, skim 32 4 Orange 40 4 Orange juice, unsweetened 50 12 Parsnips 52 4 Potato, russet, baked 111 33 Potato, white, boiled 82 21 Qui**a 53 13 Spaghetti, white, boiled 46 22 Spaghetti, wholemeal, boiled 42 17 Sponge cake, plain 46 17 Shortbread 64 10 Sweet potato, average 70 22 White rice 89 43 White basmati rice, quick-cooking 67 28 Whole-wheat bread 71 9 Yam 54 20