Low Glycemic Index Meals Help Reduce Hunger and Food Consumption
By Myrna Widlend
The glycemic index (GI) is a system for ranking the effect carbohydrates have on blood glucose levels. A consumer study conducted by AC Nielsen in 2005 revealed that 86% of Australians are aware of the significant role of GI and the GI symbol in nutrition and weight LOSS management.
The GI Symbol is used as a way of making a decision to switch to other brands by and incredible 57% Australian shoppers
If a food is low on the glycemic index (low GI) it releases glucose at slower and steadier rates and produces small changes in blood glucose and insulin levels in your body. If a food is ranked as high GI, the opposite is true.
The glycemic index of carbohydrates is classified in three ranges:
1. Low GI is 55 or less - includes most fruit and vegetables, whole grains, pasta, beans and lentils.
2. Medium GI is 56 to 69 - includes sugar, basmati rice and brown rice.
3. High GI is 70 or more - includes corn flakes, baked potatoes, jasmine rice, white bread and candy bars.
Low GI diets have been shown to decrease weight and the risk of disorders such as insulin resistance and Type 2 Diabetes
One recent study evaluated the metabolic effects of meals with varying GI levels on a group of healthy volunteers who ate two different breakfast cereals. The glucose, insulin, and leptin responses of participants were measured after eating.
The participants in the study randomly ate meals in after a 12-hour overnight fast on two separate occasions. The meals consisted of the equivalent of 50 grams of carbohydrate from either Kellogg's Corn Flakes, or General Mills Fiber One.
Blood samples were taken immediately after eating, and then 30, 60, 90 and 120 minutes later.
http://safeweightloss.usana.com