Carbohydrates you can eat

First everyone needs to know we have to work with the Body Genetics that were passed down to us. Most people are confused on what carbs to eat to get lean and fit. Well if you want to know what I recommend, I recommend you learn how to eat according to the Glycemic Index below!

Now to enhance your diet, I recommend using the Empower Life products. The Empower Life products will enhance your diet to achieve your health & fitness goals!

The importance of understanding and knowing the Glycemic Index

High Glycemic Index foods have been linked to obesity and diabetes. By understanding and using the Glycemic Index to manage your food consumption will not only help you lose weight, but it can help prevent many chronic diseases such as non-insulin dependent diabetes, obesity, heart disease, cancer, hypertension and many other chronic illnesses. Heart Disease being the no. 1 killer in North America.

What is the Glycemic Index?

This Glycemic Index is not a list of "good" or "bad" carbohydrate foods as far as nutrients go. Instead, it shows which carbohydrate foods raise blood sugar levels. The Glycemic Index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. It compares foods gram for gram of carbohydrate.

Carbohydrates that breakdown quickly during digestion have the highest Glycemic Indexes. The blood glucose response is fast and high. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low Glycemic Indexes. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels.

Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). They have benefits for weight control because they help control appetite and delay hunger. Low GI diets also help reduce insulin levels and insulin resistance.

What is the Importance Of Low Glycemic Index Foods?

If you follow a low glycemic diet, it can help you with:

• Low GI foods/diets can help people lose weight and improve muscle to fat ratio
• Low GI foods/diets keep you fuller for longer which helps with appetite control
• Low GI foods/diets have been known to enhance mental alertness
• Low GI foods/meals have a smaller rise in blood glucose levels after meals
• Low GI foods/diets can improve the body's sensitivity to insulin
• Low GI foods/diets can help re-fuel carbohydrate stores after exercise
• Low GI can prolong physical endurance and enhance exercise and sports performance
• Low GI foods can improve energy levels while reducing sugar-related energy and/or mood swings
• Low GI foods/diets have been proven to reduce the incidence of Type II diabetes and to help control Type I and II diabetes, hypoglycemia and hypertension.

The Glycemic Index and dieting

Low glycemic food is especially helpful in assisting those who want to lose weight. Low Glycemic Index foods will increase the sugar levels in the body to sustain better and more even energy levels for longer periods of time. This means an individual will feel less inclined to eat because energy is being slowly released into their bloodstream. A good understanding of the Glycemic Index will also assist with exercise. If you exercise then eating high glycemic foods will help you recover from your workout. Specifically, faster carbohydrates that are high on the Glycemic Index are great for raising low blood sugars after intense exercising whereas low Glycemic Index foods are helpful in maintaining blood sugar levels for long periods of exercise. Health experts encourage using the Glycemic Index in conjunction with other meal programs to assist in managing diabetes and/or controlling weight.

What is the problem with high Glycemic Index foods?

High Glycemic Index foods cause a rapid rise in blood sugar levels and in turn an over production of insulin or Hyperinsulinemia. You may know of this rapid rise in blood sugar as a "SUGAR HIGH". This is followed by an over production of insulin which removes the sugar from the blood and the result is a "sugar low". High Glycemic carbohydrate foods also raise insulin output. Insulin is a hormone that causes the body to store fat! It is believed that these wide fluctuations in blood sugar levels promote over-eating, mood changes, increased LDL cholesterol, decreased HDL, hypertension, hyperuricemia, hypertriglyceridemia and obesity. This collection of symptoms is sometimes known as "Syndrome X ".
 
Choose foods with a low Glycemic index especially carbohydrates. Generally, these carbohydrates will be higher in fiber (and nutrients) and will be absorbed more slowly. This provides a better sense of fullness and an even level of energy, without widely fluctuating insulin levels. Choose low fat proteins, limit saturated fats (butter, other animal fats), eat fish or supplement with omega 3 fatty acids (fish oil) and stick to mono-unsaturated fats such as OLIVE and CANOLA oil to decrease the risk of heart disease.