NOT LOW CARB - SLOW CARB (Low GI) Eating Plan for Life A Full Guide
Most of you Know about the low carb diet but what do you know about slow carbs?
Some carbohydrates are broken down in the body very quickly , giving you a quick boost but then leaving you feeling hungry and tired and looking for more. Other carbs are slower to break down and release the energy more slowly which leave you feeling fuller for longer and more satisfied and keeping your energy levels nice and steady.
Say goodbye to afternoon slumps, and fighting tiredness. gone are the days when you battel with your will with hunger.. With the low G.I eating plan you can eat until sufficiently full and not think about food again until hours later. You will lose weight naturally without thinking about it and going hungry, You will be giving your body the natural foods it needs and you will not over eat and you will keep diabetes at bay.
The slow carb eating plan is common with people trying to keep their blood sugar levels down and can aid weight loss but is still low down on the radar compared to allot of diets and eating plans because it is not a quick fix and weight loss comes over months rather than days and weeks.
LOW GLYCAEMIC INDEX
How do You know which carbs are slow release? You may already know a few but the best and only way to be sure is by checking a food by its glycaemic index (GI) .
The glycaemic index is a rating system for foods containing carbs, its tells you how quickly a food affects your blood sugar when eaten on its own. the scale is from 1 to 100 . Pure sugar being the highest weighing in at a whopping 100. The higher the number the higher the glycaemic index the more the food will increase blood sugar levels as the body turns the food into glucose at a faster rate. The lower the number the longer it takes to break the food down and turn into glucose and the lower your blood sugar levels will remain.
Generally, the more processed and white your food is the higher the GI rating, the more fat and fibre a food has the lower the GI. But this is only part of the low GI eating plan story.
The glycaemic Load and glycaemic Index go hand in hand. The glycaemic load measures the rise in blood sugar based on the number of carbohydrates in the food contains in an average serving.
How can you find out the glycaemic load of a certain food?
glycaemic load is glycaemic index (G.I) x carbohydrate in grams of the food divide by 100.
GL (glycaemic load =G.I x carbs /100.(https://www.bda.uk.com/resource/glycaemic-index.html)
To work with the above formula you will need to know or find out the G>I rating of the food by checking a GI chart (https://www.bda.uk.com/resource/glycaemic-index.html) the amount of carbohydrate in that food. (100.(https://www.bda.uk.com/resource/glycaemic-index.html)
Example Of The glycaemic Load.
The glycaemic Index of a watermelon is 72 which is considered very high ( close to 100) quickly rising the blood sugar levels, but wait on a minute, Watermelon is mainly water. the actual glycaemic load of watermelon is just 4, which is very low. There isn't much carbohydrate in Watermelon so although watermelon will make your blood sugar levels rise quickly they won't stay up for very long like some other foods such as chips and white potatoes and white rice.
The glycaemic index is based at a 50 gram serving of carbs in any food. Its unlikely that you would eat 50g of watermelon. So the glycaemic load is about how much of a particular food you would eat and that equates to how high the glycaemic index is. Lets go back to watermelon, One cup of watermelon (154g) works out to 11.6g of carbohydrate. You would need to eat 4 cupful's of to make it high G.I
What happens to our body when blood sugar levels rise?
When we eat foods that raise our blood sugar, the body produces insulin to cleanse the blood of what the body thinks of as toxin. Insulin takes the sugar, (glucose) and looks to get rid of it as fast as possible before it causes the body harm. First choice is the liver, which is the body’s “short term” storage for glucose. Storage capacity in the liver is limited, so the second choice will be the muscles, which do not have enough available storage for all the sugar most of us unknowingly consume. Third is in the fat cells, which can be produced by the body as needed to store unneeded sugar. Insulin secretes the sugar into the fat cells. the more sugar or sweetener you eat the more it spikes your insulin the more your body tries to get rid of it the more fat cells are needed to store it the more weight is gained.
There is an increasing amount of sugar hidden in foods, There are 3 different types of sugar, fructose, Sucrose, and fructose. Fructose is the one that cause the most damage to the metabolism, The most common form of fructose is in the corn syrup which is in virtually everything from shop bought wholegrain bread to many breakfast cereals sweetened dairy products canned foods like soup and fruit. Hence why its so difficult to lose weight.
What is High Fructose Corn Syrup?
Its a corn syrup liquid sweetener made from corn which is converted into glucose (glycogen) stored carbohydrates or fat by the liver before it is used for energy, High Fructose corn syrup is cheaper than sugar, tastes better and lasts longer on the shelf. studies report that high Fructose corn syrup can contribute to increased liver fat because of its high fructose content.
Glucose however, which comes from natural forms of carbs like rice and oats are easily transported and used by all the cells in your body and this is the body's main and preferred method of fuel for high intensity exercise.
Fructose in Fruit is safe and fine to eat as it is eaten in much smaller quantities and in its natural form.
This is made half glucose and half fructose mixed together. Sucrose is naturally found in plants. Sucrose is also in sugar but this is not in its natural form white sugar is refined and crystalized.
Food with a low glycaemic rating and load give you more sustained energy and will not increase your weight, It will will keep you fuller for longer. It will lower your blood sugar levels and minimise your chanced of pre diabetes or diabetes.
Fat is not your enemy, enjoy eggs, avocado, full fat milk on your cereal or in your tea.
High GI foods increase insulin levels which the body then stores in the fat cells. The body will make as many fat cells as it needs to store sugar in which will increase the level of fat in your body.
Sugar and Corn syrup are hidden in many foods to sweeten them and make them taste good.
Do your own research and ditch the sugar, ditch the high G.I foods and download a glycaemic index chart, make good use of the calculator on your mobile phone and start checking the glycaemic load and get slimmer effortlessly and healthier.