[ Pobierz całość w formacie PDF ]
weight loss. Many are unfounded are some are promoted by people without nutrition credentials.
Some diets are based on unbalanced dietary intake to trick the body into losing fat. In all cases, these
diets limit your overall caloric intake, which is essentially what delivers the results. However, some diets
promote the exclusion of carbohydrates or fat or even protein. This can lead to deficiencies of certain
nutrients that exist in the excluded food. Further, diets composed of mostly protein and fats promote
weight loss through a diuretic effect. This may lead a person to believe that the intended results are being
achieved, although temporary in nature. Ketosis can be a result of diets composed predominantly of
protein. Ketones are a byproduct of protein metabolization in the absence of carbohydrates. The results
can be muscle wasting, bad breath, dehydration, personality changes, kidney malfunctions and dizziness.
Diets that do not include carbohydrates can result in low intake of dietary fiber leading to colon problems
and constipation. Never participate in any of these diets while pregnant. Doing so can cause serious
problems even death.
All diet claims share the same characteristics. They offer to deprive you of a certain food group or groups
when in reality it is the reduction of total calories consumed that provides the weight loss. Eat everything
but in moderation.
26
Glycemic Index
The Glycemic Index (GI) was first developed in 1981 by a team headed by Dr. David Jenkins at the
University of Toronto. It is a measure of the blood sugar level (not a measure of the blood insulin levels)
based on consumption after fasting. As a standard, glucose has a level of 100. If a person consumes food
with an index of 60, blood sugar levels would increase over a two-hour period by 60% as compared to
eating the same amount of pure glucose.
The Glycemic Index is controversial since it is only valid when sugar alone is consumed. Protein and Fat
slow the absorption Carbohydrates. However, many diet claims reference the Glycemic Index to
substantiate their individual claims. The index was developed as a way to determine dietary guidelines for
diabetics. The American Diabetes Association has not endorsed the Glycemic Index.
According to this theory, a food with a low glycemic index (55 and below) provides a minimal increase in
blood glucose, lipoprotein lipase (an enzyme that promotes fat storage), and insulin. A food is with a high
glycemic Index (70 and above), reduces sports performance due to large increases in insulin production
and can result in low blood sugar (hypoglycemia).
However, many fruits that are classified as having a high Glycemic Index can stimulate lipoprotein lipase
production even though they are low in sugar. According to the Glycemic Index, ice cream is considered a
low GI and whole wheat bread is a high GI food. Therefore, whole wheat bread would create a higher
spike in blood glucose levels and a greater increase in insulin production than ice cream. So it is apparent
that Glycemic Index should not be used as a single indicator.
The following foods are listed according to their Glycemic Index rating. Most of the high glycemic type
carbohydrates are from refined breads and breakfast cereals, white rice, rice cakes, and French fries.
Limit your consumption of high glycemic foods, which create a rise in insulin levels and reduce glucagon
thereby inhibiting your body from burning body fat. Glucagon is a hormone that is made naturally in the
pancreas. It releases glucose from the liver causing blood glucose levels to rise. Eat a minimum amount
of high glycemic foods and combine them with proteins and fats. Remember, even low glycemic foods in
large quantities can cause weight gain.
27
Gylcemic Food Table
LOW GLYCEMIC FOODS 20-49 PERCENT
" All bran cereals " Muesli cereal
" Apples " Navy Beans
" Apple juice " Oranges
" Barley " Peaches
" Berries " Peanuts
" Black-eyed peas " Pears
" Bulgur " Peas
" Butter beans " Plums
" Cherries " Strawberries
" Grapefruit " Soybeans
" Grapes " Wild rice
" Ice Cream " Yogurt (no added sugar)
" Milk
MODERATE GLYCEMIC FOODS 50-69 PERCENT (LIMIT CONSUMPTION)
" Basmati Rice " Potatoes (red, white)
" Beets " Potato Chips
" Buckwheat " Pumpernickel bread
" Carrots " Raisins
" Cereal (low sugar) " Spaghetti
" Corn on the cob " Sourdough bread
" Lima Beans " Sucrose (Table Sugar)
" Oatmeal " Sweet Potato
" Pasta " Whole wheat bread (100% stone ground)
" Peas
HIGH GLYCEMIC FOODS 70-100 PERCENT
" Apricots " Muffins
" Bagels " Pancakes
" Bananas (ripe) " Papaya
" Breakfast cereals (refined with added sugar) " Parsnips
" Corn chips " Puffed rice or wheat
" Corn Flakes " Potato (baked)
" Corn syrup solids " Rice cakes
" Crackers " Shredded wheat [ Pobierz całość w formacie PDF ]
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weight loss. Many are unfounded are some are promoted by people without nutrition credentials.
Some diets are based on unbalanced dietary intake to trick the body into losing fat. In all cases, these
diets limit your overall caloric intake, which is essentially what delivers the results. However, some diets
promote the exclusion of carbohydrates or fat or even protein. This can lead to deficiencies of certain
nutrients that exist in the excluded food. Further, diets composed of mostly protein and fats promote
weight loss through a diuretic effect. This may lead a person to believe that the intended results are being
achieved, although temporary in nature. Ketosis can be a result of diets composed predominantly of
protein. Ketones are a byproduct of protein metabolization in the absence of carbohydrates. The results
can be muscle wasting, bad breath, dehydration, personality changes, kidney malfunctions and dizziness.
Diets that do not include carbohydrates can result in low intake of dietary fiber leading to colon problems
and constipation. Never participate in any of these diets while pregnant. Doing so can cause serious
problems even death.
All diet claims share the same characteristics. They offer to deprive you of a certain food group or groups
when in reality it is the reduction of total calories consumed that provides the weight loss. Eat everything
but in moderation.
26
Glycemic Index
The Glycemic Index (GI) was first developed in 1981 by a team headed by Dr. David Jenkins at the
University of Toronto. It is a measure of the blood sugar level (not a measure of the blood insulin levels)
based on consumption after fasting. As a standard, glucose has a level of 100. If a person consumes food
with an index of 60, blood sugar levels would increase over a two-hour period by 60% as compared to
eating the same amount of pure glucose.
The Glycemic Index is controversial since it is only valid when sugar alone is consumed. Protein and Fat
slow the absorption Carbohydrates. However, many diet claims reference the Glycemic Index to
substantiate their individual claims. The index was developed as a way to determine dietary guidelines for
diabetics. The American Diabetes Association has not endorsed the Glycemic Index.
According to this theory, a food with a low glycemic index (55 and below) provides a minimal increase in
blood glucose, lipoprotein lipase (an enzyme that promotes fat storage), and insulin. A food is with a high
glycemic Index (70 and above), reduces sports performance due to large increases in insulin production
and can result in low blood sugar (hypoglycemia).
However, many fruits that are classified as having a high Glycemic Index can stimulate lipoprotein lipase
production even though they are low in sugar. According to the Glycemic Index, ice cream is considered a
low GI and whole wheat bread is a high GI food. Therefore, whole wheat bread would create a higher
spike in blood glucose levels and a greater increase in insulin production than ice cream. So it is apparent
that Glycemic Index should not be used as a single indicator.
The following foods are listed according to their Glycemic Index rating. Most of the high glycemic type
carbohydrates are from refined breads and breakfast cereals, white rice, rice cakes, and French fries.
Limit your consumption of high glycemic foods, which create a rise in insulin levels and reduce glucagon
thereby inhibiting your body from burning body fat. Glucagon is a hormone that is made naturally in the
pancreas. It releases glucose from the liver causing blood glucose levels to rise. Eat a minimum amount
of high glycemic foods and combine them with proteins and fats. Remember, even low glycemic foods in
large quantities can cause weight gain.
27
Gylcemic Food Table
LOW GLYCEMIC FOODS 20-49 PERCENT
" All bran cereals " Muesli cereal
" Apples " Navy Beans
" Apple juice " Oranges
" Barley " Peaches
" Berries " Peanuts
" Black-eyed peas " Pears
" Bulgur " Peas
" Butter beans " Plums
" Cherries " Strawberries
" Grapefruit " Soybeans
" Grapes " Wild rice
" Ice Cream " Yogurt (no added sugar)
" Milk
MODERATE GLYCEMIC FOODS 50-69 PERCENT (LIMIT CONSUMPTION)
" Basmati Rice " Potatoes (red, white)
" Beets " Potato Chips
" Buckwheat " Pumpernickel bread
" Carrots " Raisins
" Cereal (low sugar) " Spaghetti
" Corn on the cob " Sourdough bread
" Lima Beans " Sucrose (Table Sugar)
" Oatmeal " Sweet Potato
" Pasta " Whole wheat bread (100% stone ground)
" Peas
HIGH GLYCEMIC FOODS 70-100 PERCENT
" Apricots " Muffins
" Bagels " Pancakes
" Bananas (ripe) " Papaya
" Breakfast cereals (refined with added sugar) " Parsnips
" Corn chips " Puffed rice or wheat
" Corn Flakes " Potato (baked)
" Corn syrup solids " Rice cakes
" Crackers " Shredded wheat [ Pobierz całość w formacie PDF ]