The Glycemic Index Diet is unique because it is based on picking your foods according to the effects these foods have on your blood sugar levels. It was of course first developed as a way to help diabetic patients keep track of the foods they ate and how these foods would affect their blood sugar levels. This resembles calorie counting, and it is based around this the Glycemic Index Diet was developed.
The point of this diet is that some types of carbohydrates raise the blood sugar level very fast and these are the bad carbs. What you want is the carbs that raise blood sugar steadily over a long period of time, because these are the good carbs.
The bad carbs tend to make you feel hungry much sooner, which causes you to snack unnecessarily and more often. The good carbs keep you feeling satisfied for a long period of time, preventing the excessive snacking that often leads to unwanted weight gain.
On the issue of the foods themselves, bad carbs include foods such as white bread, white rice and even refined wheat flour. These foods have a Glycemic Index of 70 and higher.
Foods with a low glycemic index of 55 and under include oats, most fruits, nuts, beans and whole meal foods altogether. There are of course foods that fall in the medium glycemic index range of 56 to 69 such as spaghetti, bananas and even corn on the cob.
Another unique thing about this diet is that it is not only centered on weight loss, but longevity and better health overall.
Research more on this subject here:
- Diabetes.ca: The Glycemic Index
- Mayoclinic.com: Glycemic index diet: What’s behind the claims – Mayo Clinic
- WebMd: Glycemic Index Diet Plan Review, Foods, and More – WebMD
Soy is a type of protein that is derived from the soy bean, which comes from the soy plant. It is a very viable protein source that is very popular especially for people who prefer not to get their protein from animal sources. Recent studies also suggest that soy may very well play an important role in helping people lose weight.
How can soy aid in weight loss?
- It will leave you sated for longer
Consuming soy as part of your regular diet will actually leave you feeling satisfied for a long period of time. For a person trying to lose weight, this is great news because, if you are fuller for longer, you are less likely to snack excessively. This goes a long way in helping you avoid excess carbs, thereby losing weight.
- It has a low glycemic index
Soy has what is referred to as a “low glycemic index” . It is a scientific term but what it means is that it will prevent your blood pressure from spiking from food consumption as it typically would when you consume foods rich in glucose or fructose.
This will in turn prevent the unnecessary release of insulin into the body, which is responsible of converting carbs into fat for storage, ergo no weight gained.
Soy in itself contains very little carbs, so including it in your diet will aid you weight loss efforts greatly.
You probably have heard that breakfast is the most important meal of the day. Well its true, for you fuel your body and mind for all the work that it will carry out through out the day.
One of the most beneficial foods to eat at breakfast (and not only) is oatmeal. Though not as popular as your sugary cereal, oatmeal is far superior nutritionally, and more often than not, cheaper.
Oatmeal and Weight Loss
Oatmeal is a great choice for those trying to lose weight. Oatmeal contains the compound beta-glucan.
A study published in the journal Molecular Nutrition and Food Research in 2009 discovered that the feeling of feeling full (satiety) increased with the consumption of foods that contained beta-glucan.
Also, oatmeal is a great source of fiber that helps give that sense of being full (that will prevent those midday binges) as well as reduce the risk of colon cancer (the benefits of a high-fiber diet).
Furthermore, oatmeal has a low glycemic index that greatly helps reduce the risk of diabetes. Basically what a low glycemic index does is it aids the stomach empty its contents slowly. Slow bowel movements affect the body’s blood sugar levels and produce less insulin resistance in the body.
A lower insulin resistance keeps type 2 diabetes at bay.