Home
>
Weight Loss
>
Understanding the Glycemic Index

Understanding the Glycemic Index

Things get so confusing when it comes to understanding what foods are high on the glycemic index scale and what effects your blood sugar production. I have focused a lot of my diet around eating lower glycemic index foods, but more importantly understanding that even when you eat high glycemic foods you can help reduce the blood sugar impact, by eating a combination of both high and low glycemic index foods together, that overall helps slow down the insulin production in your body. What I mean would be the following example :

Say you're hungry for toast in the morning. Your first and worst option would be to grab a couple slices of plain white bread and put jelly and butter on them. You have three sets of problems with this scenario. One is the bad carbohydrates in the over processed white bread and the next is the saturated fat levels in the butter, and third is the sugar content in the jelly that factors into spiking your insulin production. So many people eat something simple like toast in the morning and this is just one example of a choice that could be improved upon. Let's look at another way to eat more healthy:

So you're hungry for toast in the morning. How about this option : Select whole wheat pita bread that is all natural. I get mine from Trader Joe's!! I love this store. Next you slice the pita in half and put NO FAT or reduced fat cheese in between the pocket and toast away. Now you have incorporated a lower glycemic index carbohydrate that provides more fiber and added a protein in the NO FAT or low fat cheese, that in combination with the consumption of the good quality carbohydrate, produces a mucher lower effect on spiking your insulin production.

So Make your choices wisely when it comes to selecting the right types of foods that have an impact on raising and lowering your blood sugar levels quickly.
Remember it takes less than an hour to metabolize carbohydrates, between 2-3 hours for proteins, and over 3 hours to metabolize fat in your diet.

Ever get that hungry feeling less than an hour after chowing down on a bag of Doritos or potato chips. Ever feel hungry less than an hour after eating a plate full of oriental food that was all vegetables. It is because your body starts metabolizing almost right away, when it comes to carbohydrates. Now just imagine those carbohydrates are made up of simple carbohydrates (sugar-like in regular soda, potato chips or other over processed snack foods, or French fries- deep fried potatoes that are loaded with saturated fat and heavy on the high glycemic index scale of carbohydrates.) Also there have been some recent studies that have stated that high fructose corn syrup- found in many foods produced for children that include fruit drinks, fruit snacks, and things like ketchup, are helping enormously to contribute to the huge increases in childhood obesity.

A BAD COMBINATION THAT DOES NOT SUPPORT A HEART HEALTH LIFESTLYE

Here are some other great options : One of the keys to a lean, sexy, healthy body is controlling insulin production and blood-sugar levels. The easiest way to do that is by eating healthy low-glycemic foods -- things like vegetables, fibrous fruits, whole grains, seeds, nuts, lean proteins, etc. Generally, it's a good idea to avoid most foods that contain high-glycemic ingredients like white flour, white sugar, corn syrup, etc. These are those 'bad' foods that wreak havoc on your insulin levels and increase your body fat levels in the process. They can also damage your health over time.

However, if you can't stand the idea of never again eating some of your favorite foods - pancakes and muffins for instance - and 100% whole grain flour just isn't an option for you, there is an easy way to lower the glycemic count of just about any food: Oat bran

Oat bran can be added to most foods to help lower their glycemic counts. It's one of those 'magical' fiber foods that does all kinds of good things for your body. In fact, oat bran is probably one of the healthiest low-glycemic carbs you can eat.

The best part is that oat bran can be added to literally hundreds of different foods and recipes without significantly changing their taste. That's not the case with most other brans and whole grains, which definitely alter the taste and texture of any food they're added to. You can mix oat bran into muffins, pancakes, breads, scones, soups, stews...the list goes on! These normally high-glycemic foods all become quite a bit healthier when you add in a good amount of oat bran...and less likely to cause your body to store more fat. (Of course, using whole grain flours and whey protein powders will make them even healthier and MUCH lower on the glycemic scale!)

Pure oat bran can be purchased at many health food stores and natural grocery stores, as well as on the Internet. Always choose an 'organic' version when possible to limit your intake of harmful chemicals.

So remember choose low glycemic index foods that do not cause your blood sugar to spike and insulin production to jump. If you are eating potentially higher glycemic index foods select the best ones that provide the most in the way of nutrition and health, and always try to incorporate proteins that will help slow down the metabolizing of those higher glycemic index foods and keep your blood sugar and insulin production in check.

Robert Adams holds an Associates Degree in Culinary Arts from the Culinary Institute of America, is a Certified Coach in Coaching for Personal Development as well Interaction Management, is a member of NESTA- National Endurance Sports Trainers Association, and lives a healthy lifestyle through his Body Perfect Fitness philosophy of healthy eating and fitness focus.

recurring maid service Buffalo Grove ..

In The News:

The iconic Mary Kay pink Cadillac goes electric with the Cadillac Optiq, available only to the company's top 1% of sales force performers.

Cybercriminals abuse trusted Intel driver to gain kernel access and shut down Windows Defender, enabling undetected malware deployment since July 2025.

Using email aliases for online shopping and subscriptions can protect your privacy by preventing companies from linking your activity across websites.

New research shows AI overlap does not equal job replacement, with knowledge-based roles seeing most integration while physical jobs remain least affected.

Scammers target seniors who avoid social media by exploiting public records like obituaries and real estate filings to steal personal information and money

Recovery team in Italy use AI-enabled drones to detect missing hiker's red helmet, leading to successful recovery after months of ground searches

Google Salesforce system breach exposes business data while scammers use incident to target users with fake security calls and phishing attempts.

Google announces Pixel 10 lineup with Tensor G5 chip and Gemini Nano AI, introducing Magic Cue, Pro Res Zoom up to 100x and satellite emergency support features.

C San Diego study reveals 86% of school safety companies monitor students 24/7 on personal devices, raising privacy concerns.

Users can now add their favorite outlets' coverage to the Top Stories section of Google search results by utilizing the 'preferred sources' feature. With just a few clicks, you can add Fox News.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Interstellar object 3I/ATLAS shows an unexpected frontal glow that Harvard's Avi Loeb says cannot be explained by sunlight reflection or standard cometary outgassing.

Receiving order confirmations for purchases you never made could mean your email address is being exploited in fraud operations targeting multiple retailers.

First wireless brain implant works with Apple's official protocol, enabling hands-free control of iPhones, iPads and Vision Pro through thought alone.

Data brokers sell personal details that scammers use to target retirement funds through fake financial advisor calls and convincing phishing attempts

Ten innovative tech solutions from gait sensors to smart pill dispensers help adults 65+ track fall risks and prevent injuries before they happen.

Meta AI internal documents revealed chatbots were allowed to flirt with children and engage in romantic conversations until the company was exposed by Reuters.

ChatGPT will avoid giving direct mental health advice under new OpenAI rules following instances where the AI model provided harmful or misleading responses.

Your phone tracks you in more ways than that little GPS icon suggests. Here’s how to find and clear hidden location logs on iPhone and Android.

Authorities in France and the Netherlands have been notified. Meanwhile, impacted customers are being told to stay alert.

Apple just rolled out a redesigned Blood Oxygen feature to specific models, following a recent victory in a legal dispute.

Kidney dialysis provider DaVita experienced a ransomware breach by the Interlock gang affecting 916,000 people in the second-largest U.S. healthcare attack of 2025.

A Chinese-made Unitree R1 robot walked Manhattan streets and shopped for shoes as part of KraneShares' $28 million AI robotics fund promotion campaign.

The ShinyHunters cybercriminal group breached Google's Salesforce system through vishing attacks, stealing business contact details and customer data.

Stay up to date on the latest AI technology advancements and learn about the challenges and opportunities AI presents now and for the future.

Understanding the Glycemic Index

Weight Loss