The high glycemic foods keeping you from losing weight are the same as those you should avoid if you want a healthy heart.
- They cause an unacceptable impact even when you eat what appears to be a “normal” serving size.
Eating significant amounts of these foods will easily defeat efforts for weight loss, even when such efforts include regular exercise.
➡ Because these high glycemic foods are quickly digested, high-glycemic- carbohydrates enter the bloodstream rapidly, causing a surge of glucose.
➡ Then, this fast impact of glucose is met with an equalizing amount of insulin to move the glucose into muscle and fat cells. It becomes a dangerous carousel of overcompensating and low blood sugar.
Unfortunately, it doesn’t end there.
Looking for a quick fix to the unpleasant effects of low blood sugar, people then often choose another high-GI food.
➡ Naturally, another glycemic surge occurs, and your body takes a roller coaster ride again and again.
➡ The effects leave your body feeling hungry and fatigued while causing fat storage instead of fat burning and adding more pressure on your heart from the yo-yo effects.
It’s important to note that as used here that the term “high glycemic” specifically refers to glycemic load-not glycemic index.
Here’s the difference:
➡ The glycemic load (GL) of food is a number that estimates how much the food (itself) will raise a person’s blood glucose level after eating it.
➡ The glycemic index is a value assigned to foods based on how slowly or how quickly those foods cause increases in blood sugar levels.
➡ Glycemic load is the better metric of the real-world effect of a given food on blood sugar since it takes into account portion size as well as the glycemic index.
➡ Eliminating (or at least drastically reducing) the use of high glycemic load foods is a major underlying principle of a healthy eating plan.
When talking about the high glycemic foods keeping you from losing weight and from having a healthy heart, these are the troublemakers:
Foods Rich In Highly Processed Carbohydrates
Short-grain white rice, rice pasta, macaroni and cheese from mix
- Russet potato, pumpkin
- Most baked goods such as white bread and bagels
- Most breakfast cereal (Cornflakes, puffed rice, bran flakes, instant oatmeal)
- flour tortillas
- Pretzels, rice cakes, popcorn, saltines
- snack chip
- soft drinks
Other examples of processed carbohydrates are bleached, enriched wheat flour and white sugar.
Because these foods have been stripped of their nutrients and fiber, they are often called “empty calories.”
Some of the most common high glycemic foods to avoid for losing weight, diabetes management and healthy hearts include:
- sports drinks (e.g., Gatorade, Powerade, etc.)
- soft drinks
- sweetened iced tea, lemonade, etc.
Desserts Rich in Sugar and/or Flour
- Sugar-sweetened candies / ice cream / yogurt
Processed/Concentrated Fruit Products
- Fruit juices
- Melons and pineapple
- Fruit “leather”, strips, etc.
Other Foods To Avoid
Be aware that there are also some foods that are NOT “high glycemic” but are still best avoided by dieters.
Among the most common of such weight-loss “troublemakers” are:
- Alcoholic beverages (including beer, wine, and “hard” liquors)
- Fructose-rich foods most commonly fruit juices, honey, high fructose corn syrup (HFCS) and agave nectar
- Some meats, butter, cheese, nuts, mayonnaise, etc.
Going light on these foods will generally make losing weight and keeping down the build-up of fat easier on any nutritionally balanced diet.
The added benefits of keeping your diabetes well under control and protecting yourself from heart disease seem more than worth making the necessary changes to your diet.
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