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How Glycemic Index affects your blood sugar

What Is the Glycemic Index?

Man people ask me what is Glycemic Index and how does it affecting our body. The Glycemic Index—or GI, for short—is a system that ranks foods by how they affect your blood sugar levels. Low-glycemic index foods (less than 55) produce a gradual rise in blood sugar levels that’s easy on the body. Foods between 55 and 70 are intermediate-glycemic index foods.

Foods with high-glycemic index numbers (more than 70) make blood sugar levels as well as insulin levels spike fast. We now realize that’s a health threat. Mounting research suggests keeping blood sugar levels from spiking pays off in many ways. Foods low on the glycemic index appear to stave off heart disease, prevent type 2 diabetes, help you evade serious side effects if you have diabetes, curb your appetite so you lose weight, and perhaps even help you feel more energetic.

Glycemic-Index

Is It Hard to Use the Glycemic Index?

Definitely not. Here is the general guideline: Include at least one low-glycemic index food at each meal or snack, advises top glycemic index expert Jennie Brand-Miller, PhD, University of Sydney, Australia.

No one’s suggesting you eliminate all high-glycemic index foods, but you can use this guide to work toward more intermediate- and low-glycemic index choices—with the exceptions noted below. So far, there’s no fixed rule as to the number of glycemic index points that you are “allowed” at each meal.

Let this guide put the glycemic index to work for you starting today.

Key

* Eat sparingly any low- or intermediate-glycemic index foods that are printed in red, such as candy bars. These are high in empty calories. Eat too much, and you’ll crowd out essential nutrients and gain weight.

** On the other hand, don’t avoid or even limit high-glycemic index foods that are printed in green. These are low-calorie and very nutritious foods, such as watermelon and baked potato.

Low-Glycemic Index Foods: Less Than 55

Food Glycemic Index
Artichoke <15
Asparagus <15
Broccoli <15
Cauliflower <15
Celery <15
Cucumber <15
Eggplant <15
Green Beans <15
Lettuce, all varieties <15
Low-fat yogurt, artificially sweetened <15
Peanuts <15
Peppers, all varieties <15
Snow peas <15
Spinach <15
Young summer squash <15
Zucchini <15
Tomatoes 15
Cherries 22
Peas, dried 22
Plum 24
Grapefruit 25
Pearled barley 25
Peach 28
Canned peaches, natural juice 30
Dried apricots 31
Soy milk 30
Baby lima beans, frozen 32
Fat-free milk 32
Fettucine 32
M&Ms Chocolate Candies, Peanut* 32
Low-fat yogurt, sugar sweetened 33
Apple 36
Pear 36
Whole wheat spaghetti 37
Tomato soup 38
Carrots, cooked 39
Mars Snickers Bar* 40
Apple juice 41
Spaghetti 41
All-Bran 42
Canned chickpeas 42
Custard 43
Grapes 43
Orange 43
Canned lentil soup 44
Canned pinto beans 45
Macaroni 45
Macaroni 45
Pineapple juice 46
Banana bread 47
Long-grain rice 47
Parboiled rice 47
Bulgur 48
Canned baked beans 48
Grapefruit juice 48
Green peas 48
Oat bran bread 48
Chocolate bar, 1.5 oz* 49
Old-fashioned oatmeal 49
Cheese tortellini 50
Low-fat ice cream* 50
Canned kidney beans 52
Kiwifruit 52
Orange juice, not from concentrate 52
Banana 53
Potato chips* 54
Pound cake* 54
Special K 54
Sweet potato 54

 

Intermediate-Glycemic Index Foods: 55 to 70

Food Glycemic Index
Brown rice 55
Canned fruit cocktail 55
Linguine 55
Oatmeal cookies 55
Popcorn 55
Sweet corn 55
Muesli 56
White rice 56
Orange juice from frozen concentrate 57
Pita bread 57
Canned peaches, heavy syrup 58
Mini shredded wheats 58
Bran Chex 58
Blueberry muffin 59
Bran muffin 60
Cheese pizza 60
Hamburger bun 61
Ice cream* 61
Kudos Whole Grain Bars (chocolate chip) 61
Beets 64
Canned apricots, light syrup 64
Canned black bean soup 64
Macaroni and cheese 64
Raisins 64
Couscous 65
Quick-cooking oatmeal 65
Rye crispbread 65
Table sugar (sucrose)* 65
Canned green pea soup 66
Instant oatmeal 66
Pineapple 66
Angel food cake 67
Grape-Nuts 67
Stoned Wheat Thins 67
American rye bread 68
Taco shells 68
Whole wheat bread 69
Life Savers 70
Melba toasts 70
White bread 70

 

High-Glycemic Index Foods: More Than 70

Food Glycemic Index
Golden Grahams 71
Bagel 72
Corn chips 72
Watermelon** 72
Honey 73
Kaiser roll 73
Mashed potatoes 73
Bread stuffing mix 74
Cheerios** 74
Cream of Wheat, instant 74
Graham crackers 74
Puffed wheat 74
Doughnuts 75
French fries 76
Frozen waffles 76
Total cereal** 76
Vanilla wafers 77
Grape-Nuts Flakes 80
Jelly beans 80
Pretzels 81
Rice cakes** 82
Rice Krispies 82
Corn Chex 83
Mashed potatoes, instant 83
Cornflakes 84
Baked potato** 85
Rice Chex 89
Rice, instant 91
French bread 95
Parsnips** 97
Dates 103
Tofu frozen dessert 115

 

Sources: Amer. Jour. of Clinical Nutrition. Excerpted in part from The South Beach Diet (Rodale) by Arthur Agatston, MD.

More related info: Glycemic Index and Diabeticc Diets

 

5 Reasons Why Are You Not Losing Weight With Exercise

Working out and keeping fit is not an easy task! We need to remember that we are all different. Some of us have an easier time losing weight and toning up than others. You may be able to bench press 300 pounds or run a 5K in 20 minutes, but that doesn’t mean that you are able to easily get a shredded six-pack.

Sometimes, people can diet and work out and track their calories and do everything right—but still not lose weight. I can’t begin to tell you how often members, friends and even acquaintances ask me why they’re not losing weight despite doing X, Y or Z. It’s one of the most common questions I get as a health coach. Sometimes, the answer isn’t that easy to come by.

Here are five reasons why you may not be seeing the results that you want:

lose-weight-exercise

1. Proper Nutrition

Eating is half the battle! People can work out five days a week and burn hundreds of calories, but if they are not fueling themselves properly, all that hard work is squandered. The body needs good nutrition to make sure that it is able to support the work being done.

Eating a diet rich in protein, vegetables, fruits and good fats is the way to go if you are looking for a boost in workouts. Change out the pasta for quinoa. Snack on raw green beans instead of pretzels and chips if you want a crunch. Choose the salmon instead of the T-bone steak. Making decisions like these will send you on your way to better results.

Another common misconception is that we need to eat three full meals a day to support proper nutrition. In reality, we should be eating five to six smaller meals a day. Here is my eating schedule: 7 a.m. healthy breakfast with Herbalife shake, 10 a.m. snack, 1 p.m. lunch (colorful meal), 4 p.m. healthy snack (like fruits or Herbalife protein bar), 7 p.m. dinner, 10p.m Herbalife shake before sleep. Try your own version and see how fast your body makes the transition to a more efficient well-oiled machine!

 

2. Lack of Periodization

I know what you are asking yourself. What does that funny word that I can’t pronounce mean? Well, periodization (period-i-zation) refers to the periodic change in your workout regimen. This is something that almost everyone overlooks, and it is one of the biggest culprits impacting your results.

Let me paint a picture for you. There’s a middle-aged man at the gym. You see him every day. On Monday he does bicep curls. On Wednesday he performs bench press. On Friday, he feels saucy and runs on the treadmill. He does this every week for the entire year you are at the gym. Here is the issue with our friend. First, you need to stop watching him work out (just kidding, we all stare a little and wonder). Now really, he is never going to see results. The human body needs variety. For example, if you were to eat the same lunch everyday for a year, you would get sick of it and want something new for lunch. The same goes for the body and working out. The body needs to be fed a different workout plan every so often to keep it from getting stale.

Change your workout every three to four weeks. This amount of time gives your body the ability to work hard and make gains. But before it starts to get used to the daily routine, you fool your body and make a quick change to a new routine. That change will literally shock your muscles and force them to work harder in order to keep up with the change. You will be surprised at how quickly you will see results by changing your routine every several weeks.

 

3. Lack of Intensity

sweat workoutWhether you are an early bird or a night owl, the amount of effort you put into a workout may be your downfall. How can you tell if you are working hard enough?

Let’s start with sweat. We all sweat differently, but if you see that salty goodness dripping off your brow, you are probably working at a pretty high rate. Sweat happens in reaction to your body overheating, and overheating happens when the body is working. Sweat = results.

Let’s move onto your breathing. Heavy breathing signals that your body is working hard. If you are moseying around the gym floor, chatting away as you press your weights, this is not working hard. Work harder, breath harder, get results!

Finally, while you don’t want you to push yourself till you drop — you need to feel your heart racing. As your heart rate increases, you move toward the training zone in which results happen!

P.S. If you notice that you have mastered an exercise, it may be time to up the ante. Add weight to the bar. Perform more sets or reps. Keep pushing yourself to the next level.

 

4. OMGD Syndrome

Yes, I made OMGD Syndrome up. It stands for One Muscle Group Per Day Syndrome, and it is contagious! Unfortunately, it can lead to a lag in results.

Too many people focus each workout on one muscle group. When I first started lifting weights and training, I had this syndrome. I had one day devoted to chest. The next day was devoted to back. The next day focused on arms. Now, don’t get me wrong, incorporating a weight-training program into your life is a major benefit. It is the manner in which you incorporate it that will give you the results you want.

There is a major benefit to exercising multiple muscles groups during each workout. An example would be combining chest exercises and back exercises into a day devoted to upper-body training. This provides for a more diverse and efficient session and it can be done by performing supersets using two to three exercises.

If the theme of our session is upper-body strength, we can take three exercises and turn them into a circuit. For example, you can start with a dumbbell incline bench for 10 reps, then kettlebell bent over rows for 10 reps, followed by a decline push up for 10 reps. Do this for three rounds and you’ll notice a big difference.

 

5. Overtraining

overtrainingYou are probably thinking that I made up “overtraining.” How can one overtrain? First of all, isn’t the point of training to keep pushing yourself to be better and better until you achieve your best? Well, sure it is. But, rest and recovery are just as important as the actual training session. If you do not give your body the much-needed rest after a long series of intense workouts, then your body will not produce the lean muscle mass you want. It will actually do the opposite by burning off muscle. This is called muscle glycogen depletion. Trust me, you don’t want this to happen. Many times people overtrain themselves to the point of exhaustion or injury.

5K Herbalife Fun Run in Kuala Lumpur

5K Herbalife Fun Run in Kuala Lumpur (25th Oct 2014)

5k-herbalife-run

Start healthy active lifestyle today! Join us for 5K Herbalife Fun Run in Kuala Lumpur on 25th Oct 2014! Seats are limited! Call for register today!

Venue: Taman Tasik Titiwangsa, Kuala Lumpur
Date: 25th October 2014 (Saturday)
Time: Start at 6.30AM