Maybe you would like to give the glycemic index diet a try, or you'd just want to try eating foods based on their glycemic load to see how good it can help you control your blood sugar levels and weight loss efforts naturally, there are a lot ways to get started. To start with you need to get a glycemic index food chart so as to have a guide to go by. Here is good site with a glycemic food index chart that has an excellent breakdown of the chart and extra added information, just click on glycemic food chart. This is just one of many charts on the internet so feel free to find one that suits you, then print it out and post it to a spot on the refrigerator.
If you are experiencing any conditions like hypoglycemic or diabetic and taking medications for it then be sure and inform you physician what you are going to do and make sure you have their blessings. The doctor then can help you by checking your blood sugar levels and adjusting the medications. By following this modified diet make sure to tell the doctor of any, and I mean, any side effects.
Some simple tips for using the glycemic index food chart:
1. Be aware that there is nearly always a food choice alternative. Maybe oatmeal is one of your favorite breakfast meals. Then you can keep the glycemic load and the speed of blood sugar low by twitching to old fashioned oatmeal that is cooked rather than eating instant oatmeal. Instead of regular potatoes, give sweet potatoes or yams a try. Still yet, boil the regular potatoes instead of baking. Also use whole grain bread instead of white bread.
2. Remember you do not have to stay away from GI food that has a high number just eat them in moderation. Adapt yourself to eating smaller portions and that alone will lower the glycemic load or eat only low GI load foods on occasion which will keep low the impact the foods will have on your daily blood sugar levels.
3. Another tip is to think in terms of meals not foods. If you want to include high GI foods in a meal then at the same meal make sure to include low GI rated foods. Just to give an example, you want that instant oatmeal for breakfast so what you do is add to it some bran fiber and topping it off with some fruit.
By adding fiber, protein, the good fat foods and acidic foods like vinegar and lemons can lower your overall GI load in you meals also. The addition of these foods lower the speed of the carbohydrates absorbing into your body. This creates a more gradual elevation of blood sugar and not quick high rises.
4. Remember that the GI is only a guide for you to use. The rules for this game are not set in stone so go easy on yourself when following the rules. Many high rated foods are good and nutritious so do not stay away from these foods but reduce the size of your portion.
5. Alter and create new cooking styles. Depending how the food is prepared the GI rating will be different. Mainly, the more the food is cooked the higher the rating is elevated. Raw uncooked foods have the lower blood sugar impact, however we know that everything can not be eaten raw. But you can cook certain foods less. Take pasta it can be cooked 'al dente' way which means it is still firm when eaten. The blood sugars will be less impacted than with fully cooked soft pastas.
6. Know how your blood sugar responds to different foods. A good way to incorporate GI into your hypoglycemia, weight loss management and diabetes programs naturally is to have a careful watch on the many foods and how they affect you.
Most people eat any food and it will have little or no impact on their blood sugar levels however, manyh will find that their blood sugar will go through the roof. When th food will affect you will be different as well. On occasion when you eat one food it will cause your sugar levels to rise within the hour. On the other hand something else affects the sugar levels only after several hours.
Some diabetics can eat pizza and will get very little movement on their blood sugar level at all. But, on other hand, some will see a spike in their levels in just a few hours. And so on with breads, candy, cereals, pasta and rice.
A few reasons for the differences is probably related to the portion size or the cooking methods. There is no one exact universal pizza that everyone eats and gets away with it. On a thick crust pizza you will most likely get more simple carbohydrates from eating it. With a few that have lots of vegetables on the pizza will tend to balance out the GI load. In addition, the sauces and toppings have added sugar in them. However, the actual response is due to the kind of pizza you eat. With all the different toppings you can have on the pie and thickness of the crust eventually will affect the sugar levels and influence your weight loss progress.
That is why the GI is not a hard and fast diet in the usually accepted definition of the word. What we have determined here is that the glycemic index changes with the food on the way you cook them, on the portion size and the foods themselves.
Controlling your weight loss by using the GI can be complex and even an overpowering program. You should be able to see that after time and a concentrated effort to understand it you can make a success out of your efforts and the glycemic index weight loss program.
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