Low glycemic diet is often the first thing when you think about good nutrition. This topic I just show how it’s different between low glycemic diet and high glycemic diet. There are six class of nutrients, carbohydrates, proteins, fats, vitamins, minerals and water. We are discussing first three because those are the one that are going to provide an energy source to you and fuel your activities. So we are also saying to the importance of the low glycemic index. Now a lot of people are just starting to hear about this. We quickly explain it’s all about to you
First we already said to carbohydrates in that first group such as breads, rice, fruits and vegetables, These are all carbohydrates, they give you energy sometimes give you instant energy. We don’t want you focus on those foods that give you instant energy. We’ll tell you why.
In the chart, If in the morning you have a breakfast is whole wheat toast and some juice. Those foods break down very quickly to blood glucose or blood sugar. They break down into sugar in your system, they are going to raise your blood sugar really quickly, and what happens at that peak point is the your pancreas is going to release insulin. Insulin job is to drive that energy into the muscles so we can be active and have a lot of energy. But what’s happening is we are getting too much surge from a lot of our refined products that we are eating .When that happens, the insulin drives the blood sugar down, your blood sugar rise fast and drop fast, when you bottom out you become hypoglycemic and you often become a little bit shaky. You don’t feel so good. And what happens you start craving carbohydrates again. You want something sweet like sticky buns, some chocolates, another coffee. Because you are feeling low your energy down. What happens we dose carbohydrates back . We go up and insulin is secreted from the pancreas and if we have too much of this insulin is a fat storage hormone. This overabundance of insulin circulating in our system, actually puts us into a weight gain mode. That’s not we want and we call this “The roller coaster effect”. We eat a high glycemic food we crash, we eat a high glycemic food we crash so on. What we want to do is bring the blood sugar down. So when we eat a low glycemic breakfast choice. Let’s say we’re having some yogurts and fruit would be a great and there are many other choice you can have. Your blood sugar right slowly and they come down slowly. We are in control of what we’re eating our energy supply is more constant. We’re not getting that huge fluctuation and our body is able to start releasing body fat plus we have consistent energy.
I’ll show you a few food choices that you might want to consider. Quick Cook Oatmeal is actually really high on glycemic index. Anything is over 65 to 100 is considered high glycemic whereas Slow Cook Oatmeal only 40 to 60 so much better choice. Next you can have pasta but we recommend you go al dente. It’s slightly undercooked rather than that overcooked pasta which can send your blood sugar’s rising quickly. There are some good cereals on the market but not too many people are surprised like bran, flakes, cheerios, etc. can be very high scenic. They actually break down into sugar really quickly in your system. For those who are vegetarian, there is awesome choice. Legumes, as a great source of protein and carbohydrate. Sweet potatoes versus a whole white russet potato. Recipe potatoes are really high glycemic. So simple choices dietary changes in your diet can give you a better work hope. They can help you manage your weight, feel better.
I just want you think about nutrition. It’s so important for having a great workout
Credit : https://www.youtube.com/watch?v=MPfBGjP-cQs