In this time and age when a lot of people are striving to lose as much weight, in as little time as possible, carbohydrates are erroneously considered as foods to avoid, as they are fattening. If you want to lose weight safely, you’d do well to do so whilst maintaining a healthy balanced diet. Seeing that carbohydrates are a crucial part of a balanced diet, it is imperent that you understand carbohydrates and know which ones to eat more of and which ones to eat less of.
When you eat carbohydrates they get converted to glucose in the body and causes your blood sugar levels to rise. The body uses this glucose as a source of energy with any surplus stored as glycogen in the liver and muscles. When the blood sugar levels rise, it is like a signal to the body to stop using your stored body energy and use glucose instead. Therefore, it is clearly evident that if you keep your blood glucose levels constant, and avoid sudden peaks and troughs, your body can potentially carry on using up your body fat for energy. This is where low glycemic index (low GI) carbohydrates come in.
Low GI carbohydrates, generally with a GI lower than 55, are broken down slowly in the body and results in a gradual rise in blood glucose levels, which doesn’t totally trigger the body into stopping using up your stored body fat. Therefore, you can still eat carbohydrates and lose weight.
These low GI carbohdrates, compared to high GI ones, are more sustaining and keep you full for longer. This helps you in your weight loss persuit by helping you to manage appetite levels and delaying hunger. Low GI carbohydrates are particularly important for aiding blood glucose control in diabetes and for weight loss programmes.
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Good examples of foods low on the glycaemic index include whole grain bread, basmati rice and most fruits and vegetables. Fruits and vegetables are particularly nutrient-rich, and fibre-rich which helps boost your health, whilst you lose weight. Basing your balanced diet around meals containing low GI foods is the way to go to lose weight safely.
For the best results you probably need to limit the consumption of high GI carbohdrates, fatty foods and too much sugar in your diet. And, remember that some low GI fruits like bananas can become high GI if too ripe. Therefore, choose your foods wisely, plan your diet well and lose weight safely.