Simple Steps to a Low Glycemic Diet by Australian strength coach Gary Matthews
It has been learned that it is impossible to predict the impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods and the response measured.
This response is known as the Glycemic Index (Glycemic Index), it is a measure of how quickly carbohydrate foods are digested and absorbed, and ranks carbohydrate foods according to their impact on blood sugar (glucose) levels: as indicted by elevated blood glucose.
Foods with a high Glycemic Index are absorbed quickly into the blood stream and cause a rapid rise in blood glucose levels. While foods with a low Glycemic Index are broken down more slowly over time and keep blood glucose levels more stable (Remember that low is slow!).
Some carbohydrate foods will maintain your energy levels for hours, while some may cause your blood glucose to rise and fall. Different types of carbohydrate can also affect feelings of fullness in the stomach and this can influence hunger and your ability to control your body weight.
Why is the Glycemic Index important? When our blood glucose levels are stable we have plenty of readily available fuel for the brain and muscles. If our blood glucose levels drop too low (hypoglycaemia) we feel tired, dizzy and generally unwell. If our blood glucose levels rise too quickly a rapid drop usually follows this.
Include low glycemic index foods in meals and snacks to slow the release of glucose into the bloodstream. A low glycemic index snack a few hours before exercise will help maintain your energy levels for more effective training.
After high intensity exercise (strength training) a high glycemic index snack should be consumed within 30 minutes. This will help to replace energy and start the recovery process.
Low-Glycemic Index foods take longer to digest and help delay hunger pangs that little bit more and thus promote weight loss. So please choose your carbs carefully as this will lower your insulin levels and burn more fat. The secret is to swap high Glycemic Index foods with low Glycemic Index foods.
Steps to a Low Glycemic Index Diet:
* Start with a healthy, well balanced and varied diet based on a good nutrition program. The diet should be low in fats, moderate in carbohydrate and protein. The program should be high in fibre and contain a varied amount of foods to provide the required amount of vitamins and minerals.
* Look at the type of carbohydrates that you consume during the day. Look at the carbs that you eat the most, as these will have the most dramatic impact on your diet.
* Try to change the carbs you eat the most with at least one low Glycemic Index one. (Replace potato with sweet potato, use noodles instead of rice) By substituting half of your daily carbohydrate from high Glycemic Index to low Glycemic Index will result in an overall reduction in the Glycemic Index of your diet.
* Reducing the Glycemic Index in your diet reduces your insulin levels and increases the fat burning apparatus in your body. Try to reduce the high Glycemic Index’s in your diet by substituting them with low Glycemic Index’s.
* Regular consumption of low Glycemic Index foods increases the feelings of fullness and satisfaction and so prevents weight gain. Try taking in six small meals a day of healthy low fat low Glycemic Index foods to prevent overeating at meal times and control appetite.
* Remember, that it is also important to look at the calories in food to. Rice and bread might be low in fat but when your body is burning the carbohydrates in these foods it doesn’t burn as much fat. So if you are on a low fat diet, you wont lose as much weight if your calories are still high.
* Chicken, beef, fish, eggs, nuts, and avocados contain very little or no carbohydrates. These foods if eaten by themselves will not have much effect on your glucose levels and are very low Glycemic Index. Alcoholic beverages especially wine are also low Glycemic Index so can be included in your diet but remember to count them in your daily caloric intake.
In conclusion low Glycemic Index foods are ideal for slow absorption from the stomach. Low Glycemic Index foods also help to keep blood sugar levels more stable and this has an effect on reducing sweet cravings.
Gary’s professional career began in the Royal Australian Air Force where he was employed as a Fitness Instructor. He has over 20 years of experience. His duties consisted of training recruits in various disciplines including strength training and conditioning techniques. He was soon posted to Penang, Malaysia where he was primarily responsible for creating and maintaining a commercial gymnasium used by service personal and civilians alike. During this time, Gary is also fluent in the Malaysian language, and was an essential player in re-leasing negotiations with the Malaysian and Australian governments. Gary continued to utilize these skills when he returned to Australia and began his tenure with the ANA and Sheraton hotel chains where he lead a cultural staff exchange between the ANA hotel Gold Coast and Manza Beach Resort in Okinawa, Japan. Gary used his expertise to develop their leisure and sports club and also gained fluency in the Japanese language.
Gary has continued to build upon his gym instruction and personal training experience throughout his entire career. By developing client routines and noting their frustrations with time intensive training reGlycemic Indexmes, it became apparent that the more people train, the slower their respond to the training. Gary steered away from volume training and developed a fitness technique that requires people to be in the gym for only 20 minutes a week. When Gary introduced this element into his clients’ fitness routines, they began to make rapid progress while increasing functional muscle and dramatically decreased body fat levels. When Gary further combined this technique with a more nutritional diet, total transformations were achieved in as few as ten weeks. Gary currently directs a very successful personal training business on the Gold Coast of Australia and promotes abbreviated training as the preferred fitness method. He also continues to run a fitness consultancy for off and on-line businesses.