Eating Well…Feeling Satisfied…And Losing Weight…What?! Tell Me More!

For those who have struggled with weight issues…have tried diets and failed…for those who do not feel “satisfied” after eating…please, read this article! You are not alone. There is help. You can lose weight and still feel satisfied at the same time! How? Read on!

The Glycemic Index:
The Glycemic Index (GI) is the easiest, most satisfying eating plan possible. The GI eating plan adjusts for personal preferences and lifestyles and helps achieve goals for blood glucose, cholesterol and triglycerides levels, blood pressure, and weight management. There is no counting calories or jeopardizing your health* when using the GI as a guide to healthier eating.

WOW! Tell me more!
What Is The Glycemic Index?
The Glycemic Index (GI) is a numerical ranking of carbohydrates based on how they compare to a reference food—either glucose or white bread. The GI uses a scale of 0-100, with higher values given to foods that cause the most rapid rise in blood sugar. Low GI foods have a ranking of 55 or less, medium GI foods will have a ranking of 56-69 and high GI foods will be ranked 69-100. Meats and fats do not contain carbohydrates; therefore, they do not have a GI ranking.

What Affects The GI Of A Food?
Fats and fiber tend to lower the GI of a food. As a general rule, the more cooked or processed a food, the higher the GI; however, as with all rules, this is not always true. Below are a few specific examples of other factors that can affect the GI of a food:
Ripeness and storage time – the more ripe a fruit or vegetable is, the higher the GI
Processing – juice has a higher GI than whole fruit; mashed potato has a higher GI than a whole baked potato, stone ground whole wheat bread has a lower GI than whole wheat bread.
Cooking method: how long a food is cooked (al dente pasta has a lower GI than soft-cooked pasta)
Variety: converted long-grain white rice has a lower GI than brown rice; but, short-grain white rice has a higher GI than brown rice.

Other things to consider if using the GI:
The GI value represents the type of carbohydrate in a food; but, says nothing about the amount of carbohydrate typically eaten. Portion sizes are still relevant for managing blood glucose and for losing or maintaining weight.
The GI of a food is different when eaten alone than it is when combined with other foods. When eating a high GI food, you can combine it with other low GI foods to balance out the effect on blood glucose levels.
Many nutritious foods have a higher GI than foods with little nutritional value. For example, oatmeal has a higher GI than chocolate. Use of the GI needs to be balanced with basic nutrition principles of variety for healthful foods and moderation of foods with few nutrients.

Why Is The GI Important?
Research has shown when blood sugars are kept constant, the body performs better and there is less stress to its systems. If the blood sugar drops too low, a person may become listless and/or experience increased hunger. If the blood sugar goes too high, the brain signals the pancreas to secrete more insulin. Insulin brings the blood sugar down primarily by converting the excess sugar to stored fat. And, the greater the rise of blood sugar, the more chance that your body will release an excess amount of insulin; thus, driving your blood sugar down too low. The goal behind GI is simple: minimize insulin-related problems by identifying and avoiding food that have the greatest effect on blood sugar.

GI Offers Healthy Eating For A Life-Time:
The GI eating plan allows you to adjust it to fit your personal preferences and lifestyle. It is a guide. It does not require eating only low GI foods. While you will benefit from eating low GI foods at each meal, this is not to the exclusion of all others. In fact, when following the GI eating plan, there is an unexpected benefit called the “second meal effect.” This benefit works in this manner: The effect of a low GI food will carry over to the next meal, reducing its glycemic impact. This applies to breakfast eaten after a low GI dinner the night before or to a lunch eaten after a low GI breakfast. Rule of thumb: Balance is the name-of-the-game…make it a goal to have at least one low GI food per meal! So, enjoy baking your own bread or eating the occasional treat. If you combine high GI bakery items with protein food and low GI foods, such as fruit or legumes, the overall GI value will be medium.

Sample GI Chart:
Vegetables:
· Low: Green leafy vegetables, broccoli, tomatoes, onions, mushrooms, and most other veggies are low GI foods.
· High: White potatoes and parsnips are two of the few high GI veggies
Grains:
· Low: Pasta, pumpernickel and rye bread, barley, steel cut oats, all bran cereal
· Medium: Brown rice (steamed), wild rice, buckwheat, old-fashioned oatmeal, tortillas
· High: White flour, most breads, most cold cereals, grits
Beans/Legumes:
· Low: Lentils, garbanzos, pintos and black beans
· Medium: Soymilk, baked beans
Fruit:
· Low: Apple, grapefruit, strawberries, peach, orange
· Medium: Banana, grapes, cantaloupe, mango, kiwi
· High: Fruit juices, canned fruits

There are many books about GI available on the market today. Pick one up. Become more familiar with the ranking system. You can be…and will be…the healthy person you desire to be! Remember, it’s your health…your life…live responsibly!

*Warning: Before starting any new health program whether it concerns diet or exercise, please check with the healthcare provider of your choice before starting.

Pam Anderson has earned the credentials of Doctor of Naturopathic Ministry and has actively worked in the field of nursing as a Registered Nurse for 31 years. She is also an Ordained Minister. Pam sees her role as a teacher or consultant. She believes in the body’s innate, God-given, natural ability to heal itself when given an appropriate internal and external environment. Her years of experience in the ministry, medicine, and natural health field enables her to counsel individuals, couples and/or families on the principles for life, health and wellness of body, mind (soul) and spirit as established in God’s Word. Pam, along with her husband, Ron Anderson, operates several natural health clinics. They travel the country as motivational speakers sharing their knowledge of Biblical principles for life, health and wellness. They have been married for 37 years.
For more information on Pam, natural health alternatives, integrative medicine and/or to receive her free newsletter, please visit: www.newhorizonsnaturalhealthcare.com.