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The Slow-Carb Diet

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The Glycemic Index Equation

The glycemic index (GI) is a system of ranking carbohydrates based on how much they raise blood-glucose levels. It was originally developed for diabetics, but its usefulness has grown with our understanding of the impact blood-sugar levels have on hunger. According to Christine Pelkman, PhD, an assistant professor of nutrition at SUNY Buffalo, the theory goes: You eat a carbohydrate. The rise in blood sugar triggers a boost in insulin production. Insulin reduces your blood sugar, which leaves you feeling irritable and lethargic. You're left at Krispy Kreme's door, begging for a doughnut. "Falling blood-sugar levels can cause you to get hungrier faster," says Pelkman.

Balance Your Blood Sugar Levels

There are lots of things you can do to keep your blood-sugar levels balanced. Daily exercise helps, and so do regularly spaced snacks and meals, but your food choices are key. That's where low-GI foods come in. Foods with a GI lower than 55 raise blood sugar slightly, while those in the 55 to 70 range raise it a little higher; carbohydrates with a GI of more than 70 send it soaring. Low-GI foods have a more moderate effect on blood-sugar levels, primarily because they slow digestion -- that's why some low-GI plans call themselves "slow carb."

A number of studies show that a low-GI meal can be more satisfying than a high-GI meal and can help control overeating; some experts speculate that this effect may lead to weight loss. Research also shows that eating a low-GI diet may help prevent insulin resistance, which is a likely culprit in the development of diabetes. "Furthermore, since insulin resistance leads to excess weight gain around the waist, a known risk factor for cardiovascular disease, a diet based on low-GI foods may also be protective of your heart," says David Katz, MD, director of the Yale Prevention Research Center.

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tkrones90843 wrote:

I love this diet but it's a lot to keep track of. I ended up buying the Slow Carb Diet Tools & Recipes app for my iPhone. There is nothing like having the rules, foods and a bunch of recipes in your pocket. I also think there is a lot to be said for the accountability that comes with taking pictures of every thing I eat.

5/13/2013 08:19:10 PM Report Abuse
enasbadr wrote:

I want to share this to my group in facebook , how can i do it ?

9/7/2012 05:27:53 AM Report Abuse
sohosharky wrote:

Excellent article and SO VERY true! If you'd like to learn even more about complex (or slow) carbs read "Why Complex Carbs Are Your Body┐s Best Friend" ... :)

7/12/2012 12:13:03 PM Report Abuse
stella.gaylor wrote:

It would be nice if you would add a list of Low Glycemic foods that we could choose from.

4/19/2012 01:37:54 PM Report Abuse
a4295838 wrote:

Right now I am following the Diet Plan for You blog by nutrition specialist Kate Hill. Kate helped me lose weight in a healthy way in few weeks, without starving! If you want to lose weight, just visit Kate's blog at: I sincerely recommend it. Good luck to you all!

9/17/2011 05:29:34 AM Report Abuse

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