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Glycemic Index Protocol

  

“Over consumption of high Glycemic Index foods leading to a high level of insulin can produce a high level of inflammatory arachidonic acid.”   Kreisberg et al

"If you eat any one of the high GI foods alone it will raise your blood glucose. But if you eat them with protein and fat it will not. That is the way we should eat."   Nancy Appleton PHD

     

The Glycemic Index GI is a ranking of how quickly foods raise your blood sugar. Glucose itself is given a value of 100. The lower a food’s GI the slower the food is turned into glucose. Unless you have been exercising and are in glucose deficit it is a good idea to eat low in the GI. If you eat some food with a high GI try to balance it with some foods low on the GI. The idea is to have a stomach of food that will SLOWLY turn into glucose. A stomach of high GI food forces your body to create large amounts of insulin (See Insulin Protocol). Over the years creating too much insulin can lead to diseases such as diabetes. (See Diabetes Type 2 Prevention Protocol) and many food scientists think shortens your life.

In general the more highly processed a food is the higher its GI. For example white flour and all the baked goods made from it all tend to be high GI foods. Refined grains are higher than their unprocessed versions. Fruits and vegetables tend to be medium to low GI foods. Fats, oils and fatty meats are low GI foods.

When our digestive systems evolved foods high on the GI were few and far between. We simply do not have the means to eat many of them. Eating a large amount of foods high on the GI is associated with for a wide range of serious health problems, including obesity, heart disease, and diabetes.

   

Benefits from eating foods low on the GI

  • Insulin sensitivity preserved

  • Diabetes risk lessened

  • Cardiovascular disease risk lessened

  • Hunger reduction

  • Improved energy (See Energy Protocol) levels

  • Carbohydrate stores replenished

  • Weight (See Over Weight Protocol) control and loss

  

Get a small Pocket Book with GI values for the foods you often eat

Here is a simple food list with their glycemic Indexes

Extensive Alpha GI Index of foods

 

Nutritional Data's write up on the Glycemic Index

 

More

http://lpi.oregonstate.edu/infocenter/foods/grains/gigl.html

 

Consider Nutritional Data’s Fullness Factor in addition to the Glycemic Index

http://www.nutritiondata.com/topics/fullness-factor#common

 

 

This File was last updated on 05 February 2020 01:48 PM

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