Yay!! I’ve lost 25.6 pounds total so far with 54.4 pounds to go to reach my goal! My BMI has dropped from 36.9 to 33.1 and my goal BMI is 24.9.
Natural Weight Loss
Carbs and the Glycemic Load Index
Now that you know your calorie allowance and the foods best suited for your metabolic type, you’re ready to learn about carbs.
Don’t panic – not all carbs are bad.
There are good carbs, and there’s room for them in any wholesome, balanced diet.
Once you understand which carbs you should avoid and why, you’ll be able to eat healthy and keep losing weight.
The difference between these recommendations and those of other diets is basically a difference in carb evaluation.
Other diets define carbs as good or bad according to the glycemic index, which is an incomplete rating based on how quickly the carb breaks down and releases glucose into your blood.
Where these diets fall short is in only evaluating quality, not quantity, of carbs in any given food.
It sounds confusing, but by only thinking about the quality of a food’s carbohydrate content, we don’t get the whole story.
The carrot is a perfect example of how the glycemic index can give a good food a bad name.
The type of carbohydrate in a carrot turns into blood sugar quickly, which puts it high on the glycemic index and makes it a no-no for other dieters.
But, if you look at the bigger picture, the total quantity of carbs in a carrot is low, which means even though the carbs are turning into blood sugar quickly, there are so few that their overall effect on blood sugar isn’t very dramatic, so they’re okay to eat.
By considering the quantity and quality of carbs in any given food, you have a more holistic and useful way of evaluating its nutritional value.
This more accurate measurement is known as the glycemic load index (GLI).
It pertains mainly to carbohydrates like vegetables, fruits and grains.
It’s designed to help you figure out at a glance which carbs are okay and which you should avoid.
“Bad” carbs are the ones that get broken down in your body very quickly, triggering insulin release and promoting fat storage.
If a food is high in bad carbs, it ranks high on the GLI, scoring 15 or higher.
Bad carbs often come in the form of refined sugars and processed grains.
In fact, the reason they break down so quickly in our bodies is they undergo chemical changes during factory processing similar to our digestive system, so they’re partially digested when we eat them.
Pretty gross, huh?
They’re found in packaged foods like white bread, pasta, crackers, baked goods, and other foods made with white flour and little or no fiber.
As if those weren’t reasons enough to stay away from high-GLI foods, the quick production of insulin has another adverse effect: When insulin levels in your blood increase, your blood drives amino acids into your muscles.
When an amino acid is increased, it’s driven across the blood-brain barrier, where it interacts with a protein in the pleasure area of your brain and stimulates the production of the pleasure hormone serotonin.
This is why processed foods become addictive both physically and psychologically.
Once you experience the pleasure effect from eating an unhealthy processed food, it’s tempting to want to repeat the behavior again and again.
The bottom line?
Stay away from these carbs.
They can sabotage you and will hold you back from achieving your fitness goals.
Good carbs – the ones that score 10 or below on the GLI – take a long time to digest, creating less of a need for immediate insulin release in your bloodstream and helping to stabilize your blood sugar level.
They contain important vitamins, minerals, and nutrients essential for good health.
Our bodies are designed to eat these unrefined carbs like vegetables and whole grains.
Carbs that fall between 10 and 15 on the GLI aren’t optimal, but aren’t the worst thing in the world.
Remember, these distinctions between good and bad carbs are important for all metabolic types.
Even slow oxidizers who do best with higher ratios of carbs in their diet should pick carbs from the lower end of the GLI.
Be aware you shouldn’t base your diet solely on the glycemic load index.
It’s important and valuable to be able to consider a food’s GLI score, as well as its caloric content, but there are foods that are low on the GLI and high in fat and calories.
Be conscious of your caloric allowance and stick to it.
The GLI is just one more helpful tool in maximizing the success of your weight-loss plan.
A sample glycemic load index is on pages 88-89 in Jillian’s book.
Come join me on my weight loss journey! I’d love to have you along!
Have an awesome day!
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If you’d like to read Jillian’s book, you can get it here: Winning by Losing
Dick and Lenay