Day 10. Glycemic Index
Why The Glycemic Index Can Help You Lose Weight
You know that there are carbohydrates that are good for you and carbohydrates that aren’t. But how do you tell the difference? Is there a measurement you can use to choose which carbohy- drates are best to eat?
There is. It’s called the Glycemic Index (GI). This index assigns a number to the carbohydrates you eat every day. Generally speaking, the lower the number, the better the food is for you.
When you use this tool to take a closer look at the foods you eat, you’ll learn more about how each bite impacts your blood sugar. GI is a powerful way to look at food, and when you use it the right way it can make it much easier to reach your goals.
Why the Glycemic Index Matters
When you use the GI to make decisions about food, you’ll...
•Choose foods that keep you fuller, so you’ll eat fewer calories and lose more weight.
•Avoid foods that have a high impact on your blood sugar, so you’ll have a lower risk of diabetes and start using stored fat for energy.
• Make more conscientious choices about which foods you include in your diet.
When you don’t use the GI to help you choose carbs, you’ll...
• Run the risk of eating low-quality carbs
• Eat more calories because the carbs you eat don’t keep you full, leading to weight gain
• Have a higher risk of diabetes, especially if you tend to choose low quality carbohydrates
The Science Behind the Glycemic Index
The Glycemic Index assigns a number to a food based on how quickly it makes your blood sug- ar rise. Low GI foods (those with a score of 55 or lower) are digested very slowly and cause fewer spikes in blood sugar. High GI foods (those with a score of 70 or higher) are digested quickly and can cause blood sugar spikes. Foods with a score of 56 to 69 are somewhere in the middle.
For example, most sugary cereals have a score of around 75. If you ate a bowl of that for breakfast, your blood sugar would spike, your body would digest it quickly, you’d feel hungry sooner, and after a short burst of energy, you’d likely feel fatigued.
But what if you were to choose a meal with a lower GI number? Let’s say you had a bowl of oatmeal for breakfast. Oatmeal has a GI of 55, which is much lower than sugary cereal’s 75. This means that your body will digest the oatmeal slower than it would sugar. You would stay full longer, and your blood sugar would not rise as quickly.
By choosing low GI foods, you put yourself in a great position to eat less, lower your risk of diabetes, and improve your overall health. But that’s not the only benefit. Studies at Sydney University found that eating fiber before eating high glycemic foods can help reduce their glycemic index.1 Unicity Balance, an advanced fiber supplement, is clinically proven to do just that. Its patented formula creates a soft gel solution that coats your stomach and reduces the speed at which your body breaks down your food. Sugar enters your bloodstream at a more controlled rate, which means fewer spikes in insulin.
So what does all this tell us? By choosing low GI foods and supplementing with Unicity Balance, you can make a huge change in how your body processes carbohydrates. When you start using the Glycemic Index to guide your food choices, you’ll better control your blood sugar, feel fuller, and move towards your weight loss goals more quickly.
So are you ready to give it a try?
Make a Change: For the next two weeks, check the Glycemic Index for all the foods you eat. Limit your high GI foods (with a score of 70 or higher) to two servings a week. Take Unicity Balance before each of your two main meals to help further control your body’s response to sugar.
Challenge Yourself: For the next two weeks, check the Glycemic Index for all the foods you eat. Eliminate all high GI foods from your diet. Use Unicity Balance before every meal to help further control your body’s response to sugar.
Are you ready to commit to using the Glycemic Index and Unicity Balance to improve your diet and better manage your blood sugar?
Your Next Steps
1. Drink Unicity Balance before you eat. 10-15 minutes before a meal, mix a packet of Unicity Balance with 8-10 ounces of cold water. Your body will thank you!
2. Check the the Glycemic Index for the carbs you eat. Use the charts we’ve provided to choose foods that have a low GI. These foods will keep you full, give you more fiber, and cause fewer blood sugar spikes.
1. Reynolds, R. C., Stockmann, K. S., Atkinson, F. S., Denyer, G. S., & Brand-Miller J. C. (2008). Effect of the glycemic index on carbohydrates on day-long (10 h) profiles on plasma glucose, insulin, cholecystoki- nin, and grehlin. European Journal of Clinical Nutrition 63, 872–878. doi:10.1038/ejcn.2008.52
3. Watch your portions. A food’s GI is determined based on a specific serving size. Eating more than that amount can result in a larger spike in blood sugar. Portion control is also a vital way to meet your calorie goals and keep losing weight.
4. Think about nutritional value. The Glycemic Index is a valuable tool, but it shouldn’t be the only way you choose foods. For example, potato chips have a GI of 56, while oatmeal has a GI of 55. While those numbers are very similar, oatmeal has much more nutritional value.
Think Long Term
The Glycemic Index and Unicity Balance will be just as useful once your 21 day challenge is over. Here’s how to make the most of them in the long term.
• Keep a GI chart nearby. Keep a digital copy on your phone or computer, or print out a hard copy to keep on hand.
• Recruit family and friends. Let others know about the benefits of the GI and Unicity Balance. Motivate each other to make better food choices.
• Talk to your doctor or take a blood test. Many people who try Unicity Balance find that over time, their ability to regulate their blood sugar becomes better and better. Some have even been able to reduce their dependence on insulin, or go without it altogether.