You may have heard of the glycemic index. It's simply a scale that ranks carbohydrate sources according to the simplicity or complexity of its sugar, starch and fiber content. Foods high on the glycemic index are made up of primarily glucose, the smallest sugar molecule possible. These foods, when consumed in excess, raise blood sugar levels and require the pancreas to secrete excess insulin to reduce the blood sugar levels. When excess insulin is consistently produced, we get fat!
Foods high on the glycemic index are white bread, cereals, baked potatoes, white rice, pasta, etc. I'm not suggesting that you eliminate these foods. I'm merely proposing that you consume them in moderation and in proper balance with good sources of protein.
Foods low on the glycemic index are fruits, vegetables, oatmeal, skim milk etc. I recommend that you get a list of high and low glycemic foods for your personal meal planning. So, how do we continue to eat these foods but lose fat? One of the great things about lean protein sources is they not only assist in building muscle but also slow the entry rate of carbohydrates into the blood stream.
If you consume a large pasta meal, you will most likely spike your blood sugar levels. However, if you slightly reduce the pasta amount and add some lean protein such as baked chicken breast, you actually create a more balanced blood sugar level.
Another example: Two cups of rice will have a very different affect on your blood sugar level compared to one cup of rice combined with four ounces of turkey. A bowl of cereal will have a very different affect on your blood sugar levels compared to one cup of cereal with some egg whites on the side. Don’t forget this vital point; if you control blood sugar, you control body fat.
