Last week, we discussed effective ways to enhance the metabolism and how to make it more active. Today, I will talk about a low glycemic index (GI) diet and explain Dr. Montignac’s method of losing and controlling weight.
The Montignac’s diet is based on very low GI whole foods to restrain blood sugar and insulin elevations. When abrupt rising and declines of sugar and insulin are controlled, voracious appetites are tamed and fatigue is reduced, which are aftermaths of a high GI diet. A low GI load leaves you ample space to eat your heart’s fill of salad, vegetables, legumes (lentils, chickpeas) and reasonable portions of al dente spaghetti.
The lowest GI foods (15 or less on the GI list) are leafy greens, tomatoes, eggplants, cucumber, garlic, onions, fresh apricot, soybeans, and peanuts. Lentils, dry peas, fructose, and dark chocolate (over 70% cocoa) follow as well as most fresh fruit, legumes, raw carrots, and dairy products. Dry fruits, whole grains, and wild rice come next. Whole rice, sweet potatoes, slightly undercooked and pasta are below 50 on the GI, therefore acceptable. Foods, higher than 50 on the index, can sabotage your efforts to lose or control weight.
The highest foods on the index are maltose (bier) and glucose, which reach a 100 and more. They are followed downward by cooked potatoes and starches. Honey, hamburger buns, corn flakes, pop corn, pastries, cooked carrots, sugar, white rice and pasta, raisins, beetroot, jam, banana, and melon come a little lower on the GI, but they are still high on the list (over 80).
Refined sugar and carbohydrates and soda drinks are not part of the Montignac diet. With high sugar consumption, insulin rises sharply, increasing appetite and sugar intake, all of which result in sugar addiction and over-consumption. Such responses lead to hyperglycemia (sugar and insulin levels shooting up, then falling sharply), weight gain, and insulin resistance, which cause diabetes as well as health decline.
Food labels with corn syrup, sucrose, glucose, maltose, dextrose, lactose, maple syrup, sucanat, natural cane sugar, and dehydrated cane juice should be eliminated from the diet. The natural sweetener, high fructose corn syrup (HFCS), should be avoided, too. It is frequently included in processed food like soda drinks, canned and frozen foods, and baked goods. HFCS, higher on the GI than refined sugar, enters cells faster, raising insulin and fat formation.
When cholesterol rises, the liver gets disturbed and so do the metabolic rate and the appetite regulating system, resulting in increased appetite, high-calorie consumption and slower metabolism. This response prompts weight gain, insulin resistance (diabetes Type 2), and cardiovascular problems.
Artificial sweeteners’ sweet taste unleashes insulin production as well. With no or little sugar for insulin to metabolize, insulin remains in the system, wreaking havoc. Sweeteners like aspartame (Nutrasweet), neotame, saccharin, and sucralose increase the appetite and food and calorie intake; they are also damaging to health. They are found in sugar-free chewing gum, sweets, mints, and light soda drinks.
We have discussed what to eat and what to avoid, but there is more to healthy eating. When and how to eat are important factors in controlling weight, heart disease, diabetes, and health decline. Three balanced meals should be eaten regularly throughout the day with low-fat and low-calorie snacks, without skipping meals.
Small portions make you burn more fat, reduce cholesterol and insulin levels, and enhance the metabolism, thus burning more calories, losing weight, and maintaining health.
Probably the most important meal of the day is breakfast as it jumpstarts the metabolism and reduces overindulgence. Scientific research indicates that having a good breakfast is filling and calories are more efficiently burned than in pushed off meals. Studies show that fiber-and-nutrient-rich foods (vegetables and salads) are low in calories as well as satisfying to hunger, resulting in low-calorie intake, whereas empty-calorie foods (refined sugars and carbohydrates) are fattening and increase appetite. A good breakfast, low in GI foods and high in nutrients (protein, whole grains, nuts, and fruit), stabilizes sugar and insulin levels, enhancing the metabolism.
Late night meals slow down the metabolic rate, resulting in weight gain. Studies show that individuals who stay up late tend to eat more and put on weight more easily. If you have no choice but to eat late, take a walk after dinner to stimulate your metabolism.
There are many types of foods, which are both nourishing and low on the GI list if eaten in moderation. These include fresh fruits, vegetables, legumes, whole grains, nuts, seeds, eggs, yogurt, and lean protein like fish, chicken, turkey, and shell fish.
For detoxification, dark leafy greens, the cabbage family, asparagus, artichokes, green tea, and pomegranate are effective. Turmeric, onion, garlic, and ginger are antioxidant-rich condiments.
Unfortunately, hydrogenated oils (trans fats), refined oils, sugar, and grains, corn sugar, and artificial sweeteners are included in processed foods. Keep away from them along with canned, junk foods, and soda drinks. Limit dairy products, caffeine, and fried foods. Pastries, cakes, and rich desserts should be a treat not a rule in a healthy diet.
By stimulating your metabolism with Montignac’s low-glycemic diet, regular activity, and body cleansing, you will achieve health balance, stay slim, revive energy, remain disease-free, boost immunity, and prolong healthy years.
— Mariam Alireza is a holistic science specialist. Send comments to [email protected]. Log on to www.arabnews.com for previous articles.
