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Phoenix, AZ, March 29, 2019 (GLOBE NEWSWIRE) -- The ketogenic diet is a popular and effective low-carb, high-protein option, mainly used to achieve quick weight loss. For many with chronic conditions such as inflammation, diabetes, heart disease, epilepsy, and dementia, this diet is related to improvements or even reversals of these health conditions in the beginning to intermediate stages.
Keto diets work through a metabolic process referred to as ketosis. As a dieter reduces his or her carbohydrate intake and adds more protein, ketosis begins to occur when the body no longer has enough glucose stored to create an energy source. When the body’s preferred fuel source (carbohydrates) are no longer present in the body, it results in a build-up of acids called ketones. These ketones facilitate increased fat breakdown and allows the body to burn fat for energy rather than excess carbs. This concentration on fat burning, rather than stored up carbohydrates tends to lead to quick, visible weight loss for most dieters who stick to it.
Yet, keto dieters must keep in mind there is a difference between refined carbohydrates and complex carbohydrates before they start tossing out essential nutrients. Refined or processed carbohydrates are what we find in our high glycemic foods index. Most are found in snack foods, breads, desserts, pastries, white rice and pastas. You’ll want to minimize consumption of refined carbohydrates in order to stick with a keto diet.
Complex carbs, however, are needed for energy as well as muscle growth. Consuming complex carbs won’t raise your blood sugar levels and can actually aid in weight loss by supplying the body with much-needed fiber, b-vitamins, minerals, and other essential nutrients. Complex carbs can be found in brown rice, quinoa, rye bread, vegetables, fruits, beans, and lentils.
The keto diet plan may vary, but the basis for each is the restriction of high-glycemic foods. The glycemic index (GI) is a ranked number that determines how quickly the body breaks down carbs into glucose and is often used as a staple in diabetic diets. High glycemic foods (usually those with refined carbs) quickly break down into glucose, spiking blood sugar levels. Consistently high blood sugar levels result in weight gain, insulin resistance and inflammation. While low glycemic foods, take longer to break down and have little to no impact on blood sugar levels.
The lower number, the better. Keto dieters tend to consume foods in the low to medium range:
Here are a few examples high glycemic foods to avoid on the keto diet:
Low to medium glycemic foods include:
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