Not every carbohydrate foods are the same -- in fact they behave quite differently within our bodies. The glycemic index (GI) describes this difference by ranking carbohydrates based on their effect on our blood-glucose levels. Choosing low GI 2 day diet original carbs -- those that produce only small fluctuations within our blood sugar and levels of insulin - is a secret to long-term health, reducing your risk of cardiovascular disease and diabetes, and is a key to sustainable weight loss.

The GI is a ranking of carbohydrates (carbs) on the scale from zero to 100 according to the extent to which they raise blood-sugar levels after consuming. Foods having a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood-sugar levels. Low-GI foods, due to their slow digestion and absorption, produce gradual rises in blood sugar levels and insulin levels, and have proven benefits for health.

Low GI diets have shown to improve both glucose and lipid levels in people with diabetes (type 1 and kind 2). They've benefits for weight loss simply because they help control appetite and delay hunger. Low GI diets also reduce levels of insulin and insulin resistance.

To determine a food's GI rating, measured servings of the food containing 10-50 grams of carbohydrate are fed to 10 healthy people after an overnight fast. Finger-prick liquid blood samples are taken at 15-30 minute intervals over the next two hours. These liquid blood samples are used to create a blood-sugar response curve for that two hour period. These blood-sugar curves are compared to the curve for sugar and ranked compared.

The use of a standard meals are essential for lowering the confounding influence of differences in the physical characteristics from the subjects. The average of the GI ratings all 10 subjects is published as the GI of this food.

Eating lots of high GI foods could be detrimental to your health since it pushes your body to extremes. This is especially true if you are overweight and sedentary Switching to eating mainly low GI carbs that slowly trickle glucose to your blood stream keeps your time levels balanced and means you will feel fuller for longer between meals.

Low GI diets help people lose and control weight; increase the body's sensitivity to insulin; improve diabetes control; prevent cardiovascular disease; reduce blood levels of cholesterol; will help you manage the signs and symptoms of PCOS; reduce hunger and keep you fuller for longer; and prolong physical endurance.

High GI carbs help re-fuel carbohydrate stores during after exercise which is a very specific need that justifies high GI carbs. During intense exercise, as well as for a few hours afterward, high GI foods could be beneficial by spiking insulin during this time. Insulin is normally a fat cell function hormone, but during and after exercise it switches to some protein building hormone.

The basic technique for eating the reduced GI way is simply a "this for that" approach -- that is, swapping high GI carbs for low GI carbs. You don't have to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.

Use breakfast cereals based on oats, barley and bran.

Use breads or pastas with whole-grains or stone-ground flour.

Reduce the amount of potatoes, corn, beets, and carrots you eat.

Reduce really sweet fruits like pineapple, orange, mango.

Enjoy other types of fruit and veggies.

Use Brown Basmati or Doongara rice.

Eat plenty of salad vegetables having a vinaigrette dressing.

Make sure to include protein with each and every meal to assist blunt insulin response. Don't skip meals as which will encourage emergency glucose production through the body, with the accompanying insulin spike to handle it. The Paleo, Mediterranean, Ornish, and South Beach Diets are several examples of a minimal glycemic diet.

GJ Free Press health columnist Scott Rollins, M.D., is board certified using the American Board of Family Practice and the American Board 2 day diet new of Anti-Aging and Regenerative Medicine. He focuses on bioidentical hormone replacement, thyroid and adrenal disorders, fibromyalgia along with other complex medical conditions. He's founder and medical director from the Integrative Medicine Center of Western Colorado and Bellezza Laser Aesthetics .