There's no doubts among researchers about the connection between high blood pressure and stroke. Whole grains that are high in fibre, helps in weight loss and provides some healthy nutrients to those, who make it a regular part of their diet. The Researchers at the University of Rhode Island, Kingston, conducted a six month study on 180 overweight adults and found that whole-grain cereals helps people lose weight, and boosted their consumption of fibre, magnesium and Vitamin B-6.
A high-fibre diet, keeps the digestive system in good working condition, while also alleviating constipation, diverticular disease, and haemorrhoids (piles). However, while introducing a fibre-rich food in the diet, it should be introduced gradually, as for some, it could create a feeling of bloating or constipation, when consumed in excess.
It has been learned that it is impossible to predict the impact on blood glucose levels by certain foods, instead people are fed carbohydrate foods and the response measured. This response is known as the Glycemic Index (GI), it is a measure of how quickly carbohydrate foods are digested and absorbed, and ranks carbohydrate foods according to their impact on blood sugar (glucose) levels: as indicted by elevated blood glucose. Foods with a high GI are absorbed quickly into the blood stream and cause a rapid rise in blood glucose levels. Some carbohydrate foods will maintain your energy levels for hours, while some may cause your blood glucose to rise and fall. When our blood glucose levels are stable we have plenty of readily available fuel for the brain and muscles.
Include low glycemic index foods in meals and snacks to slow the release of glucose into the bloodstream. After high intensity exercise (strength training) a high glycemic index snack should be consumed within 30 minutes.
Low-GI foods take longer to digest and help delay hunger pangs that little bit more and thus promote weight loss.

Reducing the GI in your diet reduces your insulin levels and increases the fat burning apparatus in your body.
Regular consumption of low GI foods increases the feelings of fullness and satisfaction and so prevents weight gain.
Alcoholic beverages especially wine are also low GI so can be included in your diet but remember to count them in your daily caloric intake.
In conclusion low GI foods are ideal for losing weight due to the slow absorption from the stomach. If you're a beginner to weight training and want to workout from your home this is the perfect ebook for you.
Increase Your Muscle Size And Improve Your Physical Fitness In 90 Days Or You Get To Keep This Breakthrough Fitness Guide FREE! Their intake of these nutrients was higher than that of dieters who were on a low-calorie diet, but avoided whole-grain cereal. Also, while increasing the fibre intake, it is also important to increase fluid intake, else, it could lead to constipation. While foods with a low GI are broken down more slowly over time and keep blood glucose levels more stable (Remember that low is slow!). Different types of carbohydrate can also affect feelings of fullness in the stomach and this can influence hunger and your ability to control your body weight. If our blood glucose levels drop too low (hypoglycaemia) we feel tired, dizzy and generally unwell. A low glycemic index snack a few hours before exercise will help maintain your energy levels for more effective training. So please choose your carbs carefully as this will lower your insulin levels and burn more fat.

Look at the carbs that you eat the most, as these will have the most dramatic impact on your diet. Try taking in six small meals a day of healthy low fat low GI foods to prevent overeating at meal times and control appetite.
Rice and bread might be low in fat but when your body is burning the carbohydrates in these foods it doesn't burn as much fat. These foods if eaten by themselves will not have much effect on your glucose levels and are very low GI. Low GI foods also help to keep blood sugar levels more stable and this has an effect on reducing sweet cravings. The researchers concluded that a fibre-rich diet could help people cut down on calories, while also maintaining or improving the quality of their diet.
Further-more, a high fibre diet is low in fat and is a good source of most vital nutrients. The program should be high in fibre and contain a varied amount of foods to provide the required amount of vitamins and minerals. So if you are on a low fat diet, you wont lose as much weight if your calories are still high. Whole-grain cereals that are rich in fibre are packed with Vitamin B, Vitamin C, iron, protein and calcium.

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