South Beach Diet Low Carbohydrate Foods

The South Beach Diet is often misclassified as a low-carbohydrate diet. You may be wondering if you can only eat bacon and eggs for breakfast, a pound of hamburger for lunch followed by a nice thick steak for dinner. The answer is no. Instead of focusing n eliminating certain food groups, the South Beach Diet emphasizes the right carbs, fats and proteins to lead you into good health.

The South Beach Diet is based on the glycemic index (GI), a measure of how much food affects your blood sugar levels. Each food is assigned a GI number or the amount that food increases your blood sugar level compared to white bread. The higher the number, the more that food keeps your blood sugar elevated. High levels of blood sugar lead your body to over-produce insulin which then leads to rapid dip in your blood sugar causing you to crave additional carbs. This cycle leads to a condition known as insulin resistance, the body's inability to properly process fuel, fats or sugar.

Insulin resistance has been tied to several health risks. It is a known precursor for Type II diabetes and has been linked to cardiac disease and increased cholesterol levels. Aside from intense carbohydrate cravings and central obesity, there are no symptoms. Today, it is estimated that millions of Americans suffer from the disease.

You can eliminate insulin resistance through proper diet. Many low-carbohydrate diets simply cut all carbs. However, carbs are essential to the health and satisfaction of our bodies. The correct approach is to only avoid carbs that keep our sugar levels elevated. This is where the South Beach Diet comes in. It takes a three-phase approach to eliminate insulin resistance, encourage weight loss and regulate your blood sugar levels.

Throughout the diet, you will enjoy low-glycemic index foods such as lean meat, fish and poultry; low-fat dairy products; leafy, green vegetables; select legumes and nut as well as a variety of spices. During the second and third phase, you will also incorporate fruits and whole grain breads and pastas. You will be taught how to occasionally indulge without wrecking your diet long-term.

The South Beach Diet doesn't rely solely on low-carbohydrate foods because it simply isn't feasible or healthy. It is designed to incorporate minimally processed, low-glycemic index carbs to satisfy your palette without throwing your blood sugar levels off and setting off the cycle of spikes and dips that leads to insulin resistance.

Reggie Dunn is a long time diet enthusiast and follower of the South Beach Diet.

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