How to Effectively Eat the Fat Off of Your Body-Metabolic Nutrition
  

We are familiar with the concept of simple and complex carbohydrates – candy and table sugar are considered simple sugars, and whole wheat bread and brown rice are complex carbohydrates.  But now you may be hearing about a newer way to categorize starchy foods, called the "Glycemic Index."
   

The Glycemic Index indicates how much a carbohydrate is able to raise your blood sugar level. Foods whose carbohydrates break down slowly release glucose into the bloodstream slowly, so blood sugar levels do not rise and therefore these foods have low glycemic index scores. Those that break down quickly cause a high rise in blood sugar and have a high glycemic index. Most vegetables have a low glycemic index, because of their fiber content.  Also, proteins and fats tend to slow the digestion of food in the intestine, and so they reduce the glycemic index as well.
  

In general, low glycemic foods are those under 55; moderate are from 56-69, and high glycemic foods are those with a glycemic index greater than 70.
     

Glycemic Rating of Certain Foods:

        Sugar     58
        Carrots     71
        White bagel    72
        100% whole grain bread  51
        Corn flakes    92
        All Bran     38
        Baked potato    85
        Baked sweet potato   61
        Pineapple    59
        Apple     38

Using the Glycemic Index/Load of foods to set up your meals.

Research which appeared in Diabetes care reported that eating a low glycmic load meal really benefited those with diabetes, due to  a clear improvement in levels of glucose in study participants. The same situation holds true for people trying to lose fat weight. Here are examples of a low glycemic and high glycemic dinner. The first bloc explained the impact on whether you store or release fat in the form of weight.
   

High Glycemic Dinner
                                             Cals.  Prot.  Fat. Carb.
   3 oz. Chicken                         99      18      3    0
   1 cup of white rice                  205      4      0    45
   1 small slice French bread      92        4      1    18

Low Glycemic Dinner
    3 oz. Salmon                        156     17      9     0
    6 oz. Sweet potato                144      0       0    36
    1 cup Asparagus                    27      3        0     5
  

You can see by the type of carbs that the high glycemic meal,even with the chicken that will lower the overall load, is still higher in simple carbs to effect the insulin response upward due to a lack of
fiber in that meal.