There is varied scientific research on how diets rich in high-glycemic-index foods affect our weight and health. Some research links it to an increased risk for diabetes, heart disease, and even ovulatory infertility, and colorectal cancer. Lower GI foods have been shown to help control type 2 diabetes and improve weight loss. Despite all the varied studies on glycemic index, eating whole grains, beans, fruits, and vegetables -- all foods with a low glycemic index -- is indisputably good for many aspects of health.

 

One of the most important factors that determine a food's glycemic index is how much it has been processed. Milling and grinding removes the fiber-rich outer bran and the vitamin- and mineral-rich inner germ, leaving mostly the starchy endosperm. Other factors that influence how quickly the carbohydrates in food raise blood sugar include the following: type of starch, fiber content, ripeness, fat content and acid content, and physical form (i.e. finely ground grain are more rapidly digested that coarsely ground grain).

 

You can't use the glycemic index to rule your dietary choices. For example, a Snickers bar has a glycemic index of 41, marking it as a low glycemic index food, but it is far from a health food. Instead, use the Index as a general guide. Whenever possible, replace highly processed grains, cereals, and sugars with minimally processed whole-grain products.

Having food in your stomach during class can cause cramping, nausea, reduce range of motion, and lower energy levels. All of these possible affects of eating before class are physically uncomfortable as well as mentally distracting!

 

If you worry about feeling devoid of energy without eating before class, try to eat only a small amount of natural, unprocessed foods, and foods that easily digest -- like soups, fruits and vegetables. But do your best to leave a significant amount of time between eating and taking class... You'll notice that the deep breathing we start class with (Pranayama), and try to continue into our postures, boosts our energy supply! It even acts as a substitute for the energy one would normally derive from food.

 

If you take evening classes that overlap with dinner-time, you may worry about eating a big meal late at night after your class. In order to avoid weight gain by eating late, try eating your heaviest meal midday. Then after class, if you are truly hungry, eat only a small meal that is easy to digest.