Low Glycemic Foods
The Glycemic index, otherwise known as the GI list, is a numerical index which categorizes various carbohydrates in terms of their response to the glucose in the body. Foods on the glycemic index are therefore given a ranking or grade based on the immediate effect they have upon the blood sugar level of the body. The scale goes from zero to hundred, and is commonly divided into three different categories of foods. High glycemic foods are those which have a value of over seventy, and are the worst foods as far as balanced blood sugar levels are concerned. Next are the medium glycemic foods which range from seventy to fifty five, and low glycemic foods are anything below fifty-five.
Examples of high glycemic foods are things like dates, rice cakes, and mashed potatoes. Medium glycemic foods include processed grains like white bread and white rice, as well as raisins, mango, and papaya. The previous foods should be avoided by anyone who suffers from diabetes or has diabetes in the family. They should also be avoided by people who many be experiencing symptoms of unbalanced blood sugar, such as dizziness. This article will focus on the low glycemic foods and give you an idea of what kinds of things you should build your diet around if you want to keep your glycemic intake down.
There are many reasons to opt for low glycemic foods, for one they give the body a consistent and long lasting source of energy, as opposed to high glycemic foods which give the body a boost of energy before dramatically depriving the body of energy and allowing the body to crash. Your body also digests high glycemic foods quicker and turns them into glucose before you have a chance to burn off that energy which results in you gaining weight.
Sugary cereals are obviously high on the glycemic index and therefore present a very bad start to the day. All bran cereals, wheat kernel cereals, rye cereals, and especially pearl barley are low on the glycemic index and provide a much better breakfast alternative.
Beware when it comes to fruit because although fruit is generally good for you, some can be rather high on the glycemic index. The lowest includes cherries at a rating of only twenty, as well as dried apricots, apples, pears and plums.
Vegetables provide the lowest glycemic foods, such as cabbage (only ten on the index), tomatoes, eggplant, squash, broccoli, celery, and asparagus are all under twenty on the index. These foods can be eaten safely while keeping the body’s blood sugar down.
For anyone wanting to stay healthy or even to lose weight, following a low glycemic index diet can be helpful. For those worried about developing diabetes, this kind of diet is actually essential. Finding foods that work for your body will keep you stronger, fitter and in better health.
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