A low glycemic index diet is one that focuses on the effects that carbohydrates have on your blood glucose levels. Low glycemic index diets can help you avoid or treat type 2 diabetes, obesity and other health problems. A low glycemic index diet is not a strict diet plan, but rather has certain guidelines that you should try to follow.
UNDERSTANDING THE GLYCEMIC INDEX:
To understand what a low glycemic index diet is, you need to understand what constitutes the glycemic index of a food. To measure the glycemic index of food, researchers give volunteers a specific amount of the food being tested and measure the increase in blood glucose levels over time in the volunteers. This change in blood glucose levels is then compared to the changes seen from "control" foods, such as glucose or white bread. The higher and more rapid the change in blood glucose levels, the higher the glycemic index food.
HOW TO PLAN A LOW GLYCEMIC INDEX DIET:
Planning a low glycemic index diet can be complicated because the glycemic index values for foods are often not listed on the food label. Some websites have databases that contain the glycemic index numbers for different foods; this can be an invaluable tool. As a general rule, foods with a "low" glycemic index have values less than 50, whereas high glycemic index foods are between 70 and 100. You should try to minimize the amount of foods you consume with a high glycemic index and emphasize low glycemic index foods.
FACTORS:
If you are trying to plan a low glycemic index diet but don't have time to look up the actual numbers, there are some general rules of thumb you can observe. For example, the more fiber a food has, the lower its glycemic index because fiber slows down carbohydrate digestion. Consequently, foods made with whole grains, such as breads and pastas, have a lower glycemic index than their white flour-made counterparts. Foods with processed carbohydrates, such as crackers and white bread, as well as foods with added sugars are also higher in their glycemic index values.
EFFECTS OF COOKING AND OTHER FOODS:
The more you chop, break down or cook a food, the higher its glycemic index, because this speeds up its digestion. You can also lower the glycemic index of a food with a high value by eating it along with other foods, which are high in fiber, fat or protein. This slows down the digestion of the carbohydrates and keeps your blood glucose levels from spiking.
UNDERSTANDING THE GLYCEMIC INDEX:
HOW TO PLAN A LOW GLYCEMIC INDEX DIET:
Planning a low glycemic index diet can be complicated because the glycemic index values for foods are often not listed on the food label. Some websites have databases that contain the glycemic index numbers for different foods; this can be an invaluable tool. As a general rule, foods with a "low" glycemic index have values less than 50, whereas high glycemic index foods are between 70 and 100. You should try to minimize the amount of foods you consume with a high glycemic index and emphasize low glycemic index foods.
FACTORS:
If you are trying to plan a low glycemic index diet but don't have time to look up the actual numbers, there are some general rules of thumb you can observe. For example, the more fiber a food has, the lower its glycemic index because fiber slows down carbohydrate digestion. Consequently, foods made with whole grains, such as breads and pastas, have a lower glycemic index than their white flour-made counterparts. Foods with processed carbohydrates, such as crackers and white bread, as well as foods with added sugars are also higher in their glycemic index values.
EFFECTS OF COOKING AND OTHER FOODS:
The more you chop, break down or cook a food, the higher its glycemic index, because this speeds up its digestion. You can also lower the glycemic index of a food with a high value by eating it along with other foods, which are high in fiber, fat or protein. This slows down the digestion of the carbohydrates and keeps your blood glucose levels from spiking.
Thanks for sharing and wonderful post on Low Glycemic index foods.
ReplyDelete