How to pick foods low index foods
Introduction
Carbohydrates are generally categorized in two forms: Simple (like sugar, honey etc.) and complex (like grains, starchy vegetables, legumes etc.). Thus, it is important to know how these carbohydrates change the blood sugar (glucose) level. Sugar is the energy source in the human body. The blood sugar, which is delivered to our cells through our blood, derived from the carbohydrate eaten by us. Foods, which have a low glycemic value, raise the blood sugar level slowly whereas foods with high glycemic number increase blood sugar level rapidly. The GI thus helps in choosing appropriate foods to maintain the blood glucose level.
Concepts of Glycemic Index
The glycemic chart is a scale, which is used to show; how much the food can raise the blood sugar (blood glucose) level. Glycemic index rates foods from zero to 100 based on their carbohydrate level and its effect on the blood sugar level. Foods with less than 55 are considered low glycemic index foods. High glycemic foods are rated more than 70. Moderate GI food ranges from 56 to 69. The Glycemic idea helps us control our blood sugar levels and helps in reducing heart diseases and weight or maintaining a healthy weight. A low glycemic value food does not increase the blood glucose level, which maintains the cholesterol level and prevents insulin resistance. It has been found by researches that a low glycemic diet provides health benefits.
The slower the food is processed, the slower the insulin released which brings a healthy effect on the body. Experts suggest having fewer foods with high Glycemic index and more foods with a low Glycemic index. So weight gain is controlled by eating low carbohydrate foods, which do not raise the blood sugar level.
Low glycemic foods: Low Glycemic foods are slowly absorbed and digested, and release glucose in to blood. Then it results in the slow and constant supply of sugar to the bloodstream, which supplies our body with proper functioning longer than high glycemic index foods. Eating low glycemic foods is a healthy way to protect ourselves against diseases. The Glycemic index is for both diabetic and non-diabetic people. For the normal human being, it helps regulating the blood glucose and avoiding risk factors. It maintains the energy level and keeps a healthy weight. Some nutritionists have already proved that a low glycemic diet reduces regular fluctuations in blood sugar levels and it prevents diabetes, hypoglycemia and hunger. Low glycemic index foods not only slow the sugar level but also it has a superior nutrient profile.
Some low GI foods are skim milk, oat bread, sweet potato, pasta, fruits like apples, oranges, strawberries, cherries, pears, and plums etc. vegetables like green beans, cucumber, mushrooms, peppers, cauliflowers, carrots etc. Starches include pasta, brown rice, wheat bread etc. other low GI foods are sweeteners, juices (apple juices, orange juices), milk products, legumes, cereals, nuts and nuts butters etc. Lower rated glycemic index foods raise the blood sugar slowly. It is higher in nutrients, fiber and antioxidants lower in calories.
Some healthy tips: A food is considered a high Glycemic index food, is ranked above 70. Some sugar level problems include low blood sugar level (hypoglycemia) and high blood sugar level (hyperinsulemia). Sugars are not only simple sugar, honey but also it includes fruits, juices, starchy vegetables, grain products with high Glycemic index. People who do not having any blood sugar level problems are not suggested to eat low glycemic foods. When preparing a healthy meal, some guidelines should be kept in mind like: food products should have a GI of not more than 70. In addition, half of the ingredients should have GI of less than 50.
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