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Glycemic Index: Your ideal Carb diet guide
by Gelfey
The Glycemic index is a new
meal planning tool which ranks carbohydrate-rich
foods by the raised amount of blood glucose levels
in the body. As you eat food which contains carbs,
the sugar from the food breaks down during digestion
and provides you energy. Your blood glucose level
rises after you eat food. The speed at which the
food is able to increase your blood glucose levels
is termed as the glycemic response. Various factors
like the amount of food you eat, the food processed,
food prepared etc influence the glycemic response.
Why have foods with low Glycemic
index?
It controls your blood sugar
levels
It controls your appetite
It balances your cholesterol
levels
It lowers the risk of getting
type 2 diabetes
It lowers the risk of heart
diseases
Carbs and the Glycemic Index
If you can eat a high-carb
diet with 55% of each days calories coming from
carbohydrates, you can stay healthy. The glycemic
index ranks carbohydrate- rich foods according
to their glycemic response. Foods which increase
your blood glucose levels quickly have a higher
GI. But the lower the rating, the better the quality
of carbohydrate.
Make the right GI choices
A GI of 55 or less is considered
as low, a GI from 56-69 is termed medium and 70
and above GI is high
Consider overall nutrition
when eating food. Dont skip white potatoes just
because they have high GI. When you have a white
potato meal, let your other dishes be foods low
in GI
Limit the intake of refined
starchy food
Eat whole grain bread more
than white bread
Fresh fruit and vegetables
have low GI. So they break down slowly in the
body
Glycemic index is only a part
of healthy eating techniques. It is also important
to
- Limit sweets
- Eat at regular intervals
- Include high fiber
- Limit salt
Ideal eating habits combined
with daily exercise routines and a sound mind
will guide you to lead a trouble free healthy
life.
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Loss
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