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