Low Glycemic Foods

Low Glycemic foods are almost all your fruits and vegetables, as well as nuts, seeds, beef, chicken, fish, eggs, and most of your whole grains. What is the Glycemic index? It’s not just a list of good and bad foods. In simple terms, the Glycemic index (GI) is a way of comparing carbohydrates based on their immediate effect on blood sugar levels.

High Glycemic foods

High Glycemic foods include: White bread, sticky rice, and any food that has a ranking of higher than 70 on the index. High Glycemic foods will digest quickly, causing blood sugar to rise very fast. High Glycemic foods over-fill your tank spilling it on your shoes. Eating a high-protein food along with a high Glycemic index food (multigrain toast with an omelet) will slow the rate at which the carbs in the potatoes are exhorted to your system.

Glycemic Index

If you heard your mother say anything about low Glycemic index foods when you were a child, I would be really surprised, even if she did lecture you on eating those vegetables and laying off the candy! We just didn’t know that much about Glycemic load and insulin resistance back then, but in the last 20 years or so, the data has been steadily accumulating on this topic. In a nutshell, eating low Glycemic foods means focusing on getting your carbohydrates from vegetables and whole grains instead of starches and refined grains. Snacking on low Glycemic foods is imperative to keeping glucose levels steady. What does the Glycemic index tell us about high Glycemic foods? A high Glycemic food metabolizes quickly and stimulates insulin, a hormone that regulates blood sugar by rapidly bringing it down.

What is the Glycemic index?

What is the Glycemic index? It’s not just a list of good and bad foods. In simple terms, the Glycemic index (GI) is a way of comparing carbohydrates based on their immediate effect on blood sugar levels. Glycemic Index alone does not provide enough information about the Glycemic affect of a food. For example; carrots have a high GI, but you would have to eat boxes and boxes of them to have any pronounced affect on blood sugar.

Diets

Diets can often be counterproductive. To overcome the boredom of the low-carb diet, you can turn to the new low-carb versions of foods that are now being offered in many health food and grocery stores. On a low Glycemic diet, you eat foods that raise your blood sugar slowly. A diet combining low fat foods with low Glycemic foods promotes better weight control than a low fat diet alone. Eat more whole grains, no starchy vegetables and nuts.

Eating foods with a low Glycemic index has become a popular diet trend. Eating a high-protein food along with a high Glycemic index food (multi-grain toast with an omelet) will slow the rate at which the carbs in the potatoes are exhorted to your system. In summary, choosing low Glycemic foods keeps blood sugar steady, improves energy and mood, prevents weight gain around the middle, and is an important piece of a healthy diet strategy to prevent diabetes, heart disease and cancers.

Fats That Heal, Fats That Harm:

Did you know that the fats you eat are metabolic messengers? They can tell your body to make hormones, turn on genes that guard against (or promote) cancer and even store fat or shed it. On a fat burning diet you don’t lose weight fast? Adding a pat of butter to a slice of whole-wheat bread or tossing some nuts onto your cereal will ensure that your blood sugar rises at a more even rate after a meal — instead of all at once.

Carbohydrates

Carbohydrates are often divided into two categories—simple and complex. Whey protein is very low in carbohydrates, high in protein, and has been shown in studies to possess immune-boosting capabilities. Low Glycemic healthy carbohydrates, such as whole grains, beans and most vegetables, are slowly absorbed into the blood stream.

Conclusion:

Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low Glycemic indexes. Low Glycemic index foods are a good choice for those trying to lose weight or change to a healthy dietary routine. Having a list of foods with a low Glycemic index is a good thing to have on hand in your arsenal to fight disease and live a healthy life.

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