Whole-wheat products (including whole-wheat bread), basmati rice, couscous, oatmeal cookies, pitta bread, rye crispbread, bran muffin, oatmeal cookies. Sweet potato, table sugar, honey, ice cream, new potatoes, jam, potato chips, beans in tomato sauce.
Vegetables such as asparagus, broccoli, celery, kale, cauliflower, red cabbage, sprouts, green beans, radish, peppers, salad vegetables. Sweet potato, pasta, sweet corn, peas, chick peas, most type of beans ( soy beans), lentils, barley. Grainy breads like rye & pumpernickel, brown rice, wild rice, buckwheat, porridge oats, muesli, bran cereal, peanuts, peanut butter, cashew nuts.
Low-GI foods will release glucose more slowly and steadily while a high-GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise.
Let me stress that the low-GI is not just a diet, it is a plan that leads to a healthier lifestyle.
Enter your email address to subscribe to this blog and receive notifications of new posts by email. A low glycemic index diet is one of the best ways to look after your health, and lose excess weight effectively and naturally. High GI (70-100) Carbohydrates which break down quickly during digestion, releasing blood sugar rapidly into the bloodstream – causing marked fluctuations in blood sugar levels. Medium GI (56-69) Carbohydrates which break down moderately during digestion, releasing blood sugar moderately into the bloodstream.
Low GI (0-55) Carbohydrates which break down slowly during digestion, releasing blood sugar gradually into the bloodstream – keeping blood sugar levels steady … and so provide you with the best health benefits!
When referring to any GI Food List, please remember that the numbers aren’t absolute and should serve as a guide only. The glycemic index ratings of individual foods will vary according to ripeness, variety, product brand, specific ingredients used, cooking times, and GI testing procedures. Carbohydrate foods that breakdown quickly during digestion have the highest glycemic indexes. Carbohydrates that breakdown slowly, releasing glucose gradually into the blood stream, have low glycemic indexes. Eating too much high-GI foods (see examples below) is the cause of excessive hunger because they pass rapidly through your system. The main thing is not to over-eat and the purpose of the GI diet is to help you achieve that. A lower GI (glycemic index) suggests slower rates of digestion and absorption of the foods’ carbohydrates.
The weight reduced through a low GI diet approach is safe, and you won’t find yourself needing to starve on just carrots and lettuce! These foods help in keeping the blood sugar levels stable, are beneficial for sports persons, diabetics, people with coronary heart disease, those wanting to lose weight … and really just about everyone! The impact any particular food will have on your blood sugar levels on any given day will depend on many other factors such as ripeness, cooking time, product brand, fibre and fat content, time of day, blood insulin levels, and recent activity. You will feel a surge of readily available energy in your blood and your body will use this energy first rather than other stores of energy like body fat.
It may also help with you achieve a healthier looking skin, improve acne and most importantly, gives you high-quality energy! The glycemic index ranks the foods from 0–100 according to the speed at which they effect your blood sugar levels in the 2 or 3 hours after eating. Use the Glycemic Index as just one of the many tools you have available to improve your control. In the glycemic index list of foods, the foods with a glycemic index value below 55 are low GI foods, foods ranking 55–70 are moderate GI foods, and foods with a GI value 70–100 are high GI foods.
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