Why a low glycemic diet is good for health

People who have diabetes, are obese, and those who like to maintain their weight should follow a low glycemic diet. Low glycemic index foods try to maintain a lower glucose level in blood. These foods are very good for patients with diabetes, hypertension, high cholesterol, ischemic heart disease and for those who are obese. That is why, nowadays, glycemic index is a frequent topic of discussion among health-conscious people. Superstores now offer different types of low GI foods on their racks. The GI is a ranking of foods based on how quickly they raise blood glucose levels.

Following this diet is a great way to keep blood sugar levels balanced, and reduce the risk of diabetes. Some low GI food choices, however, are not necessarily healthy; for example, chocolate and potato chips have medium GIs due to their protein and fat content, so you should only use GI as a guide and not rely on it exclusively. The glycemic load diet is mainly a low-carbohydrate diet. It may contain high levels of protein, but it differs from other low-carbohydrate diets in that it does not exclude all carbohydrates. It restricts them to smaller portion sizes to be eaten at certain times.

The foods that have a high glycemic load are white rice, pasta, baked and boiled potatoes, and white bread. The value Glycemic Index is obtained by monitoring a person’s blood sugar after eating the food. The value can vary slightly from person to person and from one type or brand of food to another.

According to the American Diabetes Association, the glycemic index range is as follows:

Low GI = 55 or less

Medium GI = 56-69

High GI = 70 or more

Low GI foods :

100% stone-ground whole wheat Oatmeal (rolled or steel-cut) Pasta, converted rice, barley Sweet potato, corn, lima/butter beans, peas, legumes and lentils Most fruits, non-starchy vegetables and carrots

Medium GI foods:

Whole wheat and its bread Quick oats Brown, wild or basmati rice

High GI foods:

White bread or bagel Corn flakes, puffed rice, bran flakes, instant oatmeal Short grain white rice, rice pasta, macaroni and cheese from mix Russet potato, pumpkin Pretzels (like jilepi), rice cakes, popcorn, saltine crackers Melons and pineapple