What is a Glycemic Index?
The Glycemic Index or GI
of a carb differentiates carbs according to their effect on the blood sugar levels. Choosing low GI carbs - is important to long-term health reducing risk of diabetes and is also the key to significant weight loss
Foods high in GI levels contain fast digested carbohydrates. The faster the carbs digest the rapider the rise in the level of blood glucose. In contrast, foods lower in GI index have slowly digested carbohydrate, and this produces a gradual, and low rise in the blood sugar level.
The benefits of switching to a Low Glycemic Index foods:
Each and every carb we get from food affects our body differently. Foods low in carbs
(low in GI values) produce only a small fluctuation in the glucose and insulin
levels of the body. Those higher in carbs (Higher in GI values) affect the blood sugar levels to a greater extent. Thus reducing the intake of high GI valued foods also reduces the risk of heart diseases and diabetes
Intake of foods with high GI values can prove very exhausting on your body and health especially when your job is sedentary or if you are obese. Switching to foods with lower GI values enhances the energy levels of your body and keeps you 'full' between meals so your requirement for food reduces to a good amount.
- Foods low in GI help in weight management
- Foods low in GI increase insulin sensitivity in the body
- Foods low in GI help manage diabetes effectively
- Foods low in GI control heart diseases
- Foods low in GI are useful in improving the cholesterol levels of the blood
- Foods low in GI control PCOS (Polycystic ovarian syndrome)
- Foods low in GI reduces the requirement for more food.
- Foods low in GI keep you energetic longer.
- Foods High GI are however useful in re-charging your body after a through workout.
How to switch to a Low GI Diet
The simplest way of switching to a low GI diet
is by swapping high GI carbs for low GI carbs such as,
- Use breakfast cereals, oats, barley or bran
- Use breads made of wholegrains, sour dough
- Reduce the potatoes you eat
- Eat Basmati rice
- Eat pasta, noodles or quinoa for a staple diet
- Eat plenty of vegetables and fruits.