There are many foods rich in carbohydrates, but they all are different, and behave differently in our bodies. GI or glycemic index ranks the carbohydrates as per their effect on the blood glucose level of the body. Choosing the low GI diet produces minimal fluctuations in the level of blood glucose and insulin, and offers many long-term health benefits. Low GI diet reduces the risk of diabetes and heart disease, and is ideal if you are trying to lose weight.
Benefits Of Low GI Diet
Diet high in GI can be quite detrimental to the health as the body is pushed to extremes. For obese people with sedentary lifestyle, consuming high GI diet can be very risky. Taking low GI diet gradually tickles glucose in the blood stream, and keeps the energy level balanced.
Low GI diet helps people lose weight, increases body’s sensitivity to insulin, reduces blood cholesterol level, reduces the risk of heart disease, controls hunger by making feel full longer, prolongs physical endurance, manages the symptoms of PCOS, improves diabetes control and re-fuels the carbohydrate stores after exercise.
Low GI diet includes breakfast cereals based on barley, bran and oats, whole-grain breads, basmati rice, all types of fruits and vegetables, pasta, quinoa, noodles, salad with vinaigrette dressing and reducing the amount of potatoes.
GI ranking is done from 1-100, and foods with high GI give very steep bell curve response. Foods with low GI value gradually and slowly raise blood glucose level in the body. Very high levels of glucose can be damaging to our blood vessels and arteries. Eating low GI diet avoids the sudden spikes, and dramatic falls of blood glucose, providing a stable stream of energy. This reduces the risk of heart disease, and many other chronic diseases occurring due to fluctuations in blood-glucose.
Sudden increase in the glucose also stimulates hunger. Low GI diet makes you feel full for longer, and you tend to eat less frequently. It is recommended to take at least two meals accompanied by low GI foods with meals every day. It is not necessary to know about GI value of each food. Fruits and vegetable must be eaten everyday, and potatoes must be avoided. If consuming high GI foods, make sure that you take small portions, and mix them with low GI foods. It is also important to note that low GI diet does not mean that you can indulge.
It is easy to find many low GI diet recipes in the cookbooks or on Internet. These recipes are easy to follow, and are best for your health.