Low GI Foods
Your Guide to Low GI Foods
With heart disease and diabetes on the rise in America, many people who are concerned about their health are looking more and more at low GI foods. And with very good reason. Those who have already been diagnosed with these diseases can improve their health by switching over to foods that have a lower glycemic index level, and those who may not have the diseases can actually greatly reduce their risk of getting them by doing the same thing.
Definition of Glycemic Index
The glycemic level basically is the speed in which carbohydrates in the food raises the blood sugar levels of the person who consumed it; usually within 2 or 3 hours following the meal. To measure the differences between foods, the glycemic index, or GI, was developed; a system ranking different carbohydrates based on their immediate effect on blood sugar. The more quickly that a carbohydrate breaks down during the digestive process, the higher its GI will be. Processed and refined foods that we see on our grocery store shelves in the form of prepackaged dinners, white breads, sodas and such are generally high on the glycemic scale, mainly due to hidden added sugars. There are natural foods that are high in sugars, as well; corn, potatoes and bananas, for example that possess high glycemic levels.
The danger of continually eating foods that are high in carbohydrates is that they convert into sugar when being metabolized in the body. These sugars burn off quickly in our digestive systems, enter the bloodstream as fuel and, because of how fast they metabolize, raise the blood sugar levels in our system. It is for this reason that people suffering from diabetes are encouraged to eat high glucose foods, like candies, when their glucose level drops significantly. Carbs in this category are called “simple” carbohydrates, and are not included in diets of low GI foods.
Foods that have low glycemic levels are extremely beneficial for people with heart disease, diabetes, high cholesterol and the obese. These foods take longer to be broken down in the digestive tract and distributed, creating a slow trickle of glucose into the bloodstream. This more balanced approach to supplying fuel into the system does not result in spikes and valleys of blood sugar levels, but maintains levels at a continuous rate. These carbohydrates are referred to as “complex” carbs, and carry the added benefit of providing a feeling of fullness for a longer period of time after eating. With the steady influx of glucose being trickled into the system, your energy levels will remain constant for a longer period of time.
How Eating Low Glycemic Foods Can Benefit You
Changing your diet to one that includes more low GI foods is a step in the right direction for better health and weight. You will be surprised when you see that many of the foods you already enjoy are on the list of low glycemic choices, and will quickly learn which foods should be avoided because of their effect on your system. Greater benefits are seen among people who embark on a lower GI diet plan than those who try going on a low carbohydrate diet. This is because a low carb diet decreases the amount of fuel our bodies need to function properly, leaving the body feeling tired and hungry. In contract, a low GI diet supplies all of the fuel needed, but in a manner that keeps the body working and revved up, burning calories.
A diet concentrating on low glycemic foods is proven to be effective and beneficial for people with diabetes, improving their control of their blood glucose levels. Those who are working to lose weight will also find great advantage in low GI foods as the calories for the slow burning, low glycemic foods are less likely to be stored as fat. These foods are also more filling, and serve to satiate hunger longer.
Compare how easily it can be to change your diet from high glycemic foods to lower levels:
Instead of……. |
Eat these…… |
| White bread, whole wheat bread | Whole grain bread, rye pita bread |
| Most breakfast flake and puffed cereals | All-Bran, FiberOne, coarse oatmeal, coarse whole grain cereals |
| Instant white or brown rice, packaged Potato mixes, winter squash, carrots, parsnips, baked potato | All types of pasta, grains such as barley, buckwheat, couscous, lentils, chickpeas, sweet potato, peas, kidney beans, Basmati Rice |
| Whole milk, low fat frozen desserts, low fat frozen yogurt, ice cream, whole milk cheeses | Skim or 1% milk, cottage cheese, low fat yogurts (plain or fruit), buttermilk, low fat cheeses |
| Raisins, watermelon, pineapple, fruit juice with added sugar | Plain fruit (all types except those in “instead of” list), natural fruit juices |
| Most cuts of beef, pork and lamb; all hotdogs, luncheon meats and peanut butter | Shellfish, white fish, chicken, turkey, egg substitutes, salmon, lean cuts of beef, pork and veal |
Adopting a healthier lifestyle through eating low GI foods does not mean you can never indulge in foods that fall under the high glycemic range. Eaten in smaller portions along with foods in the low GI range should offset the effects of the simple carbs. For example, a small baked potato eaten along with the low gycemic choices of a 4 oz. grilled chicken breast and a salad is not likely to spike your blood glucose level. A large loaded baked potato eaten solely as a meal, topped with cheese, sour cream and bacon will, however, create an elevated insulin level. (continued...)