Foods with Low Glycemic Index | Foods Low on the Glycemic Index
The basic idea when choosing foods based on their glycemic index ratings is to control the rate of the glucose that is being released into the blood stream which can cause either weight loss or weight gain.
Eating foods low on the glycemic index will slow down the release of glucose that can provide you with a steady level of energy and keeps you from getting hungry, and allows you to succeed with your weight loss. On the other hand, foods that have high glycemic index numbers can cause your blood sugar to spike and drop quickly which will then cause you to feel hungry even after you have eaten. You may find yourself snacking after meals and this will greatly increase the chance for you to gain weight.
If you look for foods low on the glycemic index, you might be surprised to see the figures and what it has to do with your diet. For example, you are fond of snacking on rice cakes, and you are wondering why your weight is not changing, and then try to consider the rice cake’s glycemic count. These rice cakes based on the GI have an index of 82. The carbohydrates are way too high and this is not good for your weight loss plans so it is best to change into roasted salted peanuts which have a GI of 14.
- Foods low on the glycemic index contains the smallest amount of carbohydrates, such as meat, fish and eggs. As the proteins and fats in a food rises, its carbohydrate content fall down and so is its GI value. These proteins and fats slow down the breakdown of carbohydrates. Yogurt is a good example since it has both proteins and carbohydrates, and has a low GI value as well.
- Nutritionists and dieticians agree that a diet which is based on foods low on the glycemic index is better than the ordinary low-carb diet. Foods low on the glycemic index is mostly recommended because it encourages your consumption of whole grains and carbohydrates that are unrefined. This also encourages the consumption of antioxidant-rich vegetables and fruits.
- A diet that is based on foods low on the glycemic diet contains almost everything you need to feel energized, healthy and full and so your urge to snack in between meals will be eliminated. This can help you gradually lose weight and this type of diet is ideal if you want to maintain a normal weight.
- Over the internet, you can easily find a list of foods low on the glycemic index. You can use it as a guide when preparing for your diet menu plan. But you should remember that diet alone cannot be successful when it comes to losing weight and maintaining a healthy body. You also need to get into some exercise and make sure that you are living a healthy lifestyle. This is the main secret to success when it comes to weight loss.
- If you are still confused, you may want to consult a dietician or a nutritionist to get further explanations about the glycemic index and how it can be helpful to you and to your overall health.
Foods with Low Glycemic Index – glycemic index is the term used to measure the amount of glucose released into your body when you ingest carbohydrates. The faster the glucose is released, the higher the glycemic index of the food. Foods with low glycemic index are highly recommended for people who have high blood sugar levels or already diagnosed with diabetes.
What Are The Advantages of Foods with Low Glycemic Index?
Eating foods with low glycemic index can have a lot of positive effects on your body. First, it can help you lose and maintain your ideal weight. Since the glucose is absorbed into the body slower, you will feel full hours after the actual meal. It can help you manage your diabetes by making sure that you do not receive a sudden influx of sugar, which can send you into hyperglycemia. It can reduce the risk of many diseases, most notably the ones that are related to your cardiovascular system. Foods with low glycemic index also help with prolonging physical endurance, as your glucose is regulated.
How Do You Switch To Foods With Low Glycemic Index?
Choose your meals wisely by switching to foods with low glycemic index. Replace your mainstays with foods that have low glycemic index and steer clear of the high glycemic index carbs. You don’t need to count the index the way you count calories – just make sure that you are aware of it. Here are some examples of foods with high glycemic index mainstays and the foods with low glycemic index that you need to replace them with.
Choose 4 times with a low glycemic index
- Breakfast – instead of choosing processed cereals that contain a lot of sugar like Cornflakes, Coco Pops, and Cheerios, go for the natural version. Oatmeal, brans, and porridge are packed with carbohydrates that will fuel you for the day (glycemic index of oatmeal). Drink a lot of milk or include this in your cereal, as milk is one of the types of foods with low glycemic index (glycemic index of milk). You can choose from soya, whole, skimmed, and even chocolate milk. Alternatively, you can have yogurt as well.
- Main Meals – pasta, noodles, and bread are foods with low glycemic index. Choose bread made with wholegrain and avoid white bread.. Green leafy vegetables are good for you, so include salads topped with vinaigrette (not salad dressing). Avoid potatoes of any kind – this has a high glycemic index.
- Snacks – snacks that have high glycemic index include pretzels, rice cakes, donuts, and scones. To ensure that you eat foods with low glycemic index, choose muesli bars, any type of nuts, raisins, corn chips, or oatmeal crackers. Use jam instead of butter or margarine, and wash it down with fruit or vegetable juice.
- Dessert – desserts like cheesecake can pack on the pounds and the glucose. Choose foods with low glycemic index like fresh fruits, custards, muffins, or cookies. One type of fruit to avoid would be watermelon, as this has a high glycemic index.