Advice on Glycemic Index Diet
The glycemic index of a food indicates the rise in the blood glucose levels, right after the consumption of food. The level of increase of the blood glucose is of importance. The lower the GI of the foods, the more preferred are they. A glycemic index of 55 or less is referred to as lo, whereas between 56 and 69, it is medium.
A glycemic index of 70 or more is considered high. Foods with a low glycemic index protect the blood sugar levels from any kind of swings and fluctuation. The stage of ripeness in a fruit and its variety also determines the glycemic index. Foods of low GI contribute to longer hours of fullness. This in turn, decreases the appetite, thereby helping in weight reduction. The degree of processing and the stage of cooking also determine the glycemic index of foods. Carbohydrate structure affects the glycemic index. Processed oat meal has a high GI, as the starch is open to digestive enzymes; thereby entry into the bloodstream is much faster.
Low glycemic index foods release slowly, thereby increasing the blood glucose levels in a gradual manner. This results in a suppressed appetite and helps in losing the extra pounds. Some of the low GI foods are skimmed milk, red lentils, dried apricots, butter beans, grapefruit, cherries, pears, apples and so on.
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