Have a Good Life with Low Glycemic Index Foods
We need foods to maintain our life. Foods provide the sufficient nutrition amount that our body needs to stay alive. One of the important and most required nutrition’s that our body requires is carbohydrate. Carbohydrate provides a supply of energy that can make us survive all day long. Carbohydrate contains blood sugar that we need to sustain our body. The recent innovation presents Glycemic Index to measure the carbohydrate content in food. The expert fined Glycemic Index to improve the analyzed blood sugar in our body. It learns how foods will impact our body. We should learn every detailed information about Glycemic Index before low glycemic index foods.
About Glycemic Index
It is very common to know that carbohydrate can raise the blood glucose or blood sugar in our body. The amount of carbohydrate in each food can be different one to another. The way foods that contain carbohydrate raise the amount of carbohydrate is mentioned as the Glycemic Index or GI. Foods with high Glycemic Index can raise the blood sugar more than medium or low GI foods. Those foods with high GI should be combined wisely with low glycemic index foods to create a balance. We can take some foods with low glycemic index like legumes and dried beans, sweet potatoes, and whole grains, etc.
Glycemic Index does not measure the total carbohydrates in the foods we take. The impact of foods is measured. The foods are divided into several ranks including very low, low, medium or high based on the value of Glycemic Index. It is related to the diet method. If people have a diet with low rate of Glycemic Index, the risk of deadly diseases like diabetes, cardiovascular disease, stroke, depression, kidney disease, cancers, and others will be decreased. It can be concluded that taking and including low glycemic index foods into our daily menu can help us to avoid those risks.
Foods with Low Glycemic Index and How It Changes
It has been mentioned that Glycemic Index is differed into three different ranks. If it is 55 or less, it is low Glycemic Index. Some low glycemic index foods are oat bran, pasta, fruits, etc. The medium rank is ranged from 56 to 69 such as whole wheat, quick oats, rice, etc. If food has 70 or higher Glycemic Index, it can be assumed as high, for instance white bread, corn flakes, melon, pineapple, etc. Those ranks can be changed that depend on some things.
The Glycemic Index can be changed through the food preparation. Let’s take an example from pasta. The Glycemic Index of pasta can be increased if you cook it too long. The ripeness of fruit influences its Glycemic Index. Banana will have a higher Glycemic Index as it is ripen.
Foods You Should Pick
After learning about some detailed information about Glycemic Index and its effect and benefit, it is a good chance to learn some good low glycemic index meals that you can add to your daily menu. The basic principles are the energy is released slowly and naturally. Food which does not follow many cooking process tend to be meals with low glycemic index. White foods which are made from white sugar and flour tend to contain a high Glycemic Index. You should avoid it. Fiber is very much recommended for our daily menu. The level of blood sugar will be increased slowly as the foods are digested in longer time. You may feel full for such a long time. You can find fiber in nuts, most vegetables, fruits and others.
Have low glycemic index foods for your days can be a great option. It is very simple that you can do it. Just take a look at the GI symbol on foods. You can find the food with GI symbol in the restaurant easily. You can take low glycemic index meals by eating one simple serving at each meal. As you get hungry, grab snacks with Low GI. Make sure that you are very careful of the serving size. Pick the ideal size that will make you satisfied. Overeating, even though the food is healthy, is not good for us.
Menu with Low Glycemic Index Foods
Let’s take a look at example of a day menu. The example menu includes low glycemic index foods that you should consider. The breakfast menu includes corn flakes, puffed rice and wheat cereals. You can substitute it with the traditional porridge or natural muesli. Picking cereal is good as long as it is labeled with GI symbol. You can take wholegrain bread to replace fluffy white breads for lunch. Brown rice or white rice with Low GI can be a good menu for dinner instead of jasmine rice.
Consider the ideal meal that contains foods with low glycemic index. Make sure that the nutrients are divided evenly and equally. Give the half portion for salad or vegetables. Make sure that vegetables are served five times a day. The other half should be divided into quarters. Lean protein (e.g. fish, seafood, skinless chicken, etc) for one quarter and the other quarter for low GI carbohydrate like pasta, pearl cous cous, quinoa or soba noodles. If you cannot take your eyes over the temptuous white bread, just keep trying. White bread is one of High GI foods that can be dangerous for your health if you pick it daily. Pick one of low glycemic index foods, grainy bread for healthier menu.
The size of low glycemic index foods should be considered carefully. It is proven that large food has larger particles that take longer time to break down and then to absorb. The food will move slower through the system of digest. Make sure that meals with low glycemic index you pick are in whole serving than the refined serving. Pick while grain, whole fruits, steel cut oats than the refined ones. Make it complete with protein intake like chicken strips, cheese, peanut butter, and others. Those protein intakes can make the GI value in your meal lower. As the finishing touch, you can drizzle a healthy fat on. Take some unsaturated fats such as nuts and vegetable oil for your meal.
Is it Safe?
Is low glycemic index foods safe for certain health condition? The answer is yes. The American Diabetes Association suggests adding low glycemic index meals to make the meal plan fine. The foods are safe for people with diabetes. People with prediabetes or insulin resistant, or those who have health risks like high cholesterol, overweight, heart disease and high blood pressure are safe to pick foods with low glycemic index.