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With a growing population of diabetics and overweight individuals, eating within GI guidelines, meaning that you take into account how much a particular food raises blood sugar and over stresses insulin production, is gaining interest among the medical community and the public. What is the Glycemic Index (GI)? The Glycemic Index indicates how quickly 50 grams of a food's carbohydrates turn into sugar. At the most basic level, the GI ranks carbohydrate filled foods according to their glycemic response. Foods that raise your blood glucose level very fast have a higher GI rating than foods that raise your blood glucose level at a slower pace. In general, lower GI foods are the healthier choice. What are the benefits of low GI foods? Trying to keep the bulk of your food in the low GI rating can offer a number of benefits, these include: * Controlling your blood glucose level * Controlling your cholesterol level * Reducing your risk of type 2 diabetes * Assists in lowering and controlling weight * Reducing your risk of heart disease * Prolonging your physical endurance How do I lower my GI? There are simple steps you can take to lower your Glycemic Index. Here are a few ideas. * Limit your bread intake to whole grains and oats (No White Bread) * If you are eating a high GI food, try combining it with a low GI food (see chart) * Eat multiple servings of fresh fruits and vegetables. They fill you up and have a low GI. * Try rice vinegar in place of salad dressings. * Limit your intake of processed and starchy foods. * Choose healthy fats such as canola and olive oil. For more ideas and a more in depth look at the GI, you may want to look at the following books. 'Sugar Busters' 'Eat Yourself Slim' 'The G.I. Diet' Glycemic Index Food Chart Low Glycemic Index food (less than 55) Foods with GI index between 55 and 70 are intermediate High Glycemic Index food GI (more than 70) Low Glycemic Foods Apple 38 Pear 38 Skim Milk 32 Carrot Juice 45 Whole Grain Bread 50 Low Fat Yogurt 14 Oranges 44 Spaghetti, whole wheat 37 Sweet potato 54 Jams and marmalades 49 Popcorn 55 Artichoke 15 Asparagus 15 Broccoli 15 Cauliflower 15 Celery 15 Cucumber 15 Eggplant 15 Green beans 15 Lettuce, all varieties 15 Low-fat yogurt, artificially sweetened 15 Peppers, all varieties 15 Snow peas 15 Spinach 15 Young summer squash 15 Tomatoes 15 Zucchini 15 Soya beans, boiled 16 Peas, dried 22 Kidney beans, boiled 29 Lentils green, boiled 29 Chickpeas 33 High Glycemic Foods Waffles 76 Doughnut 76 White bread 71 Rice Krispies 82 Cornflakes 83 Corn chips 74 Jelly beans 80 Pretzels 81 Rice Cakes 82 Potato, instant 83 Potato, baked 85 Rice pasta, brown 92 Dates 103 The GI should help you make smart choices when choosing what to eat. Remember to make most of your choices on balanced nutrition...including a healthy dose of fruits and vegetables. Make an effort to cut back on foods with refined starch and concentrated sugar. Include some healthful fats and do not forget the protein.
Here's to your health! |
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