Glycemic Index Diet

The Glycemic Index (GI) diet, also referred to as Glycaemic index diet is the way in which the carbohydrates affect the blood glucose level. Carbohydrates that are digested fast and broken down have a high glycemic index, as they release the glucose into the blood in a fast manner. Certain carbohydrates are said to have a low GI, if they release the glucose in a slow manner. Thereby, low glycemic index foods prevent the sudden increases in the blood glucose levels.

Glycemic index is also defined as the area under the response curve after two hours.

The glycemic index of foods is determined after the ingestion of 50 grams of carbohydrates. White bread is considered as the standard and the comparisons are made with respect to white bread. A low glycemic index diet plan involves foods that have a GI of 55 or less. Some of the low GI foods are legumes, pulses, pasta, fruits, vegetables, milk and whole grain breads.

High GI foods are those that have a glycemic index level of 70 to 99. Few of them are baked potato, croissant, candy, white bread, white rice and corn flakes. Foods such as whole wheat products, orange, table sugar, sweet potato and wheat bread fall in a GI range of 56 to 69. These are said to have medium GI levels. Foods with low glycemic index release glucose in a slow and steady manner thereby prove to be helpful in diabetic diets. It is also important with respect to weight loss and heart problems. The glycemic index diet increases the energy levels, and thereby improves the metabolism.

Low glycemic index diet decreases the pangs of hunger, thereby prevents excessive eating. It also maintains the insulin and blood glucose levels. It decreases the risk of obesity, cardiac diseases and diabetes. Foods with a high glycemic index result in a sudden glucose release. A sharp crash in the insulin levels is also seen to occur. Cherries, plums, grapefruit, grapes, orange are some of the low glycemic index fruits. Green beans, carrots, broccoli, cauliflower, lettuce and tomatoes are some of the low glycemic index vegetable.

Glycemic index is of late recognized as one of the easiest ways to good health. Opt for low glycemic index foods in at least two of your meals on a daily basis. Vegetables and fruits are eaten without any stress, as they have a low glycemic index, except potatoes. A number of health benefits are associated by adhering to a low glycemic index plan.

What Fruits Are Low In Glycemic Index (GI)?

When formulating a diet for a person suffering from diabetes, people always want to know what fruits are low in glycemic index (gi). Fruits low in gi are extremely beneficial to people suffering from diabetes because they do not allow the glycemic level of the body to rise, but provide the body with the nourishment required for healthy living. Fruits, low in glycemic index, include a variety of dry fruits, such as blueberries, figs and grapes. Keeping a check on glycemic index for weight loss is another well recommended practice because it allows you to see for yourself the foods containing sugars that should be avoided.

Submitted on January 16, 2014