Foods with Low Glycemic Index

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.

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.