The Glycemic Foods Index and its Benefits

Foods Low Glycemic IndexThe glycemic foods index is ranked based on its immediate effect on an individual’s blood sugar level. Carbohydrates contained in foods that breakdown easily often has the highest glycemic indexes and the blood sugar level’s response to it is often fast and high and this should bother you. On the other hand, carbohydrates that breakdown slowly gradually releases glucose and have a low glycemic index value.

If you wish to go on a low glycemic foods index diet, you may opt for the following options:

1) Whole-grain breads with seeds in it.
2) Cereals based on barley, oats and wheat bran.
3) Lemon juice and vinegar dressings
4) Brown rice and pasta instead of potatoes

For those whose main goal is not weight loss, low glycemic foods can also help you regulate your energy levels and alleviate your mood swings.




Low glycemic foods index can be beneficial to the following:

  • Hypoglycemic
  • Individuals who are suffering from syndrome X or those who are insulin resistant
  • Diabetics
  • Athletes
  • Dieters

High glycemic foods index on the other hand may:

  • Cause too much fat-storage
  • Reduce performance in sports
  • Elevate blood glucose and insulin levels
  • Exacerbate hyperactivity

Glycemic foods index with low carbohydrates are not based on deprivation or starvation. Eating is an essential part of our lives and we should not sacrifice these tasty foods just to stay healthy. These low glycemic food plans only help us reduce ingestion of foods that can increase insulin and fat storage. We cannot eliminate high glycemic foods index completely, but we can be aware of its glycemic reaction and can help us make a better choice.

Also, low glycemic food plans are proven to reduce the risk of type 2 diabetes, helps control both type 1 and 2 diabetes, hypertension, hypoglycemia and heart diseases. It can also lessen our food cravings which may result to overeating.

The required calories may vary depending on the individual’s need and his/her medical history. For some body types, a switch to low glycemic foods from high glycemic foods may result in weight loss without having to change the calorie intake.

It is also essential to eat a well-balanced meal at home. This should be done despite a busy schedule to avoid any health problems in the family.

Glycemic foods index allows you to prepare a low glycemic menu for more than 7 days. You may even create your own variations with these foods. You should take note however, that there should be enough calories per day in order for you to meet your own body needs.

To optimize your health, it is recommended to opt for a wide variety of fruits and vegetables daily. This can help you assure that you are having an adequate intake of all necessary and essential nutrients. Phytochemicals, vitamins and minerals are very important as these can help you combat any health diseases in the future.

If you are having a hard time determining your body’s required calories and the foods that you can start with, you may seek the help of a nutritionist or a dietician for a more specified list.