The Glycemic Index (GI) may be a rating of carbohydrates on a scale of zero to one hundred looking on the extent to that they raise blood sugar levels when eating. Foods with GI of seventy and on top of are thought-about as high GI foods, 56-69 as medium GI foods, fifty five and below as low GI foods.
High GI foods are those that are quickly digested and absorbed in to the blood stream and end in noticeable fluctuations within the blood sugar levels. Conversely, low GI foods, due to their slow digestion and absorption, manufacture gradual rises within the blood sugar and insulin levels, and have proven health advantages.
Benefits of GI diet
GI diet is nothing however eating additional low GI foods than high GI foods. it's sensible for speedy weight loss and best diet for diabetics. One will simply arrange their low GI diet by as well as healthy fats, sensible carbohydrates, and lean proteins all along. the smallest amount processed foods like the vegetables, legumes and whole grain breads have low GI values. they create us feel fuller and avoid us from taking food very often. additionally the fiber from the low GI foods additionally helps to manage the blood cholesterol and blood glucose levels.
Following are some additional advantages of GI diet
- Reduces hunger and keep us fuller for extended time – will manage and lose weight
- Sustained energy
- Increases body's sensitivity to insulin
- Helps in diabetes management
- Reduces the danger of heart diseases
- Improves sensible cholesterol
- Provides prolonged physical endurance
Low GI foods
Rice is that the major staple food for major population of India. Among totally different types of rice, Doongara - a singular type of rice harvested in Australia was found to be the rice with lower Glycemic Index. it's a GI of fifty six followed by Basmathi rice with the GI worth of fifty eight. The low GI of those varieties facilitate folks to remain fuller for extended and additionally provides sustained energy for physical endurance. it's a healthy alternative for the folks wanting to spice up energy levels and to lose weight. In fact, it's additional useful for diabetics.
The best example for low GI food which provides sustained energy is that the Pasta. Pasta's low GI is attributable to the physical entrapment of ungelatinised starch granules during a sponge-like network of protein molecules within the pasta dough. As a result, pastas of any form and size have a reasonably low GI (30 to 60). equally Asian noodles like hokkien, udon and rice vermicelli even have low to intermediate GI values.
How to incorporate Low GI foods in our diet
- Avoid oily foods
- Add bread, oats and foods made from barley and bran in your breakfast. Breads made from whole grains, stone ground floor can have lower GI
- Try to use Doongara rice, steamed brown rice, noodles and pastas rather than the regular polished rice
- Enjoy every type of fruits and vegetables however attempt to avoid potatoes in your diet
- Switch to natural sweeteners like honey instead of regular sugars
With the growing concern of obesity and its effects, one will embrace low GI foods in his regular diet to boost his body functionality and well-being, besides reducing weight.
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