Low Glycemic Index
The Low Glycemic Diet is based upon the glycemic index (GI). The glycemic index is a tool that was developed to help people with diabetes better control their sugar level. The glycemic index measures how a 50 gram serving of a specific food (carbohydrate) raises an individual’s blood sugar level. This index is measured against a control which is either white bread or pure glucose.
When a person digests carbohydrates, it usually turns into glucose and causes a temporary rise in blood glucose levels. The glycemic index uses a scale of 1 to 100 with 100 being pure glucose. Foods that have a high glucose level are usually found from 70 to 100, those with moderate glucose levels are found to have an index score of 56 to 70 and those with a low index score range from 55 to 1.
Low Glycemic Foods are Not Necessarily Healthier For You
It should be noted that just because a certain food has a high or low glycemic score, doesn’t mean that it is healthier for you. For instance, potatoes generally have a very high score, where a Snickers bar may be rated with a score of 55.
Foods that One Should Eat on the Low Glycemic Diet
One way to eat healthy and avoid foods that have a high glycemic rating is to choose foods such as fresh fruits and vegetables, foods that are made with whole grains, legumes and lean meat.
Foods that One Should Avoid Eating on the Low Glycemic Diet
Generally speaking, processed foods are usually higher in their glycemic rating. Foods such as snacks, processed baked goods, sugared drinks, sugar juices, etc all generally have a high glycemic index rating.
Getting an Accurate Reading of a Food’s Glycemic Level
It can be quite confusing trying to figure out the exact glycemic level of food. For instance, rice can range from 55 to the low 90’s. One way is to look at the nutritional label of products. Some food manufacturers may list the glycemic level. Another way is to choose organic or unprocessed foods- these foods are not processed and generally have a much lower score than processed foods. It should also be noted that there are many books that are available that can help you figure out the glycemic level of a certain food.
Another method of figuring out the glycemic level of a food (especially if you are a diabetic) is to test your blood sugar level after you have digested it. Usually you can see if there is a spike in your blood sugar level or if your blood sugar level stayed under control. As always when starting a new diet, consult with a physician first.
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