Low glycemic foods

Eat healthy, live longer-the Low glycemic foods written by: Blesseddaniel Low glycemic foods are those with low Glycemic Index (GI). The Glycemic Index is a scale measure of how foods affect the level of blood sugar. It ranges from 0 to 100, 0 being the lowest measure, while a 100 being the highest. A low glycemic food is one with a rating of 50 and below. They are low glycemic because the starch in them do not digest quickly, realising glucose to the bloodstream at a lower rate as compared to the same starch measure of high glycemic foods.

Health benefits of low glycemic foods
Right from when the Glycemic index saw the light of the day back in early 1980’s, it has saved many lives by helping to overcome numerous diseases. However, if these foods are to render maximum health benefits, experts recommend that they should meet certain requirements. They should be nutritional, low in cholesterol, low in sodium and high in fiber. When incorporated in your daily diet, the following health benefits are rendered;

1. Reduction in level of blood sugar
The America Diabetic Association concurs that regular intake of these foods helps in lowering the level of blood sugar. There is a direct relation between the rate at which the glucose is released into the bloodstream and insulin fluctuation. High glycemic foods release glucose into the bloodstream at a faster rate, hence increasing the amount of insulin produced by the pancreas. The high level of insulin increases the level of blood sugar. Low blood sugar helps in cutting the food cravings.

2. Prevention of certain diseases
The Glycemic Index was initially developed to help people with diabetes. In addition to reducing the risk of type 2 diabetes, scientific research shows that, low glycemic foods also assists in reducing the risk of developing a metabolic syndrome. Metabolic syndrome is associated with stroke, heart attack, enlarged waist, rise in blood pressure and elevated lipids. Additionally, they help to reduce the risk of breast cancer and gall bladder disease.

3. Enhanced moods
The serotonin level in the brain and in bloodstream determines your moods. The starch in foods you eat determines the level of serotonin released by the body. High glycemic foods causes serotonin to be released much faster. This makes people consuming these foods to feel a sudden elevation in moods but they later feel tired and in low moods when the serotonin level comes down. Consumption of low glycemic foods ensures that serotonin does not peak suddenly but is released gradually, hence sustaining the moods.

4. Increased energy
If you are athlete, you hit the gym or you do regular exercises, knowing the Glycemic Index of food you eat is important. Foods that rank low in the GI digest slowly, giving energy for long periods of time. Eating them in breakfast will help you to remain alert throughout the day. You won’t suffer sudden periods of energy troughs and peaks. Eating them at lunch time reduces the afternoon drowsiness, often caused by low level of blood sugar.

5. Increased endurance
The insulin does not reach a sudden peak and come down suddenly. These foods help to increase your body endurance by keeping the level of insulin constant.

6. Reduction in weight.
There is a big debate on whether low glycemic foods help in reduction in weight. In one of the study, people who ate low glycemic foods but maintained their high calorie intake did not show a great improvement in weight than those who ate high glycemic foods but reduced their calorie intake. However, the bottom line is that, low glycemic foods have a major effect on weight particularly when they have less calories and high in fiber.

A 10 point guide
To benefit from the numerous health benefits brought about by these foods, read the mini-guide below on what to eat, what not to eat, and when to eat.

1. Never skip a breakfast. A breakfast is a sure way to kick start your metabolism. If you skip a breakfast, your blood sugar will be very low and this might tempt you to turn to high glycemic foods for immediate gratification.

2. At breakfast, unprocessed or half processed grains such as roll oats, millet, whole barley, all-bran and porridge will greatly help. If you need to eat something sugary, don’t eat a cake or junk foods. A sweet potato is sweet but has a low GI, hence a suitable substitute. Avoid products made from refined grains, such as white bread.

3. In between the meals, avoid eating cakes, ice creams and desserts. Incorporate low-starched veges in your meals, such as corn, sweet potatoes, cabbages, spinach, cauliflower, mushrooms and brocolli. These vegetables should be eaten with any type of beans, chickpeas and split peas. When you feel like eating a fruit, never eat a banana, a pawpaw or a mango. These fruits have high GI. Instead, eat an apple, any kind of a berry and peaches. Instead of drinking juice and beer, a cup of dairy milk, yoghurt or almond milk will help.

4. If you are to eat carrots, eat them raw. Raw carrots have a GI of 16, as compared to cooked carrots which have a Glycemic Index of 41.

5. Fiber up – Foods rich in fiber are known to have a low index. Foods such as dried fruits and nuts should be part of your diet. In addition, fiber helps you in feeling satisfied for longer periods, thus reducing the cravings for food. However, fiber should be taken in moderation as too much of it affects digestion.

6. Avoid all those foods with low glycemic index but high in calories. Though ice creams have low GI, they are high in calories.

7. While many proteins have a low GI, not all are healthy. Eat healthy proteins such as sea food (salmon fish), beans and skinless chicken, an egg, soy and lean beef.

8. A diet may be low have a low index, but your body may respond differently. If you are diabetic and you feel a change in your body reaction after a low indexed diet, to be sure, check your blood sugar.

9. Use healthy fats – fats helps to reduce the rate of digestion, hence reducing the GI. Use healthy fats in your food. Fats such as nut oils, olive oils and vegetable oils are ideal.

10. Take your time – keep the spoon down between the bites. Take time and taste your food. As soon as you feel satisfied, stop eating. Am sorry for that mishap. Nice time. Regards Blesseddaniel.