The Glycimic Index measures foods (carbohydrates) according to their effect on our blood glucose levels. It is desirable to choose foods that have a lower GI carb because they produce only small fluctuations in the blood sugar and insulin level. By choosing the lower GI carbs you are choosing a longer life, better health and lessen the chances of heart disease and diabetes. It can also help when trying to lose weight.
Although everyone should pay heed to glycemic index, it is mainly the focus of people with diabetes and those trying to lose weight. New studies show the benefits of foods that are high in “energy density” and that simply mean the amount of calories in each mouthful of food. By simply substituting ingredients we can substantially lower our caloric intake, blood sugar and, oddly enough, our hunger pangs! For instance, substituting ground turkey instead of ground beef can be healthful. It has also been found that mushrooms work well as a substitute in such things as sloppy Joes and spaghetti sauces. It is for this, and many other reasons that an increase intake of vegetables and fruits is highly recommended. Although even fruits have natural sugars, they also provide nutrients which help benefit our bodies. The same goes for unprocessed or low processed fiber rich grain foods.
Low GI (glycemic Index) recipes are available in cook books and online and provide healthy and tasty alternatives to high glycemic index foods. For sweeteners, many low GI recipes will include honey. Cardamom is another common ingredient in low GI recipes. Overall GI recipes tend to be smart carbs and Low density GI foods, but are good tasting. The benefits of low GI diets are weight control, lower blood sugar levels, and better diabetes control. They can also help reduce hunger pangs and help you feel fuller longer.
If you are just switching over to a low GI diet, here are some tips: Eat cereals based on oats, barley and bran. Eat breads that are whole grain and use stone ground flour. Use Basmati or Doongara rice. Pastas are also acceptable in a low GI diet. Remember that generally, foods that are rapidly digested are high GI and those slowly digested are Low GI. The slower that foods are digested the more steady and gradual the rise in blood sugar. This is better than a quick rise which occurs when eating High Glycemic Index foods.
The glycemic index is closely monitored by those with diabetes but can benefit anyone who is looking for a healthier diet. Many foods contain sugars, even fruits, but it is how rapidly those sugars are released into the blood stream that matters. Choosing low calorie and high grained foods is always of benefit to our bodies. Your doctor can give you more information should you need to learn more about the Glycemic Index. Healthy eating and good eating habits are beneficial to everyone. Find the diet that is right for you and stay with it
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