Low glycemic nutrition involves eating foods of low glycemic index value, eating foods containing fiber and properly combining foods as a lifestyle eating regime. Adopting a low glycemic nutrition lifestyle involves learning about the foods you eat, how your body responds to them, and how to make mindful choices at each meal.
Glycemic Index
All carbohydrates consumed in the diet are converted to glucose in the blood. Based on the body's needs at the time of ingesting carbohydrates, it can either use the glucose for energy systems, make glycogen and store it in the muscle and liver or assimilate it into fat. The hormone insulin controls the uptake and metabolism of glucose and, therefore, regulates blood glucose concentration. The glycemic index measures how quickly specific carbohydrate foods turn to glucose in the body. Foods are ranked between zero to 100 on how quickly they raise blood sugars. High glycemic foods--with a score over 70--will quickly raise blood sugars, while low glycemic foods--with a score under 55--have a slower glucose release into the blood. Low glycemic foods elicit a slower insulin response and therefore stabilize blood sugars. Individuals can use the glycemic index as a tool for planning low glycemic nutrition plans. Foods containing more fiber tend to have a lower glycemic index--and as a bonus--increase satiety or a feeling of fullness.
Glycemic Load
The glycemic load considers the serving size of the carbohydrate consumed along with the glycemic index, or how quickly the blood sugars increase after a meal, according to Linus Pauling Institute. Lower glycemic foods can therefore be consumed in larger amounts and have less of a negative impact on blood sugar levels compared to higher glycemic foods. On the same note, having a large serving of white rice compared to a small serving will have a greater impact on blood sugars.
Common High Glycemic Foods
High glycemic foods include sugars, candies, soft drinks, juices, white rice and potatoes along with processed foods, such as white crackers, breads, cookies and pasta. These are the foods that should be limited in portion size or avoided for strict low glycemic nutrition. These types of carbohydrate foods have very little fiber.
Common Low Glycemic Foods
Most fruits--except bananas and watermelon--along with non-starchy vegetables, legumes, beans and whole grains are low glycemic. These foods have lower amounts of carbohydrates in addition to a high fiber content, making them perfect for low glycemic nutrition.
Food Combining
A low glycemic nutrition is important, but combining carbohydrates with a bit of fat or protein will also decrease the glycemic effect. For example, having a small serving of a baked potato, a small side salad with an olive oil-based dressing and a 4 to 6 oz. chicken breast will cause the body to release sugar into the blood at a slower rate, making potatoes more acceptable for low glycemic nutrition. Also, considering how the food is prepared can affect the glycemic index. For example, taking a low glycemic food, such as an apple, and pureeing it into applesauce, makes it higher on the glycemic index. Choosing foods in their natural state when possible, along with eating a bit of fat and protein with high fiber carbohydrates, will provide low glycemic nutrition.
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