The glycemic index measures how much a carbohydrate food raises blood sugar levels, according to the American Diabetes Association. The glycemic index was originally developed for diabetes patients, but it can have great health effects for people without diabetes. Any type of diet should be complimented with daily exercise for optimal health benefits.
Glycemic Index Features
Foods on the glycemic index are ranked according to the reference food of sugar or white bread according to the American Diabetes Association. The glycemic index involves meal planning around foods that have a low glycemic index. Foods with a high glycemic contain more sugar than foods on the lower end. Foods considered to have a low glycemic index have a score of 55 or lower according to the Mayo Clinic. Foods with a medium glycemic index have a score between 56 and 69 and foods that are high on the glycemic index have a score of 70 or above.
Foods to Eat
The American Diabetes Association recommends that you eat foods on the lower end of the glycemic index. These foods contain less sugar. Carbohydrates that are high in sugar can lead to increases of fat in your cells. Low glycemic index foods include stone-ground whole wheat, oat bran, sweet potato, most fruits and non starchy vegetables. You can also foods with a medium glycemic index such as pita bread and brown rice.
Foods to Avoid
The American Diabetes Association recommends that you avoid foods that score a 70 or higher on the glycemic index scale. These types of foods contain a lot more simple sugars and are usually more processed by the manufacturers. Foods that are high on the glycemic index include white bread, sugary cereals, white rice, pretzels and crackers. Any foods that contain added sugars such as candies and sweets are also high on the glycemic index food ranking.
Exercise Significance
The Mayo Clinic recommends that you exercise for at least 30 minutes a day for five to seven days a week. Exercise can has many benefits and is good for people with high levels of cholesterol. Exercise can help manage weight by burning any unwanted calories and fat. Exercise can also help prevent certain types of diseases like diabetes and cancer. You can start off slow by walking and work your way to higher intensity exercise routines.
Considerations
Talk to your doctor or health-care practitioner about how to properly build your meals around the glycemic index. Watch your portion sizes to eliminate over eating and gaining weight. Too much of foods even on the low side of glycemic index can cause you to lose weight. Find someone to exercise with to help keep you on a consistent exercise routine.
