The glycemic index, or GI, is the perfect tool to help you choose the healthiest carbohydrate foods to include in your diet. Low GI carbs can help you keep your blood sugar levels more even after eating, which is associated with less cravings, better energy and improved health. On the other hand, high GI carbs can make your blood sugar levels spike and put you at risk of heart diseases, diabetes and weight gain. A healthy diet should ideally comprise low glycemic foods at each meal.
No Glycemic Foods
Foods that do not contain carbohydrates, or contain an insignificant amount, do not have an assigned GI value because it is not possible to measure it in these foods. These no glycemic foods do not raise blood sugar and are considered safe options if you want to prevent a rise in your blood sugar levels. For example, very low-carb foods, such as nonstarchy vegetables, protein-rich foods, such as eggs, poultry, fish, meat, cheese, as well as fat-rich foods, such as avocado, nuts and oils, do not have a GI value.
Low Glycemic Foods
Foods with a low glycemic index include carbohydrate-rich foods that are digested and converted to sugar at a slower rate. For example, the acidity of sourdough bread gives it a low glycemic rating as do the large grain particles found in foods made with stone-ground whole grain flour. Pasta, quinoa, millet, steel-cut oats, old-fashioned oats and fruits also have low glycemic index values, making them appropriate options for a low glycemic diet. Dark chocolate has a low GI value and makes a healthier treat that won't cause a peak in your blood sugar levels.
High Glycemic Foods
A low glycemic diet should exclude, or at least limit, foods with a high GI. Such foods include most types of breads, whether made from whole wheat or refined white flour, as well as most breakfast cereals, whether they contain added sugar or not. Rice, potatoes, pretzels, rice cakes, most snack foods, candies and most desserts also contain high glycemic carbohydrates.
Ideal Intake
To follow a low glycemic index, replace high glycemic carbohydrates with either low glycemic carbohydrates or no glycemic foods. Ideally, each of your meals should be based on no glycemic and low glycemic foods. Consider having porridge made with quinoa, nuts and fresh fruits for breakfast, an open-faced sandwich with sourdough bread, chicken, avocado and chicken, accompanied with a salad of leafy greens for lunch and a small serving of pasta with spaghetti sauce and grilled asparagus drizzled with olive oil for dinner.
Member Comments