Carbohydrates are one of the three macronutrients; the other two are protein and fats. When carbs are eaten, they get converted to glycogen and used for immediate energy or stored for energy later. When this conversion takes place, your blood sugar levels elevate. The rate at which a carbohydrate causes this to happen is called the glycemic index, or GI for short. A low GI diet food plan is helpful for blood sugar support if you have diabetes or if you just want to eat a more nutritious diet.
Significance
Diabetes is a serious condition that can be fatal if left untreated. In the milder form, type 2, the pancreas is still able to release insulin, but only in small amounts. This type of diabetes is not insulin dependent. Type 1 diabetes, on the other hand, is insulin dependent; the pancreas is unable to release insulin at all. Following a low GI diet food plan can reduce the chances of serious complications from diabetes.
Function
Simple carbs are the kinds you want to stay away from with a low GI diet. They are high in sugar and also highly refined. Cakes, cookies, candy, pies, white flour products and sweetened beverages are examples. All of these foods can cause your energy levels to fluctuate. Low GI foods, on the other hand, can give you stabilized energy levels and they can also help keep your appetite under control. A low GI diet can also keep your weight stable or help you lose weight.
Types
The glycemic index goes from 0 to 100. Anything that is ranked 54 or less is considered low. These carbohydrates are in a more natural state and they also tend to be high in fiber. The extra fiber is an important factor as it helps to slow absorption down. Barley, rye, multi-grain bread, whole wheat pasta, cherries, oranges, apples, pears, plums, yams, lentils, black beans, broccoli, celery and asparagus are carbs that can be used in a low GI diet food plan.
Substitution
The best approach to take in modifying your diet is to slowly replace the high GI carbs with low GI carbs. For example, instead of eating your normal high sugar cereal for breakfast, replace it with a low GI, high fiber alternative like oat bran. After your digestive system and palate become accustomed to that, substitute whole grain bread for white bread or fruit compote for a sweet dessert. Continue making changes every couple of weeks until your main source of carbs are low glycemic.
Identification
At first glance, there are some foods that would appear to be high on the glycemic index, but they are actually low. Chocolate milk, for example, comes in at 24 on the GI chart. Pound cake and low-fat ice cream come in at 54 and 50 respectively. Although they might be low GI, you should still take overall calories into consideration. Just because a food is low on the glycemic index doesn't mean it should be consumed in copious amounts.
Member Comments