Glycemic index is a standard measure
Glycemic index is a standard measure of carbohydrate and blood sugar levels. There are several types of carbohydrates. The best Glycemic Diet is the one that is low in carbs. When the body receives carbs, it releases glucose in blood by breaking down the carbs. The release or inclusion of glucose in blood enhances the glycemic index.
Low glycemic indicates that there is a need of low insulin level in the blood. It is helpful for people suffering from diabetes. Glycemic Diet has been designed by dieticians to help the diabetics and other people who need to maintain a low GI index.
The diet is based on healthy foods. Anybody can opt for this diet either to maintain low GI index or lose weight. Glycemic Diet has numerous benefits for humans. It is also known as Low Glycemic Diet.
Here is a list of foods that can be included in this diet. The GI index of these foods is mentioned below.
- Salted and Roasted Peanuts – 14
- Apples – 38
- Cherries – 22
- White Bread – 70
- Cornflakes – 84
- Watermelon – 72
- Honey – 58
- Noodles – 40
All these foods have a perfect GI index. Low GI index can be defined as the figure that is lower than 55. All fruits and vegetables come under healthy low GI index foods. Furthermore, there are few categories of low GI index foods. The categories are legumes, pulses, whole grains, meat, egg, nuts and fructose.
You can make your meals low GI index by preparing them with flaxseeds or olive oils rather than sunflower or corn oils. Refrigerate oils to prevent degradation of oil.
Medium GI index is measured in the range of 56 - 69. It can be gained by consuming whole wheat products and sweet potatoes. You may opt for these items once in a while.
High GI index is measured over 70. It can be found in baked dishes, rice, corn flakes, glucose and white bread. Other foods resulting in high GI index include potato chips, burgers, ice cream, etc.
Benefits of Glycemic Diet
- It lowers cholesterol levels.
- It prevents diseases from developing.
- It puts a control on blood sugar levels.
- It prevents heart disease.
- It reduces food cravings.
- It prevents bloating.
- It reduces symptoms of the PCOS.
Tips on Glycemic Diet
- Your breakfast should be based on oats, bran and barley.
- Reduce the intake of potatoes in your diet.
- More emphasis should be given to vegetables and fruits.
- You may add herbs in the meals you prepare.
- Basmati and Doongra rice are excellent rice to eat.
Drawbacks of Glycemic Diet
The diet has numerous benefits for the human body. However, it also has few disadvantages attached to itself. The diet does not consider insulin index into account. The diet may deliver high content of calories and fats. It may not provide weight loss results to those individuals who need to be low on fat and calories. GI response varies from day to day and individual to individual. A person might gain full benefits from following this diet whereas another individual might not benefit from it all.