How You can Benefit from a Low Glycemic Index Diet

The glycemic index (GI) scale is a measurement used to indicate how quickly a food will be processed and converted into glucose once ingested. The GI scale was primarily intended for those suffering from diabetes, as a way to better control their blood sugar levels. Nowadays, however, it is being more widely used to help with weight loss, and many people follow a low GI diet to help them control their weight.

Learning how to choose low GI foods is of great benefit, as this will help you select foods that will assist in curbing your appetite and making you feel fuller for longer. Foods high up on the GI scale tend to increase your blood glucose levels faster than those on the lower end of the spectrum. The problem with this is, while it may give you a boost of energy, you will find the meal isn’t as filling or nutritional as foods with a lower GI.

Some people may think that eating healthy means sacrificing flavor. This is often not the case. Looking over the list of low GI foods, you will find that are lots of tasty foods you can enjoy. Vegetables such as broccoli, lettuce, onions, and mushrooms only have a GI of 10. Cherries, grapefruits, apples, strawberries, and peaches are among the top fruits with a low GI. You can also enjoy skim milk, peanuts, fruit juices, and spaghetti when following a low GI diet.

Though the Glycemic Index scale will educate you on the rate at which foods will be turned into sugar in the body, it doesn’t really tell you how much carbohydrate there is in the given food. The Glycemic Load (GL) is an alternative scale that gives a better view as it takes into account the amount of carbohydrate in the food as well. Using this scale will help you make healthier choices when it comes to eating.

Carbohydrates, in moderation, are vital for your body to properly function. This is what breaks down into glucose, which is the primary energy source for your body. The speed at which carbs break down is important for weight control. Eating foods lower on both the GI and GL scale is recommended. This is because they take longer to be processed by the body, which will help regulate your blood sugar. This is more beneficial than eating something with a high GI and GL, which will cause your glucose levels to spike and then plummet.

Sometimes, foods will greatly vary in their GI and GL numbers. This is because it may break down fast, but not have much carbs, or may break down slow, but have lots of carbs. When this happens, you must weigh the options between two foods and choose the best. You want to rely more on the glycemic load, especially if you are seeking a diet low in carbs. A low GI diet will help you eat food that will break down fast, and only contain the recommended daily allowance of carbs.

Following the glycemic index and glycemic load closely can be of great benefit to your overall health. This is especially true for diabetics seeking to regulate their blood sugar and glucose levels. Others seeking to lose or maintain weight can also have success with this type of diet, as they are more aware of the things they are eating, and how they affect the body.

Secrets of Healthy Eating
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