Home » How foods with low glycemic index help maintain weight and control diabetes

How foods with low glycemic index help maintain weight and control diabetes

Did you know that eating foods with low glycemic index can maintain their levels of blood sugar in check and help your body metabolize fat more effectively? GI or glycemic index measures the effect of a specific food in their levels of blood glucose after eating it. pure glucose, with a rating of 100 GI is used as a standard against which all foods are measured in the IG index.

All other foods are measured on a scale from 0 to 100 based on their effects on blood glucose levels in the body. A low glycemic food ideally has a GI of 50 or less. integral bread or chapattis, pulses, barley, beans, non-starchy vegetables, apples, pears, citrus fruits, meat, fish and eggs have low glycemic index.


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Prema Kodical lists the health benefits of low GI foods and tells us how to change our choice of food that is low in glycemic index.

Health Benefits

The low GI foods do not cause glucose levels in the blood increase rapidly. Since they do not raise levels of blood sugar, less insulin is required to remove sugar from the blood. This in turn reduces the risk of developing type 2 diabetes and cardiovascular disease. They also contain fiber that helps reduce cholesterol levels. Because low GI foods provide high amount of mass in the form of whole grains, legumes and vegetables, which are filled in fewer calories and help maintain a healthy weight. They may also be useful in the prevention of colon cancer and breast cancer.

Tips for eating low GI foods

  • Eating whole grains and whole wheat flour instead of refined flour as Maida . Foods such as cereals and ready for consumption rolls usually have a high GI value. Avoid packaged breakfast cereals and processed, such as corn flakes or added sugar. You can beat diabetes with wheat, flour and rice free diet.
  • Eat whole fruits instead of fruit juices. For example, orange has an index of GI GI 42 is low while juice has a rating of 52 which can be considered moderate GI.
  • Starchy vegetables such as sweet potatoes, corn and beets have medium to high GI levels. Therefore non-starchy vegetables choose low GI, such as spinach, broccoli, peppers, onions and cabbage. They have mixed vegetable soups rather than clear soups.
  • Include legumes and nuts such as dried beans, peas and lentils. Soybeans have a very low GI value of 18. Other legumes such as black beans and white beans, beans also have very low glycemic index.
  • fiber can also better control of blood sugar. Adding fiber to your diet in the form of shell flax seeds, chia seeds and Pysillium.

By including these foods, you can plan a healthy diet with a low glycemic value in general.

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