| Introduction: low glycemic diets are good for | | | | * Whole grain cereals |
| everyone but the people who need these diets | | | | Why use a low Glycemic Diets: High glycemic |
| most are Diabetics and those trying to lose | | | | foods can cause weight gain and are dangerous |
| weight. Foods are measured by GI glycemic | | | | for those suffering from Diabetes. High glycemic |
| indexing. | | | | foods increase your appetite, and cause your |
| What is glycemic indexing (GI)? The glycemic | | | | body to increase triglycerides. They can also lead |
| index ranks from 1 to 100.This is the method by | | | | to weight gain. Cutting carbohydrates is not |
| which foods are measured and shows the | | | | enough. You need to be aware of how all the |
| amount a food will raise blood sugar and insulin | | | | food you eat measures up to the GI index. |
| levels. The rate at which your blood sugar rises is | | | | Protein foods such as cheese, vegetables, eggs |
| very important in managing diabetes and weight | | | | and fresh meat are not included in the GI index |
| maintenance. High glycemic foods are those that | | | | because they do not include large amounts of |
| are quickly digested and turned into sugar. They | | | | carbohydrates. Therefore these foods can be |
| will cause a considerable rise in high blood sugar. | | | | eaten when you are on a low glycemic diet. |
| Foods ranking 70 or greater on the GI scale are | | | | Diabetes is a life threatening disease when not |
| considered high glycemic foods. Examples of | | | | taken care of and it is very important to be |
| these foods are: | | | | aware of the glycemic index of the foods you |
| Foods high in sugar or glucose | | | | eat. One of the first methods of treatment is to |
| * Baked or mashed potatoes | | | | put these patients on a low glycemic diet. This will |
| * White Rice | | | | help them to lower their blood sugar levels and |
| * White (not whole grain) bread | | | | maintain a normal blood sugar level. |
| * Cookies, cakes, muffins, doughnuts-made with | | | | Obesity: A low glycemic diet will also help you lose |
| refined white flour | | | | weight. Eating more protein foods and low |
| * Junk foods | | | | glycemic foods will help you drop those pounds |
| Low glycemic foods include some fruits and | | | | and when you maintain a low glycemic diet will |
| vegetables they are 55 or less on the GI scale. | | | | help you sustain your weight. |
| Examples of these are: | | | | Eating in a healthier manner is just a matter of |
| * Most fruits (apples, pears, oranges, berries, etc.) | | | | understanding the different foods and paying |
| * High fiber grains (bran, whole grain wheats) | | | | attention to what you eat. Educate yourself a little |
| * Pastas | | | | on which foods are high in protein and low in |
| * Whole milk | | | | glycemic levels and you will be able to improve |
| * Low-fat yogurt | | | | your health and have more energy to do the |
| * Lentils | | | | things that are really important to you. |