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