People who are keen to have a healthy and beautiful body should know about the Glycemic Index chart and foods come under the list of low Glycemic index (GI).
Most of the foods that people consume daily have high GI and should be avoided.  Most of the refined and processed foods come under the category of foods above Glycemic index as they contain several harmful chemicals like preservatives or flavorings. Control Cholesterol level:  One can reduce and control his cholesterol level by following a low GI diet.
Appetite control: Low GI foods have the capacity to make you feel full for long periods of time. Reduce the risk of cancer:  You can decrease the risk of cancer by following a low GI diet.
Enhance physical endurance: Since it has the ability to keep the blood sugar level at a moderate level, it helps to increase your physical endurance. A low glycemic index diet is one of the best ways to look after your health, and lose excess weight effectively and naturally.
High GI (70-100) Carbohydrates which break down quickly during digestion, releasing blood sugar rapidly into the bloodstream – causing marked fluctuations in blood sugar levels. Medium GI (56-69) Carbohydrates which break down moderately during digestion, releasing blood sugar moderately into the bloodstream. Low GI (0-55) Carbohydrates which break down slowly during digestion, releasing blood sugar gradually into the bloodstream – keeping blood sugar levels steady … and so provide you with the best health benefits! When referring to any GI Food List, please remember that the numbers aren’t absolute and should serve as a guide only. The glycemic index ratings of individual foods will vary according to ripeness, variety, product brand, specific ingredients used, cooking times, and GI testing procedures.
TweetLast week I wrote about the Mediterranean Diet and how you can incorporate some of it’s heart healthy benefits into your diet plan by eating more fresh fruits, nuts, fish and poultry.
The glycemic index is a chart of values that tells you how fast a particular food is digested, turned into sugar and raises the blood sugar levels. Foods with high glycemic index values are quickly turned into sugar and find their way into the blood stream.


When sugars are quickly moved into the bloodstream and raise the blood sugar quickly this is hard for the body to handle.
As your blood sugar rises you experience a lot of physical and mental symptoms that may be mild. Eating foods with a low glycemic index prevents these problems by raising the blood sugar levels slowly and only moderately. When choosing foods based on their glycemic index, it is important to note that high GI foods can be enjoyed in moderation as long as you do not have any existing blood sugar problems. Grains, legumes, sugar, flour and highly refined products have a higher GI and should be enjoyed in moderation.
A food with a GI value over 60 is usually considered to be a high GI food and should be eaten in moderation. It can take a little while to get used to the glycemic index and learn to estimate the GI of a particular  food. The Glycemic Index is a tool that rank the carbohydrates based on the capacity of the food to affect the blood sugar level from 0-100. The weight reduced through a low GI diet approach is safe, and you won’t find yourself needing to starve on just carrots and lettuce! These foods help in keeping the blood sugar levels stable, are beneficial for sports persons, diabetics, people with coronary heart disease, those wanting to lose weight … and really just about everyone! The impact any particular food will have on your blood sugar levels on any given day will depend on many other factors such as ripeness, cooking time, product brand, fibre and fat content, time of day, blood insulin levels, and recent activity.
The GI is a numerical value that indicates how quickly and how far a particular food will raise the blood glucose levels. Knowing the effect your foods have on your blood sugar can help you make healthy choices and prevent disease.
The body has time to use the sugar and keep the levels at a healthy level, preventing insulin resistance, heart disease, and type-2 diabetes. You want to choose the majority of your meal from low GI sources such as vegetables and fruits served alongside your lean meat.


Eat a small portion along with a variety of low GI foods to help reduce their effects on your blood sugar. If you have problems regulating your blood sugars, you should choose foods with a GI value below 40. I really appreciate this one because it is what I need to continue on my quest for good health. Most of the people consume high GI food knowingly or unknowingly, that leads to several health issues.  By avoiding high GI foods and sticking to a low GI diet, one can achieve many health benefits. The foods that are easily digested and absorbed rank high on the Glycemic Index chart which have the capacity to increase the sugar level rapidly. The glycemic index ranks the foods from 0–100 according to the speed at which they effect your blood sugar levels in the 2 or 3 hours after eating. Use the Glycemic Index as just one of the many tools you have available to improve your control. The glycemic index is a helpful tool that will help you select the right foods to keep your blood sugar levels stable and healthy.
A low glycemic diet is also associated with improved cholesterol levels and a decrease in certain cancer risks. If you have one food with a high GI, try to balance it by serving only a small amount and having a lot of other foods with low GI values less than 40. In the glycemic index list of foods, the foods with a glycemic index value below 55 are low GI foods, foods ranking 55–70 are moderate GI foods, and foods with a GI value 70–100 are high GI foods.
The diet consisting of foods low of the GI scale will also help you achieve and maintain a healthy weight.



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