Glycemic Index determines how quickly blood sugar rises after ingestion of foods rich in carbohydrates. Glycemic index (GI) arranged food on a scale from 0 to 100. Low glycemic index foods are important for people with diabet and those with problems with sugar levels.
Carbohydrates that break down quickly and abruptly released glucose levels are with high GI. Those that release glucose gradually have a low GI. They are contained in low glycemic index foods.
Different foods have different GI values. Richer in fiber, low-calorie foods have a low glycemic index and therefore thanks to them, we lose weight. These are foods such as some fruits, vegetables, fish, lean meats.
Which are low glycemic index foods ?
In every organism, glycemic response to food varies due to individual variations in the absorption of food. Here is
examples of foods divided in three categories according their Glycemic Index.
- Examples of low glycemic index foods list (GI between 40 and 20)- cherries, grapefruit, lemon, prunes, apple, carrots (cooked), pears, beans, lentils, barley, soybeans, peanuts, almonds, flaxseeds, cod, salmon, sardines, shrimp,
- Examples of foods that have medium levels of glycemic index (GI between 40 to 60) – peach, grapes, ripe banana, mango, green peas, potatoes, corn (sweet), white spaghetti, bran, rye bread, oatmeal, corn, brown rice, popcorn, orange juice, grapefruit juice, apple juice, pineapple juice
- Examples of foods that have a high glycemic index (GI over 61) – raisins, granulated sugar, white bread between, French fries, pumpkin, baked potatoes, honey, white rice.
Foods that have a high glycemic index are absorbed more quickly by the body and returns the feeling of hunger quickly.
Foods that are broken down slowly by the body and do not cause large fluctuations in the level of sugar and insulin levels are the basis of the diets associated with intake of low glycemic index foods.
Low glycemic index foods does not always mean healthy. Croissant has less glycemic index of watermelon, but that does not mean that the croissant is preferable. Watermelon is rich in vitamins, minerals and antioxidants.
Attention: Before using any low glycemic index diet, consult your doctor.
More for Glycemic Index, Low glycemic index foods and Diabetes you can read here: http://www.diabetes.org/