Wednesday, 22 January 2014

Information on the Low Glycemic Index foods

Making food choices based on Glycemic Index scores can help you in many ways in leading a healthy life. I would like to share with you some information on Low Glycemic Index foods.




What is Glycemic Index?

Glycemic Index(GI) is a measurement carried out on carbohydrate-containing foods and their impact on our blood sugar.





Importance of Low Glycemic Index foods
  • Disease Prevention : Following a low GI diet reduces the risk for Type-2 diabetes, coronary heart disease, gall bladder disease, depression and  breast cancer.
  • Better Blood Sugar and Insulin Control
  • Curbs Inflammation
  • Aids in Weight-Loss
  • Better metabolism

Glycemic Index Range

  • Low GI: 55 or less
  • Medium GI: 56 - 69
  • High GI: 70 or more

Below is a table that shows a list of healthy food with low GI which is suitable for dieters and diabetes. I also suggest this table for normal people for leading a healthy food-habit as the probability of having disorders to our organs is too high in the present world.

NB: Diabetic people should follow the table according to overall carbohydrate budget allowed and evenly distribute the intake of meals and snacks using the carbohydrate-counting method. It is advisable to consult a dietitian in case you are unaware of your total body composition.


List of Healthy food with Low Glycemic-Index 
Vegetables
Fruits
Nuts and Seeds
Beans and Legumes
Seafood
Asparagus
Apples
Almonds
Black beans
Cod
Avocados
Bananas
Cashews
Chic peas
Salmon
Bell Peppers(Capsicum)
Blueberries
Flax seeds
Kidney beans
Sardines
Broccoli
Cranberries
Peanuts
Lentils
Scallops
Brussels Sprouts
Grapefruit
Pumpkin seeds
Lima beans
Shrimp
Cabbage
Grapes
Sesame seeds
Soybeans
Tuna
Carrots
Lemons/Limes
Sunflower seeds
Tofu

Cauliflower
Oranges
Walnuts

Meat
Celery
Pears

Dairy
Beef, grass-fed
Cucumbers
Plums
Grains
Low fat milk
Chicken, pasture-fed
Egg Plant
Prunes
Barley
Skimmed milk
Lamb, grass-fed
Fennel
Raspberries
Brown Rice
Yogurt, grass-fed
Turkey, pasture-fed
Green beans
Strawberries
Buckwheat
Soy milk

Green peas

Rye
Cheese, grass-fed

Garlic
Breakfast Cereals
Whole wheat
Eggs, pasture-raised

Mushrooms 
All Bran(UK/AUS)
Oats


Olives
All Bran(US)



Onion
Special-K(UK/US)



Lettuce
Oat Bran



Spinach
Rolled Oats



Squash
Natural Muesli



Tomatoes
Oat porridge





Hope that this information will help you in choosing a healthy food habit.

2 comments: