Low Glycemic Foods: Everything You Need to Know

Have you decided to eat a better diet in general? Well, several reasons may be behind the decision, for example fat loss or even cardiovascular health. Regular exercise, enough supplements as seen on buy-steroid.org, and a low glycemic diet might be what you need. Ideally, glycemic foods are types of foods that affect your blood sugar level.

Low sugar foods are essential, but the problem for many is determining glycemic and non-glycemic foods. Most people find it difficult to understand what the body needs at certain times and for what reasons.

So what are low glycemic foods?

Low glycemic index foods are those that have a low glycemic index value, for example 55 or even lower.

The reason they are preferred is that they are digested and absorbed at a slower rate, leading to a more gradual and smaller rise in blood sugar levels. Therefore, the glycemic index (GI) is a measure that ranks various foods based on their effect on blood sugar levels.

Benefits of low glycemic foods

a) Reduces the risk of cancer

High GI foods, when eaten frequently, can cause a person to develop some types of cancer, such as breast, endometrial, and colorectal cancer. Studies show that people who eat low GI diets are at lower risk for the same.

b) Helps reduce extra weight

Low GI diets can lead to a weight loss of 0.7 to 1.9 kg in 5 to 10 weeks. It also helps lower blood sugar levels in people with diabetes.

c) Reduces the risks of heart disease

According to research, 25% of people on a high GI diet are more prone to heart disease than their counterparts on a low GI diet.

d) Improved cholesterol levels

Low GI diets can reduce total cholesterol by 9.6% and LDL cholesterol by 8.6%, which is linked to stroke and heart disease.

Foods on a Low GI Diet

Low-glycemic foods fall into three categories: small, medium, and high GI. To achieve the benefits of low glycemic foods, choose from the following; Whole grains, beans and legumes, yogurt and dairy, fresh fruit, bread and rice.

Also, some foods do not have a GI value, as they contain little or no carbohydrate, so they can be listed and include; nuts and seeds, meat, fats and oils, fish, herbs and spices

Low GI diet challenge

The glycemic index does not give a true nutritional picture. Similarly, it measures a specific effect of food on blood sugar levels, which becomes difficult since most foods are taken in a mixed meal. In addition, the GI never takes into account the amount of carbohydrates ingested although it determines its impact on sugar levels.

In short, regardless of the GI, it is beneficial to eat a healthy and balanced diet that includes whole and unprocessed foods.

Leave a Reply

Your email address will not be published. Required fields are marked *