Trying to stay away from obesity?
And certainly scared of heart disease?
Well, you might need a low GI food diet.
GI or Glycemic Index is basically a measurement of how fast a particular food's "carb" content triggers the blood glucose level (sugar level). The measurement scales from 0 to 100. Low GI food causes moderate rise in blood sugar, and food with high GI increases the glucose beyond the optimal level.
It is said that high glycemic foods are those with the GI value of more than 70, while the low ones have the value of less than 55.
There are many kinds of food that has lesser GI. Below are some examples…
9 Foods for Low Glycemic Index Diet:
Vegetables
- Spinach (GI: 15) – this vegetable is high in folate and B vitamins, which is helpful in improving your mental ability and memory. The dietary fibers also found in spinach also help in digestion, and has antioxidants that battles osteoporosis and high blood pressure.
- Carrots (GI: 39) – carrots have anti-cancer benefits, vitamin A which helps improve vision and carotenoids which lowers the risk of heart disease. This vegetable is also good in cleaning teeth and gums, since it scrapes off food particles in the mouth.
- Boiled Lentils (GI: 29) – they are good source of protein which helps the immune system fight off infections. Lentils are also rich in iron which helps maintain healthy red blood cells.
Fruits
- Apples (GI: 37) – this is a low GI food that has flavonoid which helps in strengthening the bones and protects from osteoporosis. This fruit lowers bad cholesterol and helps prevent cancer.
- Avocado (GI: 44) – avocado compounds fights off oral cancer and breast cancer. It also has the 23% RDA of folate that prevents from heart diseases.
- Peach (GI: 41) – peaches are rich in potassium, calcium, niacin and thiamine. It is also high in antioxidant and Vitamin A which are good for the eyes and heart.
Other Low Glycemic Food Products
- Soy Milk (GI: 31) – this type of milk is rich in protein, essential fatty acids, vitamins, minerals and fiber. Some known benefits of soy milk are strengthening blood vessels, prevent osteoporosis, prevent prostate cancer, and helps in weight loss.
- Chocolate Bar (GI: 49) – there are health benefits in chocolate bars if consumed moderately. Chocolates with 70% cocoa contain nutrients like: potassium, calcium and iron. It also has vitamins A, B-1, C, D and E.
- Multi Grain Bread (GI: 48) – multi grain are full of antioxidant and lesser cholesterol benefits, which is good for your low glycemic index diet. Multi grain bread is also free of additives and is a good source of omega 3 fatty acids.
There is a lot of other low GI food that you can choose from, especially if you are allergic to the ones mentioned above. Some practical tips to people who has problem in keeping the right sugar level or has too high sugar levels, should restrict their diet with foods that has 40 or less glycemic index. However, consulting your physician would be best before making any change in your diet.