Eating Low Glycemic Foods - some tips

by Webmaster,

Low glycemic foods, after consumption, cause glucose levels in one's blood to increase at a slower rate than high glycemic foods (click here for a listing of foods with low glycemic index values).

You may want to note that, as the glycemic index (GI) relates to the conversion of carbohydrates into glucose, foods with little or no carbohydrates do not typically have a glycemic index value.

In general, the quality of carbohydrates in foods with lower GI values are considered better, and low glycemic diets and foods are associated with many health benefits.

It thus makes sense to incorporate low glycemic index foods and low glycemic recipes into our daily diets. Click here for some examples of low glycemic index foods.

Here, some tips on eating low glycemic foods, thereby consuming an overall low glycemic diet, are discussed.

What to eat or eat more of

Most natural fruits and vegetables are low-GI foods, so you may consume them freely. Fruits and vegetables also come with many important nutrients, enzymes and phytochemicals which are highly beneficial to the body.

If you can, try to eat organic varieties. Besides the fact that they are natural and free from harmful chemicals, some commercially-farmed produce are genetically modified hybrid versions which have higher sugar content.

In particular, you may want to eat plenty of salad vegetables - they are a type of low glycemic food.

Consume foods with good amounts of fiber in them - this helps to lower the overall glycemic index of all the foods which you eat.

Breakfast cereals which are made using barley, bran and oats are said to have relatively lower glycemic index.

Consume at least one type of low-GI food during every meal

What to avoid or to eat less of

Broadly speaking, it is wise to avoid sugary foods and snacks, especially those made with refined sugar - these tend to be high-GI foods which are sources of very high doses of sugar, which is a double whammy.

Watch out for dressings and flavorings used, as food items such as salad dressings and refined sugar are very high-GI foods.

Although most fruits and vegetables are okay, you may want to watch your potato intake - their glycemic index can be quite high.

What high glycemic foods to replace with what low glycemic foods, and what foods to mix

Overall, consume natural whole foods, as supposed to processed and refined foods. The latter not only have high glycemic index, but are also devoid of important nutrients.

As far as grains are concerned, go for whole grains instead of refined grains. Choose brown rice over white rice, wholemeal bread or bread made using whole grains over white bread, whole wheat products over refined wheat foods, etc.

Although many high-GI foods, such as sugary snacks, have an addictive hold on our taste buds, there are also many potentially delicious low-GI foods around, such as fruits, vegetables, beans and legumes - feel free to experiment and try new foods!

When you do consume high-GI foods, always try to ensure that you combine them with low glycemic foods. This helps to moderate the overall GI value of the foods, thus producing a effect of middle-range glycemic index.

Using vinegar as vinaigrette lowers the GI of foods, for example breads and salads.

General tips for a low glycemic diet

There is no need to do any sort of deliberate counting when it comes to eating a low glycemic diet. Many high-GI foods, especially processed and refined foods, are not good for our health anyway, so it would be good for us to remove them from our diet. Some high-GI foods can be replaced using foods with lower GIs.

Generally, I would think it is not wise to plan one's diet based on the GI rating of foods alone. It is more important to make sure you obtain sufficient amounts of various essential nutrients, such as vitamins and minerals. If one eats a varied diet of healthy, natural and wholesome foods, it is more than likely that one would already be consuming a relatively low glycemic diet.

Glycemic index is one thing, but if you overeat, you will still be overloading on sugar, so watch the amount of your food intake, especially the amount of sugary and starchy foods which you eat.

Click here for a listing of foods with low glycemic index values, or click here for some examples of high glycemic foods to avoid or cut down on. For a general glycemic index listing of foods, click here.

Read More: More on the Glycemic Index | Understanding Nutrition and its Importance | Nutrition Health Articles - Foods, Diets, Supplements, Nutrients and more | Information on some Herbs | Favorite Herbs, Herbals Formulas and Foods | Natural Health Supplements - What to Consider | Home Page | Site Search

Want to learn how to quickly and easily make delicious, gluten-free, low-glycemic meals? Click here to access a gluten-free low-glycemic cookbook, especially useful for diabetics and allergy sufferers. Includes meat, vegetarian and vegan choices.

Here is another resource - a beginner's answer guide, providing an overview on the glycemic index and how to use it to become healthier and lose weight.

Glycemic Index-related Pages

What is the Glycemic Index? - the glycemic index explained | Benefits of Low Glycemic Diets and Foods | Glycemic Index of Foods - limitations of the value | Eating Low Glycemic Foods - some tips | Glycemic Index Listing of Foods | Low Glycemic Food List | High Glycemic Foods to Avoid or Cut Down on

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