Five Reasons to Eat Low Glycemic Index Foods

Glycemic is the concentration of glucose (sugar) in the bloodstream. In order for the body to function normally a fixed range of glycemia (70 to 100mg) is required. The Glycemic Index (called GI Index) is a method that ranks foods based on how fast they raise glycemia.

There is typically a range of low (55 or less), medium (56-69), and high (70-99) Glycemic Index foods. The problem with most people is that they tend towards the high end of the glycemic index.

A Low Glycemic Index diet is a good idea for many reasons.

1. Helps Weight Loss

Eating low Glycemic foods helps to lose and control weight. When the higher Glycemic foods are consumed the extra glucose is stored as fat. So low Glycemic foods help to keep that glucose balance in your body, normally keeping you from gaining weight.

2. Improves Diabetes Control

If you are a diabetic then eating low Glycemic foods is a good idea. A low Glycemic diet increases the body’s sensitivity to insulin and improves diabetes control.

3. Reduces Health Risks

The risk of heart disease and high cholesterol are reduced. When you consume high Glycemic foods which include fried foods, white bread, doughnuts, baked potatoes, carbonated beverages, and beer, you are putting your body at a greater risk of heart attack and stroke.

4. Provides Slow, Even Energy

Low Glycemic foods release their energy slowly to the body. This helps the body to have a more concise and constant supply of energy. This in turn prevents drastic fluctuation in blood-glucose levels helping you to avoid feeling of fatigue, fogginess, and instability.

5. Balances Your Appetite

You can lose weight and have a lower BMI eating low glycemic foods. People who eat a greater amount of high glycemic index foods on average have greater levels or body fat. Lower Glycemic Index foods (under 55) metabolize slower and keeps your appetite balanced. If your appetite is balanced you won’t eat a much and you will lose weight.

The foods you should focus on to maintain a low glycemic number include: kidney beans, whole wheat pasta, tofu, soy milk, plain yogurt, apples, pears, sweet potatoes, bean sprouts, and many other fruits and vegetables.

The medium glycemic index foods include: bananas, pineapples, popcorn, and oatmeal. These foods are not as bad as the high GI foods and are a better choice when you can’t get to the low GI foods.

As mentioned earlier, high GI foods include most fried foods, pitas, doughnuts, soda crackers, baked potatoes and even watermelon.

The consumption of lower Glycemic Index foods is a wise way to watch your weight, keep blood pressure and cholesterol levesl down, keep up your energy level so that you can work more effectively through the day and help you maintain a stronger healthier life. The fact that they are mostly whole foods makes them readily available and very easy to prepare and add to your daily diet.

Health is not a joke and every precaution should be taken to ensure that your health is as good as it can possibly be. With research, a properly balanced diet that includes foods low on the GI food list, and other smart eating tactics, you can be a healthier and happier you.

Diana Walker, Cravings Coach
CEO, Diana’s Healthy Lifestyles