Do you know the difference between high glycemic foods and
low glycemic foods? If you’ve ever felt light-headed or shaky (and very hungry)
a few hours after eating certain foods, then you’ve experienced the
“roller-coaster ride” of high glycemic foods.
You’ve probably noticed that all foods don’t have this effect on you,
and those that don’t are most likely low glycemic foods.
The Glycemic Index or GI is a scale that ranks
high-carbohydrate foods according to how much they raise your blood glucose
levels after eating. The GI ranges from 0 to 100. Foods with a high GI are
digested quickly and cause a significant spike in our blood sugar levels. This
increase in blood sugar causes a corresponding increase in insulin to bring those
sugar levels back down. Low glycemic foods have less of an impact on your body
because they are digested and absorbed more slowly, so you need less insulin to
control your blood sugar levels. When sugar and insulin aren’t spiking, you
won’t get that light-headed or weak feeling. You just feel normal.
Advantages of Low Glycemic Diet
There are many more advantages to choosing a low glycemic
diet. Low glycemic foods are beneficial to our health because controlling blood
sugar and insulin levels is one of the keys to reducing our risk of heart
disease and diabetes. Low GI diets are also useful for controlling our appetite
and aiding in weight loss.
When our blood sugar levels are maintained relatively
stable, our bodies perform better. A study from the Harvard School of Public
Health demonstrated that high GI diets are strongly linked to an increase in
the risk of Type II diabetes and heart disease. The World Health Organization
recommends that people in developed countries eat as many low-GI foods as
possible, to prevent heart disease, diabetes, and obesity.
A hundred years ago, our foods simply took longer to digest.
They came straight from the farm to our table, in its natural state, containing
the original fiber and other natural components they were grown with. Modern
food processing practices have stripped our food of many of its natural
properties, making it easy to package and store, and extremely quick to digest.
And the faster we digest the food, the quicker we get hungry again.
This is the “roller coaster” that happens when we consume
too many high GI foods. High glycemic index foods may give you a burst of
energy, but this is followed by a “crash” as the insulin takes the blood sugar
back down and you feel hungry again. To make things worse, these insulin spikes
turn all that excess blood sugar into fat, which is usually stored right around
the abdomen.
On the other hand, when we consume low glycemic foods such
as fruits, vegetables, legumes and whole grains, the rise in blood sugar is
slower and more sustained over time. That means you feel fuller longer and are
less tempted to eat again so soon. Our energy levels are maintained throughout
the day, which not only provides health benefits but also makes us feel better,
because we’re not on that up and down cycle from morning to night.
What to Eat More and Less to Increase Consumption of Low Glycemic Food?
If you would like to increase your consumption of low
glycemic foods, here are some suggestions.
Eat less of the following:
• Avoid sugary snacks, especially those made
with refined sugar. Not only are they high GI foods, they are mostly empty
calories.
• Many salad dressings are very high GI
foods.
• While potatoes are nutritious, especially
with their skins intact, they are also very high GI foods.
Eat more of the following:
• Fruits and vegetables in their natural
state, preferably organic. Many commercially grown fruits and vegetables have a
higher sugar content than organic. Commercially grown foods also have added
chemicals and pesticides.
• Eat foods with lots of fiber, which tends
to lower the glycemic index of everything you eat.
• Choose breakfast cereals with whole grain
barley, bran, and oats.
Interestingly, the cooking method can affect the GI rating
of a food. For example, boiled potatoes are rated an 81 on the glycemic index,
while baked potatoes rate as 119 and mashed potatoes 104.
However, rather than obsess about individual GI food
ratings, remember that the most important goal is to have a low glycemic diet
overall. Eating the occasional high GI food is OK, especially if you also eat a
low glycemic food along with it. Try to
focus on eating a healthy, balanced diet including a wide variety of whole,
natural, and fresh foods. By doing so, you won’t even have to consult the GI
scale, because you’ll be eating a relatively low glycemic diet and gaining all
the benefits described here.
About the Author:
Dr. Matt Ramirez graduated with a degree in Bachelor of Human Biology in 2004 and received his Doctor of Chiropractic Degree in 2006. He specializes in auto injury recovery and rehabilitation and has enhanced and improved thousands of lives as well as treated people of all ages over the years. He is also an expert in health and wellness, massage therapy, chiropractic care, and more...
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