!9# wholesome Gi foods - What Is A Good Glycemic Food?

!#99# wholesome Gi foods - What Is A Good Glycemic Food?

Good glycemic foods tend to absorb gently into the system, allowing the body to break down the refined sugars and starches so that the body can absorb them properly. Citizen with Type I and Type Ii diabetes have a difficult time digesting carbohydrates, particularly those that are high on the glycemic index, and this lack of allowable digestion makes it difficult for the diabetic to expel glucose from their blood,. While most diabetics are wise to avoid most, if not all carbohydrates, as these are what are the most difficult to absorb and break down, positive carbohydrates are best than others for diabetics to consume.

Good glycemic foods tend to have a low score on the Glycemic Index that was industrialized in 1981 at the University of Toronto. Good glycemic foods are still carbohydrates, but make it easier for the diabetic to absorb and are much healthier and preferable than those glycemic foods with high ratings on the Glycemic Index. Substitutions are ready for foods that rate high on the Glycemic Index and are widely ready in supermarkets and other food stores.

Some of the foods that rate low on the Glycemic Index contain most fruits and vegetables, Although fruits and vegetables contain sugar, the sugars contained in these good glycemic foods absorb into the ideas at a lower rate and also contribute needful nutrients to the diabetic, or just about everyone. The only vegetable that a diabetic should avoid is a potato, as it has a high glycemic index. Other fruits and vegetables, however, are preferable than white rice, white bread, corn flakes and anything made with white refined sugar or flour.

Other good glycemic foods contain wholegrain breads and pastas. If you or a loved one has Type I or Type Ii diabetes, you should switch to whole grain breads and pastas made from wheat flour. This can be tremendously helpful to anything who wants to administrate their glycemia as well as anything who wants to supervene such low carb diets. Basmati rice is also carefully one of the good glycemic foods.

List of Low Gi foods:

There are foods on the list that may be "low glycemic" but at the same time be a poor choice because of other criteria such as sodium content, saturated fat, trans fat, cholesterol and other issues.

The Gi value of potato chips or french fries is lower than baked potatoes. Large amounts of fat in foods tends to slow the rate of stomach emptying and therefore the rate at which foods are digested. Yet the saturated fat in these foods will lead to a much increased risk of heart disease. It is foremost to look at the type of fat in foods rather than avoid it completely. Good fats are found in foods such as avocadoes, nuts and legumes while saturated fats are found in dairy products, cakes and biscuits. We'd all be best off if we left the cakes and biscuits for special occasions.

Artichoke

Asparagus

Avocado

Broccoli

Cauliflower

Celery

Cucumber

Eggplant

Green beans

Lettuce, all varieties

Low-fat yogurt, artificially sweetened

Peanuts

Peppers, all varieties

Snow peas

Spinach

Young summer squash

Zucchini

Tomatoes

Cherries

Peas, dried

Plum

Grapefruit

Pearled barley

Peach

Canned peaches, natural juice

Dried apricots

Soy milk

Baby lima beans, frozen

Fat-free milk

Fettuccine

Chocolate Candies, Peanut

Low-fat yogurt, sugar sweetened

Apple

Pear

Whole wheat spaghetti

Tomato soup

Carrots, cooked

Mars Snickers Bar

Apple juice

Spaghetti

All-Bran

Canned chickpeas

Custard

Grapes

Orange

Canned lentil soup

It should be noted that the list is not exhaustive in the sense the Gi value depends on a lot of factors other than the type of food. For example the method of preparation, the storehouse of food materials, the manner of eating etc. Also the list takes only the Gi parameter into notice and it can happen that some of the low Gi foods mentioned may not be useful for health owing to the excess estimate of constituents like fats etc.

Benefits of the Glycemic Index?

* Low Gi carbs reduce the risk of heart disease

* Low Gi carbs reduce blood cholesterol levels

* Low Gi carbs can help you administrate the symptoms of Pcos

* Low Gi carbs reduce hunger and keep you fuller for longer

* Low Gi carbs prolong bodily endurance

* High Gi carbs help re-fuel carbohydrate shop after exercise.

* Moderate reductions in Gl make losing weight easier, particularly for women.

* A high carb diet based nearby low Gi foods was total the most sufficient for heart health - good news for those who love their carbs.

* Low Gi wholegrain foods (such as traditional porridge oats) provided heart health benefits over and above those of high Gi wholegrains (such as wholewheat flakes).

How to Switch to a Low Gi Diet

The basic technique for eating the low Gi way is plainly a "this for that" approach - ie, swapping high Gi carbs for low Gi carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low Gi diet.

* Use morning meal cereals based on oats, barley and bran

* Use breads with wholegrains, stone-ground flour, sour dough

* reduce the estimate of potatoes you eat

* Enjoy all other types of fruit and vegetables

* Use Basmati or Doongara rice

* Enjoy pasta, noodles, quinoa

* Eat fullness of salad vegetables with a vinaigrette dressing