Low Glycemic Foods Definition
Low glycemic foods are a category of foods that have a low glycemic index (GI) ranking. These foods are typically nutritionally balanced, and are recommended for people who need to manage their blood sugar levels, are trying to lose weight, or those who just want to improve their overall health.
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Significance
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The glycemic index (GI) is the measure of the rate of a blood sugar spike after eating carbohydrates. Low glycemic foods do not trigger a rapid rise in blood sugar, and can be a much healthier choice for most people than high glycemic foods. Low glycemic foods are often recommended for people who have Type I and Type II diabetes because a low glycemic diet helps regulate insulin levels and keeps blood sugars in balance.
Types of Low Glycemic Foods
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Some of the best low glycemic foods, according to the Human Nutrition Unit at the University of Sydney, include whole grain wheat bread, sprouted wheat bread, oatmeal, course whole grain cereals, bulgur, buckwheat, couscous, kidney beans, chickpeas, lima beans, sweet potato, yam, skim milk and low fat dairy products, most fruit and natural fruit juices, especially apples, berries and grapefruit, shellfish, chicken, turkey, Cornish hen and egg substitutes. Low glycemic foods that are high in fiber have additional health benefits and can help keep blood sugar levels stable throughout the day.
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Benefits of a Low Glycemic Diet
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Maintaining a low glycemic diet offers several health benefits. This type of diet may be recommended by a physician to manage inflammation in the body, or to promote weight loss. Other key benefits of a low glycemic diet include reduction in hyperactivity, blood glucose balance, insulin balance, reduction in excess body fat, improved concentration and alertness, enhanced digestion and better sports performance.
Effects
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Consuming low glycemic foods can reduce the effects of a potentially harmful insulin response that leads to diabetes and weight gain. Some low glycemic foods are digested slowly, which means they can deliver a steady amount of energy throughout the day. Blood insulin responses are virtually nonexistent or very limited when consuming low glycemic foods, so the person eating these foods will typically feel full within half an hour of eating the meal, and will not experience a crash or fatigue hours after eating the meal.
Misconceptions
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In order to eat a low glycemic diet, one does not have to eat only low glycemic foods. Natural sugars and some high glycemic foods can be incorporated into the diet, as long as a lean protein is consumed in conjunction with the carbohydrate, so that blood sugars do not spike. Both healthy fats and lean protein can lower the glycemic response of food, making some high glycemic foods completely acceptable as part of the low glycemic diet plan.
Another misconception is that two foods with identical calorie counts will be assimilated equally. The truth is, the body will absorb the calories at different rates depending on the glycemic index. Eating low glycemic foods will result in a lower glucose and insulin response, and is therefor a healthier choice.
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