What Is Considered a Low Glycemic Carb?
According to the American Diabetes Association, "the glycemic index, or GI, measures how a carbohydrate-containing food raises blood glucose." (See Reference 1) Generally, the carbohydrate-containing food receives a numeric ranking. People with diabetes are particularly concerned with the glycemic index because foods that have a high index raise blood sugar by quickly being digested and absorbed into the bloodstream.
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Benefits
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The body digests low-glycemic-index foods slowly, so they do not dramatically raise blood sugar and insulin levels. These foods generally have a greater satiety quotient and are thus helpful for weight control and maintaining a low lipid profile.
Foods with low GI
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Foods with higher fiber and fat content generally have a lower glycemic index. Some low-glycemic-index carbohydrates include fruits, non-starchy vegetables and whole grain breads and cereals. Dried beans and legumes also have a low glycemic index. Cooking method, variety, processing, and ripeness and storage conditions also affect the glycemic index.
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Measurement
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To measure glycemic index, 10 or more individuals receive a food sample that contains 50 grams of digestible carbohydrate. The blood glucose levels of these individuals are recorded every 15 to 30 minutes for the next two hours. The readings are plotted on a graph to get a blood response curve. Those readings are then divided by the blood glucose level for the same subjects when served an equal portion of pure glucose. That ratio is then multiplied by 100 to get the glycemic index rating. The average of the glycemic index ratings of the individuals sampled is declared the glycemic index for that food.
Recommendations
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The World Health Organization and the Food and Agricultural Organization of the United Nations recommend that people in developed countries take into account the glycemic index of foods when planning meals. Doing so can help decrease the incidences of coronary heart disease, obesity and diabetes.
Warning
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People with extremely high blood sugar levels should consult a registered dietitian when planning their diets. For diabetics, a faulty diet can prove fatal.
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References
- Photo Credit Image by Flickr.com, courtesy of Mary Paulose
