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The Glycemic index is a new meal planning tool which
ranks carbohydrate-rich foods by the raised amount of
blood glucose levels in the body. As you eat food which
contains carbs, the sugar from the food breaks down
during digestion and provides you energy. Your blood
glucose level rises after you eat food. The speed at
which the food is able to increase your blood glucose
levels is termed as the glycemic response. Various factors
like the amount of food you eat, the food processed,
food prepared etc influence the glycemic response.
Why have foods with low Glycemic
index?
- It controls your blood sugar levels
- It controls your appetite
- It balances your cholesterol levels
- It lowers the risk of getting type 2 diabetes
- It lowers the risk of heart diseases
Carbs and the Glycemic Index
If you can eat a high-carb diet with
55% of each day’s calories coming from carbohydrates,
you can stay healthy. The glycemic index ranks carbohydrate-
rich foods according to their glycemic response. Foods
which increase your blood glucose levels quickly have
a higher GI. But the lower the rating, the better the
quality of carbohydrate.
Make the right GI choices
- A GI of 55 or less is considered as low, a GI
from 56-69 is termed medium and 70 and above GI
is high
- Consider overall nutrition when eating food. Don’t
skip white potatoes just because they have high
GI. When you have a white potato meal, let your
other dishes be foods low in GI
- Limit the intake of refined starchy food
- Eat whole grain bread more than white bread
- Fresh fruit and vegetables have low GI. So they
break down slowly in the body
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