The three types of GI levels are:
Low - 55 or lower
Medium - 56 to 69
High - 70+
Foods that have a higher GI are digested and absorbed by the bloodstream quickly therefore resulting in a rapid change in blood sugar. Foods having a low GI index are digested and absorbed slowly causing your blood sugar levels to be normal for a longer period. The glycemic index of foods is influenced by the build of the starch, type of sugar it has, and the way it was cooked.
Effect of low glycemic foods on diabetes
Diabetes makes the body unable to process sugars in an effective way thus making it difficult to maintain a healthy blood sugar level. People having diabetes should keep their blood sugar in control to prevent health complications like heart ailments, and damage to the kidneys. Consuming low GI foods can help in managing the blood sugar levels.
Benefits of low glycemic diet
Improvement in the blood cholesterol levels
Reduces cancer risk
Enhances weight loss
Reduces the risk of heart diseases and stroke
Foods having low glycemic index
Fruit like apples, pear, strawberries, peaches, plums
Cereals like oats, bran-flakes
Vegetables like broccoli, carrots, cauliflower, zucchini
Legumes like lentils, chickpeas, kidney beans
Grains like quinoa, barley, buckwheat, semolina
Dairy products - milk, cheese, yogurt
Add these low glycemic foods as snack in your diet if you have diabetes
Hard boiled egg
Unsalted nuts
A cup of berries with cheese
Greek yogurt
Apple slices
Whole wheat toast with almond/peanut butter
Just remember a healthy lifestyle goes a long way in keeping your body in good health, and increasing your lifespan. A healthy lifestyle includes:
Balanced and nutritious meals
Being physically active
Sleeping well at least for 7-8 hours
Keeping stress levels low
Regularly getting complete body preventive health checkup done
Know your current blood sugar level with a full body checkup now.
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