Posts in tag

Low Glycemic Foods

Low glycemic foods are types of carbohydrates that break down slowly in the body, leading to levels of sugar in the blood that remain steady. This can help prevent spikes in blood sugar, which are common in people who eat a lot of carbohydrates. Low Glycemic Foods and Weight Loss Low glycemic foods, or low glycemic-load foods assist in weight loss by keeping you feeling full for longer. There are three main ways that low glycemic foods help with weight loss: Low glycemic foods keep blood sugar levels steady, preventing blood sugar spikes and crashes which can lead to hunger and overeating. A 2010 study found that women who ate a breakfast of oatmeal had more stable glucose levels throughout the day than those who ate a bagel for breakfast. Many people eat too many refined carbohydrates like white pasta, white bread, and processed cereal grains which result in insulin resistance, where the body cannot use or store sugars effectively. Replacing these with low glycemic index carbs helps restore insulin sensitivity, improving metabolism over time. Insulin resistance is also one of the hallmarks of type 2 diabetes, a disease in which the body is no longer able to produce insulin. People who have been diagnosed with type 2 diabetes are advised to follow a low glycemic diet for this reason – it helps their bodies use insulin again. Common Types Of Low Glycemic Foods Many common food types typically fall into the low glycemic index category. These include: Fruits and fibrous vegetables (most fruits and some vegetables like beetroot, carrots, and potatoes). Low fiber fruits like watermelon and cantaloupe also tend to be on the lower end of the glycemic index scale. Grains such as barley, bulgur wheat, pearl barley, rolled oats, and rye. Legumes like dried white kidney beans (butter beans), green peas, pinto beans, peanuts, and soybeans. Dairy products include most cheeses; milk; Greek yogurt; quark; tofu. Nuts such as almonds, brazil nuts, cashews, hazelnuts, and peanuts. Eggs are also categorized as low glycemic foods since their protein takes longer to digest than fats or simple sugars. Preventing these spikes in blood sugar is beneficial for preventing diabetes and may also help manage existing diabetes. Some studies even suggest that low glycemic foods could be useful in helping to control certain cancers. However, keep in mind it’s not clear if the impact of lower glycemic foods on cancer risk is due to the carbs themselves or other compounds found naturally in some foods. Foods high protein or fat tend to have a much smaller effect on blood sugar levels than carbohydrate-rich foods do because they take longer for your body to break down into glucose (a type of sugar Fiber can also have a lowering effect on blood glucose, but this varies from type to type. The Glycemic Index The glycemic index measures the impact of a carbohydrate-containing food on blood sugar levels. Carbohydrate-containing foods are ranked according to how much they raise blood sugars overall. Low-glycemic foods have been assigned a score under 55 while high glycemic foods have been given a score over 70. As a rule, most fruits and vegetables have a very low glycemic load because they consist mostly of water and fiber. Foods that need to be highly processed for you to digest generally have a higher GI rating. Examples include white bread, white rice, and potatoes. Here is an overview of common foods and their GI ranking: High glycemic foods > 70 Bagels, banana, breakfast cereals, cake, candy, cornflakes, couscous, crackers, croissants, doughnuts, French fries, fruit juice with added sugar, high-sugar fruits like dates and melon. Foods with a high glycemic load > 20-50 White bread, white rice. Low Glycemic foods < 55 Whole grains, nuts, and seeds, potatoes, brown rice, organic whole wheat bread, all fruits except dates/mango/papaya/peach, all vegetables. Very low glycemic foods < 15 Bran, almonds, bulgur wheat, grapefruit, kidney beans, lentils, oat bran/oatmeal/oats, pinto beans. What is Glycemic Load? The glycemic load may be a better way of determining the impact of a certain food on your blood sugar levels than the glycemic index is. The glycemic load is defined as how much a certain type of food will raise your blood glucose level compared to pure glucose – which has an index score of 100. A high glycemic diet means you are more likely to have insulin spikes or even diabetes, but this also depends on your overall calorie intake. High glycemic foods are not always directly bad for you either, they can be very healthy or even essential in some cases. For example, white potatoes have a higher glycemic load than sweet potatoes do, but this does not mean these two types of food are completely different – it just means that your body digests the white potato faster and more easily. The glycemic load is simply a better way of understanding the impact foods have on your blood glucose levels and insulin production compared to using GI alone. If you need another reason to avoid white potatoes, consider that they are just starch – which has only 4 calories per gram instead of fat’s 9 calories per gram. Even complex carbohydrates provide a lot of calories without any essential nutrients that your body needs to use these calories for energy or anything else.

Want to know what chia seeds are good for? Chia seeds are high in ALA/ Omega-3 fatty acids, calcium, iron, electrolytes, and antioxidants. They are great for helping you lose weight as they are a great source of fiber and can be added to many dishes for added nutrients. Here Are Some of the Benefits …

There are many different ways to use chia seeds, including adding them to smoothies, yogurt, oatmeal, and cereal. Chia seeds can also be used in baking recipes or as a topping on salads or other dishes. Additionally, chia seeds can be ground into flour to use in recipes. One of the great things about chia …

You may have seen the Mediterranean Diet on TV, in magazines, or even heard about it from friends. It’s a diet that has been around for centuries and it has some pretty amazing benefits. The diet is high in fish, vegetables, nuts, and legumes which are rich in fiber and protein while low in fat. …

Quinoa is a grain that has been around since the Incas, but its popularity has grown exponentially in recent years. Most people are aware of its super nutrition qualities but few realize how versatile and easy to use it is. Did you know that you can make breads, cakes, cookies, muffins, soups, even quinoa pasta? …