Carbohydrates as we all know are essential nutrients for our bodies. They are also a perfect source for energy for our bodies allowing us to perform our daily tasks. Carbohydrates are commonly found in foods that we usually eat such as breads, pastas, beans, potatoes, bran, rice, and cereals. However, many health experts and nutritionists would keep on warning us about taking in too many carbohydrates.
Contrary to what most of us know, too much carbohydrate is bad to our health and well-being.Scientists have found out that not all carbohydrates are similar and each of which behave differently inside our bodies. They were also able to establish that several types of carbohydrates are useful and the others are not essential nutrients for our bodies. Certain types of carbohydrates and too much amount of them can result into fluctuations in our blood glucose and insulin levels. This could further cause serious health risks including developing the risks of heart disease, diabetes and obesity.
In order to stay healthy and protected against these health risks, we need to be familiar with the foods that contain lower carbohydrates and avoid the ones that contain a lot of carbohydrates. For that reason, many health experts and nutritionists would advise that we should be attentive to our carbohydrates intake by making use of the glycemic index to formulate a low glycemic diet.The glycemic index is used by many health and fitness experts as a gauge to which the effects of carbohydrates on blood sugar levels are measured. This index ranks carbohydrates according to their effect on our blood glucose levels. Developed by Dr. David J. Jenkins and his colleagues, GI is divided into three classifications namely low GI, medium GI and high GI.
A low glycemic diet is made up of foods belonging to the low GI group. High GI foods can result into a more rapid rise in blood glucose levels and greatly helps in energy recovery after endurance exercise or for a person experiencing hypoglycemia.What most fitness and health experts recommend is to consume low GI foods which can gently trickle glucose into our blood stream which greatly helps in keeping our energy levels balanced and making us feel fuller for longer between meals. A low glycemic food plan is proven to help in balancing blood glucose and insulin levels.This diet can also reduce excess body fat levels by regulating ingestion of foods that elevate insulin and stimulate fat-storage.
Choosing low GI foods over high GI foods is essential for our health and can give us more protection against the risks of heart diseases and diabetes. Furthermore, a low GI diet is also a great help in weight reduction and weight management.
A low glycemic diet is composed of foods that contain less than 55% of calories consumed from carbohydrates which are essential in maintaining blood sugar levels for long periods of exercise. The list of foods that must be included in this diet includes most fruits and vegetables (except potatoes and watermelon), grainy breads, wheat bran, barley, oats, pasta, legumes or pulses, milk, yogurt; and products extremely low in carbohydrates such as cheeses, nuts and fructose. The perfect way to balance this diet and for a healthy and balanced meal, is to mix them proportionately with other food groups including proteins, fats and vegetables. Low glycemic index foods can also be combined with a substantial amount of high glycemic foods without losing their hunger reducing effect.
A low glycemic diet is beneficial for our health and can keep us protected against the risks of heart diseases and diabetes. Choosing low GI foods over high GI foods is beneficial for our health and can keep us protected against the risks of heart diseases and diabetes. Furthermore, a low GI diet is perfect for weight reduction and weight management. Food belonging to the low GI group can also improve the body’s sensitivity to insulin.
- Beth Hoover