Have you ever found yourself feeling hungry or ill shortly after eating a meal or snack? It may be due to the glycemic index of the food(s) you just consumed. Simple carbohydrates can cause the body to experience an initial feeling of well-being, followed by a “crash” when glucose levels drop. Complex carbohydrates provide a more even balance of glucose that helps avoid the “crash and burn” syndrome. This is how this works: Each food has a specific glycemic index (GI). This index tells how the food will affect your body’s blood glucose. Simple carbohydrates such as sugary items, refined grains, and starchy vegetables are high GI foods.
These foods cause the body to experience a steep, rapid increase in blood glucose, followed by a steep drop (the crash and burn effect). Lower GI foods such as whole grains and non-starchy vegetables keep blood glucose level, helping you stay full longer and avoiding the effects of a rapidly dropping blood glucose level. While watching the GI index of foods is extremely important for people who suffer from diabetes, every person will benefit from maintaining a healthy blood glucose level. Some studies have even noted a greater loss of fat mass when a person follows a low GI food diet.
One method to assess the GI of foods is the “Traffic Light System” in which low GI foods have a green light, medium GI foods have a yellow caution light, and high GI foods have a red stop light.
“Green Light” low GI foods (value below 55) should be eaten frequently and in larger quantities. They include: all bran or whole grain cereals; whole wheat or whole grain pastas and breads; dairy products; non-starchy vegetables such as carrots, broccoli, cauliflower, tomatoes, lettuce, green beans; legumes such as beans and lentils; fruits such as cherries, plums, grapefruit, peaches, apples, pears, oranges, strawberries.
“Yellow Light” medium GI foods (value between 56 and 69) should be eaten in moderation. They include: cereals that contain whole wheat; cornmeal, couscous, vermicelli; croissants, rye breads, buns; vegetables such as beetroots; fruits such as mangos, bananas, figs, pineapple.
“Red Light” high GI foods (value greater than 70) should be eaten infrequently (if at all) and include: sugary cereals; white breads; vegetables such as pumpkins, parsnips; starches such as rice, tapioca, potatoes; snacks such as pretzels, ricecakes, donuts, scones; fruits such as watermelon or dates.
For more information, Google “glycemic index” in your browser for a list of sites that include detailed lists of the GI value of popular foods.
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Disclaimer
The content provided in this blog is for informational purposes only and is not professional medical advice, diagnosis, treatment or care. Further, it is not intended to be a substitute for physician’s advice. Always see the advice of a licensed physician concerning any question you have regarding any content obtained from this blog and any medical condition you believe may be relevant to you or someone else. Always consult with your physician or other qualified health care provider before embarking on a new treatment, diet, or fitness program.
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Tags: blood glucose level, health, healthy blood glucose level, low gi foods, non starchy vegetables, weight management, whole grain cereals
