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The Glycemic Index or GI is a ranking of carbohydrates according to their effect on our blood glucose (sugar) levels. In simple terms, the GI is a measure of the carbohydrates quality, in individual foods. The researchers have begun to unlock the secrets of starches that make dehusked grains, potatoes and processed foods such as biscuits and breakfast cereals less healthy compared with low GI foods.

Healthy Low-GI Foods At- a- glance GI values are interpreted intuitively as percentages on an absolute scale. For food, which has GI value about 55 or less are considered as low GI food. Here are some food suggestions for optimum health, weight and blood glucose levels.

 

Low GI fruits and vegetables: Most vegetables have very low carbohydrate component and also very high in dietary fibre and an excellent source of nutrients. They are also quite tasty and properly prepared. Fruits also have high fiber content and the natural sweetness comes from fructose, which has low GI naturally occurring sugar. Pear-38, Grapes-53, carrots- 41-47.

Low GI Breads and Cereals-bread taste great and those types of carbohydrates really are important part of healthy balanced diet, but one has to be sure to eat these. For cereal, a serving size is about ½ cup or 2 of dry cereal. Whole-wheat hamburger buns-61, oatmeal-52-58, oatbran-55 Low GI Dairy- dairy products are excellent source of calcium, which helps to maintain strong teeth and bones, also a good source of protein that is essential to muscle and cellular replenishment. Mono unsaturated and polyunsaturated fats are much healthier variety. Low fat cheeses serving are about 1-2.

Skim milk-11-32, low fat cheese-20-40, Ice cream-37-49. Low GI Meats and Sea food-Meats are protein food and have very little carbohydrates and therefore a very low GI. Lean red meat is also an excellent source of iron, which is necessary for forming the cells that transport oxygen throughout our body Low GI Pantry essentials-Canned and dry fruits-30-40, cooking and baking-20-40, comdiments-30-40.

Low GI foods, in general foods high in fibre and protein, contribute to steadier blood sugar level and lower cholesterol levels and decrease the risk of diabetes. A low GI food releases glucose more slowly and steadily.

Low Gi Diet