Low glycemic index foods

A diet that is based on low glycemic index foods is based on the concept of the glycemic index. Studies show that eating foods with a low glycemic index can lead to weight loss, lower blood sugar levels, and reduce the risk of heart disease and type 2 diabetes. Here are some low glycemic index foods and the benefits of including them in your diet.

Low glycemic index foods – what is it

When you consume carbohydrates, your digestive system breaks them down into simple sugars that enter your bloodstream. Too high blood sugar can create health problems. But different types of carbohydrates have different effects on blood sugar.

The glycemic index (GI) is a measurement system that ranks foods according to their effect on blood sugar levels. It was created in the early 1980s by Dr. David Jenkins, a Canadian professor, and it was only then that people started talking about low glycemic index foods. The rates at which different foods raise blood sugar levels are ranked against the absorption of 50 grams of pure glucose. Pure glucose is used as a reference food and has a GI value of 100.

According to this system, foods are classified as:

• foods with a high glycemic index – 70 or more;
• foods with a medium glycemic index – from 56 to 69;
• foods with a low glycemic index – below 55.

Preferably, your daily menu should include more foods with a low glycaemic index. Foods with a low glycemic index are digested slowly, causing a slower and smaller rise in blood sugar levels. The others cause blood sugar levels to rise and fall sharply.

List of foods with a low glycemic index

Low glycemic index foods are:

• wholemeal, multigrain, rye bread;
• oatmeal;
• apples, strawberries, apricots, peaches, plums, pears, kiwis;
• tomatoes, carrots, broccoli, cauliflower, celery, zucchini;
• sweet potatoes, corn, pumpkin;
• lentils, chickpeas, beans;
• Basmati, dungara, long grain, brown rice;
• quinoa, barley, buckwheat, semolina;
• milk, cheese, yogurt, coconut milk, soy milk, almond milk.

It is important to note that foods only have a glycemic index if they contain carbohydrates. Foods without carbohydrates are for example beef, chicken, fish, eggs, herbs and spices.

Low glycaemic index foods and diabetes

Diabetes is a complex disease in which the body is unable to process sugars efficiently. This can make it difficult to maintain healthy blood sugar levels.

A number of studies have shown that eating foods with a low glycemic index reduce blood sugar levels. Diets with low glycemic index foods reduce hemoglobin, body weight, and fasting blood sugar levels in people with prediabetes or diabetes. Following a diet with low glycemic index foods can create good blood sugar control and thus help prevent and delay the onset of diabetic complications, including heart disease, stroke, nerve and kidney damage.

In addition, some studies have linked diets with low glycemic index foods to a lower risk of developing type 2 diabetes.

Low glycemic index foods and pregnancy

A diet of low glycaemic index foods can improve the condition of pregnant women with gestational diabetes, a form of diabetes that occurs during pregnancy. Actively incorporating low-glycemic index foods into a pregnant woman’s daily diet can reduce by 73% the risk of having a baby who is too large, which is associated with multiple short- and long-term complications for mother and baby.

Other benefits of eating foods with a low glycaemic index

Studies have shown that a diet with low glycemic index foods can have a number of other health benefits:

• 

  Improved cholesterol levels. One study showed that eating mainly low glycemic index foods reduced total cholesterol by 9.6% and LDL (bad) cholesterol by 8.6%. LDL cholesterol is also associated with an increased risk of heart disease and stroke.

• A diet with low glycemic index foods can help you lose weight. Some evidence suggests that eating foods with a low glycemic index may promote fat loss. However, more research is needed to determine whether diets based on the intake of low glycemic index foods are effective for long-term weight loss.
• May reduce the risk of cancer. Some studies have shown that people who do not consume foods with a low glycemic index are more likely to develop certain types of cancer, including endometrial, colorectal and breast cancer, compared to people whose daily diets include many low-glycemic index foods.
• Eating more foods with a low glycaemic index can reduce the risk of heart disease. Recent research has almost definitively linked a lack of low glycemic index foods with an increased risk of heart disease.

Eating regimen with low glycemic index foods

If you’re on a diet with low glycemic index foods to control your blood sugar, there’s no need to count calories or track your protein, fat, or carbs. It is enough to replace high glycemic index foods with alternative low glycemic index or carbohydrate-free foods.

At the same time, it is important to know that a diet based only on foods with a low glycemic index can create a deficiency or excess of certain nutrients such as protein, fat, and carbohydrates. So it’s important not just to look for foods with a low glycemic index, but to consider their overall composition.

Low glycemic index foods in ACTIVE CHOICE

In the manufacture of our products, we also create foods with a low glycemic index. We use pure, natural ingredients in the production of low glycemic index foods. You won’t find GMO products, extra added sugars and artificial preservatives in our delicious low glycemic index foods, making them even more beneficial to your health.

If you would like to order low glycemic index foods from ACTIVE CHOICE, you will receive free delivery on orders over £50.

You can order low glycemic index foods from ACTIVE CHOICE at great prices because we are producers who sell our produce without resellers.

Low glycemic index foods – what is it
Low glycemic index foods and diabetes
Low glycemic index foods and pregnancy
Other benefits of eating foods with a low glycaemic index
Eating regimen with low glycemic index foods
Low glycemic index foods in ACTIVE CHOICE