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Low Glycemic Index Foods List Pdf Details
Low Glycemic Index Foods List PDF
No. of Pages : 05
PDF Size : 967KB
Language : English
Category : Health & Fitness
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Glycemic Index

Very simply, the Glycemic Index is a scientific ranking of how the foods we eat affect our blood sugar
levels in the 2 or 3 hours after eating. Foods are measured against pure glucose, which has a value of 100
on the index. The index ranges from 0 to 100 with:
0-55 = Low-GI, 56-69 = Medium-GI, 70-100 = High-GI

High GI: Carbohydrates that break down quickly during digestion, release blood
sugar rapidly into the bloodstream, causing rapid fluctuations in blood sugar levels.
Medium GI: Carbohydrates that break down moderately during digestion and release
blood sugar moderately into the bloodstream.
Low GI: Carbohydrates that break down slowly during digestion, release blood sugar
gradually into the bloodstream, and keep blood sugar levels steady.


Low GI Meals leave you feeling fuller longer, ease food cravings and provide you with greater and more
sustained energy levels. If you’re looking to either lose weight or maintain your existing weight, a low GI
lifestyle is the perfect option. Also, if you find yourself lethargic, losing concentration, or experiencing mood
swings an hour or so after eating, a change to low GI foods may show immediate benefits.

In term of long-term health, Low GI Diets are important in reducing the risk factors of developing Type 2
diabetes, heart disease and other degenerative diseases. However, if you’ve already been diagnosed with
diabetes, low GI diets have been shown to improve both lipid and glucose levels, maintain more stable
insulin levels and reduce insulin resistance, which is important in reducing the risk of long term diabetes related complications.

More and more health benefits associated with choosing a low glycemic diet are constantly being realised,
so a low GI lifestyle will provide benefit to all members of the family. After all, food is fuel for our bodies –
eat well and your body will reward you!

So, to get started, just do your best to avoid high GI foods as much as possible … and choose medium or
low GI alternatives wherever you can. Not always, yet as a simple guide, the less processed a food, and
the closer it is to its natural state, the lower it’s GI. It becomes easier once you understand the basics, and
it certainly doesn’t mean that you’ll be forever consulting charts and adding up numbers to succeed. Begin
by continuing to learn a little about the glycemic index and you’ll soon have a better “feel” for which foods
to choose. Check out the following charts for some of the most common foods to get started.

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