5 Things About Low Glycemic Foods You Need to Know

Low glycemic foods are helpful for weight control because they control your appetite by making you feel fuller between meals. Low glycemic diets have also shown to reduce insulin levels and improve insulin sensitivity.

About The Glycemic Index

The glycemic index (GI) ranks carbohydrates based on a scale from 0 to 100 that measures the degree to which they raise blood sugar levels after eating.

Foods with a high GI are those which are rapidly digested and absorbed and result in dramatic fluctuations in blood sugar levels. Low GI foods are those which are slowly digested and absorbed and result in gradual rises in blood sugar and insulin levels.

Here are 5 tips about low GI foods you must know:

1. High Glycemic Foods And Health Risks

High GI diets have numerous health risks such as increased serum triglyceride levels (fat in the bloodstream)and decreased HDL cholesterol ("good cholesterol")levels, diabetes (type 2) and increased serum levels of C-reactive protein (CRP), a marker of systemic inflammation which are predictors of cardiovascular disease.

2. Glycemic Index Ranking:

The glycemic index (GI) is a measure of the degree carbohydrates in a food raise blood sugar (glucose) levels after being consumed. Below is the GI ranking scale:

-High Glycemic Food-70 and above

-Medium Glycemic Food-56-69

-Low Glycemic Food-55 and below

3. Benefits Of Low Glycemic Foods:

High GI foods can be detrimental to your health especially if you are overweight and sedentary. Switching to a diet consisting mainly low glycemic carbs and lean proteins will keep your blood sugar and energy levels better balanced and you'll feel fuller for longer.

4. Lower GI foods have several health benefits:

Weight control, reduced body fat and lower cholesterol are just a few benefits a low GI diet.

5. How To Switch To A Low GI Diet

Switching to a low GI diet can be easily achieved by swapping higher GI foods for lower glycemic carbs. You don't need to count numbers to eat a healthy, low GI diet. An even easier way is to use a low glycemic cookbook with quick, easy to prepare recipes done for you.

Kevin Yates utilizes his 10 years of knowledge & experience as a functional training coach by combining physical rehabilitation and fitness to help formerly active individuals correct muscle imbalances and eliminate nagging injuries that have prevented them from achieving their fitness goals.

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