Health Benefits of Low GI Diet

A low GI diet containing mainly low glycemic foods would control the release of glucose into our bloodstreams at a steady and sustained rate, keeping our body's metabolic processes and energy levels balanced.We would thus feel fuller for longer periods of time after eating, and our bodies would also be subject to less stress and extreme variations in conditions.

Most carbohydrates found in natural whole foods, such as fruits, grains, legumes and vegetables, are complex in nature and take longer to break down into glucose. This accounts for their low glycemic values and promotes a more moderate rise in blood glucose level which is sustained over a longer period of time. Besides helping with weight control, low glycemic diets and low glycemic foods are also gentler on the pancreas.

Can lower blood cholesterol and reduce the risk of heart disease:

According to a study by University of Sydney researchers, a diet containing low GI carbohydrate has beneficial effects on HDL cholesterol and triglyceride concentrations and significantly reduces your risk of heart disease.They found that low glycemic index foods such as whole grain products, tend to be beneficial for the heart, maximising cardiovascular risk reduction - particularly if protein intake is high.

Can improve resistance to insulin and diabetes control:

Low glycemic index foods aren't converted to sugar as quickly as high glycemic index foods, so they may keep your blood sugar from spiking, which means your body can keep up with insulin demands. Keeping blood sugar levels under control is especially important for people with diabetes to avoid the serious complications of diabetes.

Can help with weight loss and control:

Low glycemic index foods are a lot more likely to fill you up earlier and as they're digested slower, they stay in your stomach longer and make you feel full longer. Therefore you end up eating less and consuming fewer calories. Because it is energy balance that keeps your weight in control, taking in less calories may stop you from putting on extra kilos.

Low GI carbs can prolong physical endurance and high GI carbs can help re-fuel carbohydrate stores after exercise:

Studies show that foods with a low Glycemic Index (55 and below) break down more slowly and steadily, resulting in a more sustained supply of energy. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise. High GI carbs help re-fuel carbohydrate stores after exercise.

Can help manage the symptoms of PCOS:

Polycystic ovary syndrome (PCOS) is an endocrine disorder that affects approximately 5% of all women. It occurs amongst all races and nationalities, is the most common hormonal disorder among women of reproductive age, and is a leading cause of infertility. While the causes are unknown, insulin resistance, diabetes, and obesity are all strongly correlated with PCOS. Many experts recommend a low GI diet in which a significant part of total carbohydrates are obtained from fruit, vegetables and whole grain sources.

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