If you have diabetes, one of the things you must do is to include the low glycemic index foods into your daily menu plan. In the following paragraphs I will try to explain better the concepts beyond this foods category.
What does “low glycemic index foods” mean?
The Glycemic Index(GI) measures the speed at which specific foods raises blood glucose levels. It identifies foods, which will raise your blood sugar quickly. At the same time, it can also identify the foods, which are processed more slowly within the body and therefore keep the blood sugar level steady over a longer period of time.
A “Low Glycemic Index Foods” are foods with GI Index lower than 55. These foods can be digested and absolved into your body slowly. And also they have a gradual impact on your blood sugar levels.
Low glycemic index foods categories and chart
High Glycemic Index Foods: These are foods with GI above 77. They raise the sugar level faster. Few examples are Water Biscuit, Rice Cake, Rice Krispies, Cornflakes, Weetabox, Broad Beans and Baguette.
Intermediate Glycemic Foods: These are foods with GI index between 55 and 70.Few examples are Darnish Partry, Muffin, Croissant, Ryvita, Water Biscuit, Digestives, Short Bread, Cheese, Hamburger Bun, Whole Meal Bread.
Low Glycemic Index Foods: Has it being explained above, foods with GI index below 55. They include:
BEVERAGES: Soya Milk (GI30), Apples Juice(GI41), Carriot Juice(45), Pineapple Juice(46), Orange Juice(GI52).
BREAD: Multi Grain Breads (48), Whole Grain (50).
CEREAL GRAIN: Pearly Barley (25), Rye (34), Wheat Kernel(41), Rice, Instant(46), Rice Parboiled(48).
DIARY FOODS: Milk, chocolate (24), Milk, Skimmed (32), Ice-Cream(low-fat)GI50.
The benefits of low glycemic index foods
1- First of all, foods with low GI index help to keep your blood sugar levels under control. You will not suffer headache each time you eat them worrying about raise in your blood sugar.
If you want to manage diabetes and foods are something you cannot resist, just eat the right one and you are safe.
2- At the same time, these kinds of foods can help you improve your cholesterol levels too. This is great if you think of problems coming out from both of them: diabetes and high cholesterol.
3- If you both manage diabetes and high cholesterol, at the same time you have reduced the risk of heart disease. And this is due to these low GI foods. 4- If you use these low glycemic index foods, your weight will not cause you problems. Because, you may perfectly manage your body weight if you organize your meal plans around these foods. And you will not worry about what diet to follow to become slimmer.
5- What is more you will feel relieved and your body will feel fresher and healthier. Your overall well-being could be improved too. Don’t you think this is great?
If you eat high calorie foods, you may fulfill all the desires to your gluttony. But, you will do more harm to your body than you think. And at the same you will feel uncomfortable due to “the overload” of foods you take.
Although you may not have diabetes, but you are at risk of having it, if you take low glycemic index foods, will keep safe of any diabetes problems. The solution is on your hand. Just catch it!
Written by Dr.Albana Greca Sejdini, Md, MMedSc
Medically reviewed by Dr.Ruden Cakoni, MD, Endocrinologist