The Glycemic Index is recognized as a nutrition concept which can help you in sorting out the advantages and disadvantages of carbohydrates. This is a comparative guide for the upsurge in the insulin levels which happens after consuming carbohydrates. The low to moderate glycemic index carbs do produce a little but steady elevation in the insulin levels and they are considered healthy. On the other hand, higher levels of glycemic index carbs do produce a rapid and large rise in your insulin levels and they are considered unhealthy. The low to moderate index carbs propose a slow discharge of energy which supplies a non-ending fuel to your body, brain, and working muscles.
The glycemic index list is viewed as the one which provides a number to every food which is there on the list. To avoid the High Glycemic Index, you must be loyal to the low index foods’ list. To accomplish this, you must take a print out of the glycemic index or you can also note down the list containing the good foods which have a low glycemic number before taking it to a store. Foods which have an augmented GI have a habit of soaking up fast into the bloodstream and they spark a rapid increase in the levels of your blood sugar. Foods that have a GI more than 70 are considered flooders and they are red.
The GI Food List
There are many GI foods that are available on the internet. You can utilize a GI chart to have a quick look at the GI.
Low GI Foods – The low GI foods are high in protein, fat, fiber, and they tend to be complex in place of refined carbohydrates. The examples are cherries, pears, grapefruit, peanuts, nuts, oatmeal, barley, whole grain pasta, lentils, split peas, legumes, etc.
Medium GI Foods – The medium-GI foods are rated between low and high GI foods and the examples are winter squash, sweet corn, mangoes, bananas, kiwi fruit, whole grain pasta, cheerios, muesli, bran cereal, potato chips, ice cream, burgers, turkey sandwiches, pizza, chicken, etc.
High GI Foods – The high GI foods turn to be cooked, refined and these foods contain refined starches and simple sugars. These foods are lower in fiber, fat, and protein. The examples of such foods include boiled and baked potatoes, watermelon, white crackers, pretzels, white bread, rice, pasta, cornflakes, sugar-sweetened breakfast cereals, soft drinks, etc.
The Misconception About Fruits
There are many people who believe that fruits are responsible for high glycemic index and so, they should avoid eating fruit. These people believe that fruits aren’t good for their health as they contain sugar. But, as a matter of fact, fruits are considered one of the healthiest foods that one can eat. Fruits contain nutrients, like potassium, fiber, and a huge range of antioxidants and additionally, fruits are connected to lower dangers for numerous diseases. The finest fruits that contain low GI are oranges, grapefruits, strawberries, pears, apples, plums, peaches, nectarines, sour cherries, etc.