Low-Glycemic Foods: Everything You Need to Know

Low glycemic foods

Have you decided to eat overall a better diet? Well, several reasons can be behind the decision, for instance, fat loss or even cardio health. Regular workout, sufficient supplements as seen on acheter-steroid.org and a low glycemic diet could be what you need. Ideally, glycemic foods are kinds of food that affect your blood sugar level.
Foods with low sugar levels are essential, but the problem for many is to determine glycemic and non-glycemic foods. Most people find it tricky to understand what the body needs at some specific times and for what reasons.


So, What Are Low Glycemic Foods?

Low glycemic foods are those that have a low glycemic index value, for instance, 55 or even lower.
The reason why they are preferred is that they are digested and absorbed at a slower rate which leads to a more gradual as well as a smaller rise in the levels of sugar in the blood. Therefore, the glycemic index (GI) is a measure that ranks various foods as per their effect on blood sugar levels.




Benefits of Low Glycemic Foods:





a) Reduces The Risk of Cancer

High-GI foods, when taken often, may result in an individual developing some types of cancer such as breast cancer, endometrial, and colorectal cancer. Studies show that people who take low-GI diets have less risk from the same.

b) Help Cut Extra Weight

The low-GI diets can lead to loss of 0.7-1.9 kg of weight just between 5-10 weeks. It also helps to reduce the sugar levels in the blood of people with diabetes.

c) Reduces Heart Disease Risks

According to research, 25% of individuals on a high-GI diet are more likely prone to heart disease than their counterparts on the low-GI diet.

d) Improved Cholesterol Levels

Low-GI diets can reduce by 9.6% the total cholesterol and by 8.6% LDL cholesterol which is stroke and heart disease-related.

Low glycemic foods


Foods on a Low-GI Diet

Low glycemic foods are of three categories: small, medium, and high GI. To achieve the benefits of the low glycemic foods, choose from the following; Wholegrains, beans and legumes, yoghurt and dairy, fresh fruit, bread, and rice.
Also, some foods don't have a GI value as they contain little or no carbohydrates hence can be part of the list and include; nuts and seeds, meat, fats and oils, fish, herbs as well as spices


Challenge of the Low-GI Diet
The glycemic index does not give a real nutritional picture. Similarly, it measures a particulars food effect on the blood sugar levels which becomes difficult as most foods are taken in a mixed meal. Also, the GI never takes into consideration the number of carbohydrates taken although it determines their impact on the sugar levels.
In a nutshell, irrespective of the GI it is beneficial to eat a healthy and balanced diet that comprises whole as well as unprocessed foods.


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