Lose Weight and Control Diabetes Using Low GI Foods

The Glycemic Index (GI) is a rating of carbohydrates on a scale of 0 to 100 depending on the extent to which they raise blood sugar levels after eating. Foods with GI of 70 and above are considered as high GI foods, 56-69 as medium GI foods, 55 and below as low GI foods. High GI foods are those which are quickly digested and absorbed in to the blood stream and result in noticeable fluctuations in the blood sugar levels. Conversely, low GI foods, because of their slow digestion and absorption, produce gradual rises in the blood sugar and insulin levels, and have proven health benefits. Benefits of GI diet GI diet is nothing but eating more low GI foods than high GI foods. It is good for rapid weight loss and best diet for diabetics. One can easily plan their low GI diet by including healthy fats, good carbohydrates, and lean proteins all together. The least processed foods such as the vegetables, legumes and whole grain breads have low GI values. They make us feel fuller and avoid us from taking food quite often. In addition the fiber from the low GI foods also helps to control the blood cholesterol and blood glucose levels. Following are some more benefits of GI diet •Reduces hunger and keep us fuller for longer time – can manage and lose weightrn•Sustained energyrn•Increases body's sensitivity to insulinrn•Helps in diabetes managementrn•Reduces the risk of heart diseasesrn•Improves good cholesterolrn•Provides prolonged physical endurance Low GI foods Rice is the major staple food for major population of India. Among different varieties of rice, Doongara - a unique variety of rice harvested in Australia was found to be the rice with lower Glycemic Index. It has a GI of 56 followed by Basmathi rice with the GI value of 58. The low GI of these varieties help people to stay fuller for longer and also provides sustained energy for physical endurance. It is a healthy choice for the people looking to boost energy levels and to lose weight. In fact, it is more helpful for diabetics. The best example for low GI food which gives sustained energy is the Pasta. Pasta's low GI is due to the physical entrapment of ungelatinised starch granules in a sponge-like network of protein molecules in the pasta dough. As a result, pastas of any shape and size have a fairly low GI (30 to 60). Similarly Asian noodles such as hokkien, udon and rice vermicelli also have low to intermediate GI values. How to include Low GI foods in our diet •Avoid oily foodsrn•Add bread, oats and foods made of barley and bran in your breakfast. Breads made of whole grains, stone ground floor will have lower GIrn•Try to use Doongara rice, steamed brown rice, noodles and pastas instead of the regular polished ricern•Enjoy all types of fruits and vegetables but try to avoid potatoes in your dietrn•Switch to natural sweeteners like honey rather than regular sugars With the growing concern of obesity and its effects, one can include low GI foods in his regular diet to improve his body functionality and well-being, besides reducing weight.