Glycemic Index Diet - GI

Table of glycemic index of foods

Europeans are known for the benefits of low glycemic index diet for some time and its benefits in preventing chronic diseases.

Even endurance athletes are looking for this type of diet for their benefits in their training and it helps to prolong resistance.

What is the Glycemic Index diet (GI)?

Well, technically, the glycemic index (GI) measures how much a serving of 50 grams of carbohydrates increases the levels of sugar compared to pure glucose. Put another way: a reference to the speed at which carbohydrates break down food into glucose takes and reach the blood.

Digestion or conversion of carbohydrates into glucose causes a temporary increase in the levels of blood sugar, called glucose response, which is affected by many factors, including the amount of food, the amount and type of carbohydrate The method of cooking and more.

The dietary glycemic index is a list of foods that have been assigned a number from 1 to 100, with 100 being the benchmark score for pure glucose. However, one must bear in mind that these tables as they appear in the image of the article is only illustrative, since the production or processing of each food can affect its GI.

Foods are ranked from high (greater than 70) to low (less than 55) or moderate (56-69).

A typical low glycemic index diet is low in fat and high in low GI carbohydrates.

Benefits of low glycemic index diet - IG

The benefits of a diet of this type are:

  • People experience weight loss and fewer peaks appear during the day sugar / blood insulin.
  • Diets low in GI increase the body's sensitivity to insulin improved control of diabetes.
  • A lower risk of heart disease and high cholesterol.
  • Low GI foods are often higher in fiber, which carries its own digestive benefits.
  • The low carb diet IG prolong physical endurance.

So if you want to start with a low GI diet here are some tips for getting started:

  • Eat cereals based on oats, barley and bran
  • Eat bread with whole grains, stone-ground flour and leavening
  • Reduce the quantity of potatoes
  • Enjoy all types of fruits and vegetables
  • Use Basmati rice
  • Enjoy whole wheat pasta, noodles, quinoa
  • Eat plenty of green salads

Machine translation