How foods with low glycemic index help maintain weight and control diabetes

Did we know that eating dishes with low glycemic index can keep your blood sugarine levels in-check and assistance your physique metabolise fat some-more effectively? Glycemic Index or GI measures a outcome of a specific food on your blood glucose levels after we eat it. Pure glucose, with a GI rating of 100, is used as a customary opposite that all a dishes are totalled on a GI Index.

All other dishes are totalled on a scale of 0 to 100 depending on their effects on blood glucose levels in a body. A low glycemic food ideally has a GI of 50 or less. Wholegrain chapattis or bread, legumes, barley, beans, non-starchy vegetables, apples, pears, citrus fruits, meat, fish and eggs have low GI index.

Nutritionist Prema Kodical lists a health advantages of low GI dishes and tells us ways to cgange a food choices to make it low in glycemic index.

Health benefits

Low GI dishes do not means blood glucose levels to arise rapidly. Since they do not lift blood sugarine levels, reduction insulin is compulsory to discharge sugarine from a blood. This in spin lowers a risk of building form 2 diabetes and cardiovascular diseases. They also enclose twine that helps revoke cholesterol levels. Because low GI dishes offer a high volume of bulk in a form of wholegrains, legumes and vegetables, they fill we adult in fewer calories and assistance we say healthy weight. They might also be useful in preventing colon cancer and breast cancer.

Tips to eat low GI foods

• Eat whole grains and wholegrain flour instead of polished flour like maida.  Foods such as rolls and ready-to-eat cereals tend to have high GI value. Avoid finished and processed breakfast cereals like cornflakes or those with combined sugar. You can kick diabetes with a wheat, flour and rice-free diet.


• Eat whole fruits instead of carrying fruit juices. For example, orange has a GI rating of 42 that is low GI while a extract has a rating of 52 that can be deliberate as assuage GI.


• Starchy vegetables like honeyed potatoes, corn and beetroot have middle to high GI levels. Therefore opt for non-starchy vegetables with low GI such as spinach, broccoli, peppers, onions and cabbage. Have blended unfeeling soups instead of transparent soups.


• Include legumes and nuts like dusty beans, separate peas and lentils. Soy beans have a really low GI value of 18. Other legumes like black beans, kidney beans and white beans also have really low glycemic index.


• Fibre can also improved control blood sugar. Add twine to your diet in a form of flaxseeds, pysillium scale and chia seeds.

By including these foods, we can devise a healthy diet with an altogether low glycemic value.

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How foods with low glycemic index help maintain weight and control diabetes