glycemic index diet for healthy living

Maintaining weight is a challenge in today's world, as we are hard pressed with time to take care for our daily exercise and nutritional need. The only way out seems it just making ourself aware and then incorporate in our habit as what sticks in our body as fat and what not. Which food has the high propensity to become fat once inside our body which has not and then including it in our daily dietary needs. Glycemic Index is all about making these choices, as glycemic index tells about which food products are going to stick as a fat in our body which are not, so dietary habit should be made according to glycemic food index list.

WHAT IS A GLYCEMIC INDEX?

Glycemic index is the speed at which carbohydrates increases our blood sugar levels in the range of 0 to 100. Foods with a rating of 0 to 55 are counted as low glycemic index food. Foods with a rating of 56 to 69 are counted as moderate glycemic index food. Foods with a rating above of 70 are counted as high glycemic index food. A detailed glycemic food index list is given below.

A MORE DEEP INSIGHT INTO WHAT IS A GLYCEMIC INDEX

We eat food for energy and the food energy goes into our blood in the form of blood sugar for the next 2 to 3 hours after eating. So, it is the speed (glycemic index) at which this blood sugar goes into our blood is what we are talking about and the blood sugar raises according to glycemic food index list.

High Glycemic Index Food with a rating of 70 to 100: In such types of food the carbohydrates breaks down swiftly and rapidly increasing our blood sugar level. Thus, one can easily measure the high fluctuations in our blood sugar levels after eating such type of food by measure it with blood sugar home measurement kit or get it checked at a clinic before and after having meals.

Medium Glycemic Index Food with a rating of 56 to 69: In such types of food the carbohydrates breaks down in neither rapid nor slow but in a moderate process thus increasing our blood sugar level but not to an alarming level. You can check the amount it is increasing our blood sugar levels after eating such type of food by measuring it in the above-mentioned ways.

Low Glycemic Index Food with a rating of 0 to 55: In such types of food the carbohydrates breaks gently and maintains the blood sugar level making it steady. You can ascertain yourself of the level of sugar your food is releasing by testing your blood glucose level with blood sugar home measurement kit or get it checked at a clinic before and after having meals.

Now, as we know that what is a glycemic index, we need to know the benefits.

BENEFITS OF LOW GLYCEMIC INDEX FOOD

1. It maintains the blood sugar level at a particular band or steady by slowly releasing sugar into your blood stream.

2. The slow release of blood sugar into the blood stream means you will feel fuller for more number of hours, thus eating less and reducing weight.

3. You will have sustained energy due to steady blood pressure, thus you will not feel lethargic even after 2 hours of your meal and can concentrate on your work far better feeling fully energetic without any mood swings or craving for food.

4. Steady sugar levels means, better stabilization of insulin and less insulin resistance and thus reduction in complications of diabetic patients.

5. Low Glycemic Index Food lowers the bad cholesterol and raises the good cholesterol levels, thus it is heart healthy diet also.

5. All these above-mentioned benefits will show their results immediately after turning to Low Glycemic Index Food and you do not have to wait for years for the results to come.

THERE ARE NUMEROUS OTHER VISIBLE BENEFITS.

WE NEED TO KNOW ALL THE THREE TYPES OF FOOD SO THAT WE CAN CHOSE FROM THEM WHAT IS GOOD FOR US AND WHAT IS NOT.

Almost all kinds of raw Protein Foods Like Fish, Meat, Poultry Products, Eggs & Cheese full fat are very low in the glycemic index list. But when we process them into hot dogs, lunchmeats, and/or bacon adding sugar and any other kind of carbohydrates their glycemic index raises a bit.

Almost all kind of Dairy Products (which contains no fat) have a little bit higher glycemic index because of their carbohydrates contents.

Almost all kind of Nuts are on the low side of the glycemic index as they contain protein and fat. Processed nuts have higher glycemic index than raw because of their added salt and sugar contents.

Grains are high in glycemic index, except a few which are high fiber like oatmeal, bran, etc.

The best in low glycemic index is Raw Vegetables. Because of the rich fiber contents, they are very low. But when cooked, they have higher index than raw.

Glycemic index of Fruits are low, except a few mentioned below.

Almost all kinds of Sugar are very high in the glycemic index list, except a fructose which is low.

NOTE: All these below-mentioned numbers are of approximate value and may fluctuate +/-5.

LIST OF LOW GLYCEMIC INDEX FOOD

In the Fruits Category

Cherries: 22

Grapefruit: 25

Prunes: 29

Dried apricots: 30

Underripe banana: 30

Tomato Juice: 38

Apple: 38

Peach (canned in juice): 38

Fresh Pear: 38

Plum: 39

Strawberries: 40

Orange, Navel: 42

Carrot juice: 43

Fresh Peach: 28 to 56

Canned Pear: 43

Pineapple juice: 46

Grapes: 46

Grapefruit juice: 48

Orange juice: 46 to 53

Mango: 51

Overripe banana: 52

Fruit Cocktail: 55

In the Breakfast Category

Barley: 25

All Bran with Fiber: 38

Muesli: 43

Bran Buds: 47

In The Dairy Product Category

Yogurt without sugar: 14 to 20

Yogurt, artificially sweetened: 14 to 20

Full fat milk: 27

Skimmed milk: 32

Sweetened yogurt: 33

Ice cream: 38 to 43

LIST OF MODERATE GLYCEMIC INDEX FOOD

In the Fruits Category

Cranberry juice: 52 to 68

Papaya: 56

Raisins: 56

Fresh Apricots: 57

Kiwi: 58

Dried figs: 61

canned apricots: 64

Cantaloupe: 65

Fresh Pineapple: 50 to 66

In the Breakfast Category

Bran cereal: 51

FIFTY 50 Hearty Cut Oatmeal: 52

Corn: 52

Oat Bran: 55

Bran Chex: 58

Raisin Bran: 61

Cream of Wheat: 66

Croissant: 67

Quick (One Minute) Oats: 66

Pancakes: 67

Puffed Wheat: 67

Special K: 69

White bread: 69

LIST OF HIGH GLYCEMIC INDEX FOOD

In the Fruits Category

Watermelon: 72

Dates: 103

In the Breakfast Category

Grapenuts: 71

Bagel: 72

Bran Flakes: 74

Cheerios: 74

Cream of Wheat Instant: 74

Shredded Wheat: 75

Waffles: 76

Corn Chex: 83

Corn Flakes: 92

IMPORTANT: Processed food have greater glycemic index than their raw counterpart. The more they are processed and the more salt and sugar content increases the more the glycemic index.