Posted on April 4, 2010.
Foods low glycemic index The glycemic index or GI, was supported and popularized in recent years by physicians worldwide. The glycemic index is a ranking system that places a numerical value on foods based on the quantity and speed with which they raise blood glucose. The glycemic index of carbohydrates between good and bad carbohydrates using this classification system, these measures promote organic food with a balance of low glycemic foods and limiting foods with high glycemic rating.
The health benefits of foods with low glycemic index
Various studies have shown that eating a large quantity of high GI foods can lead to serious medical conditions such as heart disease, and diabetes. High GI foods are those that contain starches, refined flour or sugars. Foods such as white bread, sweets, potatoes, cookies, etc. are high GI foods. They digest quickly and reach a quick burst of sugar in the blood. On the other hand, low GI foods such as oat and other whole grains, most vegetables, digest more slowly, which causes slow changes in blood sugar and digestion more balanced.
According to an article published by the Harvard School of Public Health, the most complete list of glycemic index classification of foods was published in 2002. In July 2002, issue of American Journal of Clinical Nutrition, nearly 750 foods have been classified in the glycemic index. Today, in 2008, the database classification of GI foods, updated by the University of Sydney in Australia, now includes nearly 1,600 different types of foods.
delicious foods with low glycemic index
What are some foods with low glycemic index? The glycemic index of foods class 0-100, with the low number referring to foods with low glycemic index. The low GI foods are ranked from 0-55. Some of these foods are:
1) Most types of vegetables, including asparagus, broccoli, cauliflower, celery, eggplants, cucumbers, artichokes, green beans, lettuce, peppers, spinach, tomatoes and peas. These types of ranking foods from around 14-22.
2) Some calcium-rich foods such as yogurt (low fat), whole or skim milk and soy milk. Yogurt ranks low (14), while other dairy products rank in the 30s.
3) Some fruits such as grapefruit, cherries, apricots, apples, pears, plums and peaches. The GI of that fruit can vary from a minimum of 25 (grapefruit) to a maximum of 42 (Fisheries). While fresh fruit is healthy, some fruit may have a very high GI. Watermelon, for example, carries a high GI rating.
4) Whole grains like barley, oats, lentils, rye and multigrain bread. These grains can range from a ranking of 25 (pearl barley) a ranking of 48 (multi-grain bread)
5) Fruits and nuts like peanuts, cashews and walnuts. Peanuts have the lowest GI group, with a glycemic index of 14.
6) Some pasta, such as whole wheat spaghetti, fettuccini eggs, and ravioli. The GI of the food group is at the upper end of the low glycemic index (range 42-48).
7) Some grains such as soy beans, kidney beans, lentils, beans, white beans (from an IM 18-31).
There are many foods in the low glycemic index, which contribute to higher levels of health and digestion.
