Low Glycemic Diets

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Low Glycemic Diets

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The glycemic index (GI) is a measurement of how much any given high-carb food will raise one's blood sugar levels. It ranges from 1 to 100, and foods with a lower GI will not increase one's blood sugar as much as a food with a higher GI. For diabetics and people trying to control their weight, keeping an eye on a food's GI level is extremely important.

Foods that rank 70 or higher on the GI scale are considered to be high glycemic foods. Some of these foods include potatoes, white rice, white bread, and most sweets and junk foods.


Foods that rank below 55 on the GI scale are considered to be low glycemic foods. These foods include most fruits, high fiber grains, pastas, low-fat yogurt, lentils and whole grain cereals.


For those who are diabetic or trying to lose weight, high glycemic foods should be avoided, while low glycemic foods should be favored. Additionally, foods that do not contain large amounts of carbohydrates, such as cheese, vegetables and meat are typically not included in the GI index. These foods are also appropriate for those on a low glycemic diet.


Eating in a healthier manner is just a matter of understanding the different foods and paying attention to what you eat. If you educate yourself on which foods are high in protein and low in glycemic levels, you will be able to improve your health and have more energy to do the things that are really important to you.


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