Glycemic index refers to the measure of blood sugar and carbohydrate levels. Carbohydrates are of different types and low carb GI diet helps to reduce fluctuation in blood glucose levels. Generally carbohydrate breaks down and releases glucose in blood after break down. The release of glucose in blood raises the glycemic index and certain carbohydrates release glucose gradually in blood which can reduce the GI levels.
A low glycemic index indicates a low need for insulin in blood and it helps people suffering from diabetes to control the glucose and lipid levels in blood. To measure the Glycemic index the glucose response curve of two hours is measured after the ingestion of a certain amount of carbohydrate. The average GI index of a food item is calculated by measuring the human subjects after a food type is given to them. A GI index of 100 indicates the food produces a very high amount of glucose response and it is found in certain food items such as white bread.
Glycemic index of some food products are Roasted and salted peanuts - 14, Apples - 38, Noodles - 40, Cherries - 22, Honey - 58, Watermelon - 72,White bread - 70 and Cornflakes - 84.
Low GI index: It is around 55 or less and it is found in fruits and vegetables. The category of low glycemic index includes eggs, meat, whole grains, nuts, fructose, pulses and legumes.
One can regulate the glycemic index by taking olive oils or flaxseeds as cooking oil instead of corn or sunflower oils. Cooking oil should be refrigerated and not kept at higher temperature to prevent degradation of the oil. But taking excess of fat with carbohydrate can excessively raise the glycemic index. High glycemic index is found after a person takes ice creams, burgers, potato chips, burgers etc.
Medium GI index: Medium level of GI is measured to be in between 56 to 69. It is found in sweet potatoes and whole wheat products.
High GI index: High GI is measured to be more than 70 and it is found in white bread, baked dishes, corn flakes, rice and glucose.
GI diet refers to low GI levels and it has many benefits such as
1. It controls blood sugar levels.
2. It helps to reduce weight.
3. It reduces the risk of heart problems.
4. It reduces the symptoms of PCOS.
5. It lowers blood cholesterol levels.
6. It reduces craving for food and prevents bloating after meals.
7. It reduces the risk of many diseases.
To eat a low Glycemic diet one should include following in the diet chart.
1. Breakfast should include barley, bran and oats.
2. Reduce intake of potatoes in diet and eat more fruits and vegetables.
3. Doongra and basmati rice is said to have a low GI index.
4. Use herbs to prepare food.
Drawbacks of GI diet: Although Glycemic index is used to regulate blood glucose but it has certain disadvantages because it does not take other factors in account such as insulin index. It has been found that low GI diet can be high in fat and calories; hence it cannot be used for weight reduction. GI response in different people varies and it also varies from a day to day.
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