So you want carbohydrates with a low glycemic index food

All carbs are not created equal. Glycemic Index of a food or GI, describes this difference in the way how carbs in your body to operate, according to rank them according to their direct impact on the blood glucose (blood sugar).

Carbohydrates the breakdown quickly during digestion, causing a rapid blood sugar response, have the highest GI.

Carbohydrate breakdown slowly, gradually release glucose into the bloodstream have a lower GI.

Select the carbohydrates to produce only small fluctuations in our blood sugar glucose and insulin, low GI is the secret for the long-term health of carbohydrates. Low GI carbs help reduce the risk of diabetes and heart disease, and to promote sustainable weight loss.

How can we get our knowledge of the glycemic index

* A diet rich in low GI foods can help control established diabetes.
* A diet rich can help food on low GI, to prevent the onset of diabetes later in life.
In fact, a low GI diet can improve the body’s sensitivity to insulin, which reverse risk for adult onset type II diabetes.
* Low GI diets help people lose and control weight.
* Low GI diets help people control blood cholesterol.
* A low GI Diet reduces the risk of heart disease.
* Low GI foods reduce hunger and make you feel full of more.
* High GI foods can fill up carbohydrate storage after training help.
* High GI foods can supply energy for immediate high energy as sprinting or Powerlifting, but…
*.. .low GI carbohydrates provide energy for longer physical endurance.
* Help children to high GI foods of low GI foods to prefer. They are less make this overweight or diabetes develop, are likely and their teeth will be healthier.

Foods to choose

Bread:

* Coarse European-style whole grain wheat or rye pita bread
* Broken or sprouted whole wheat bread

Cereals:

* Compact noodle-like high bran cereals (all-bran, fiber one)
* Uncooked oatmeal
* Mash
* Whole grain cereals (Kashi) mixed with psyllium (Fiberwise)

Pasta, grains and starchy vegetables:

* Whole wheat or whole wheat pasta
* Barley
* Bulgur
* Buckwheat (Kasha)
* Couscous
* Kidney beans (not in cans)
* Lenses
* Eyed black
* Chickpeas
* Lima beans
* Peas
* Sweet potato
* Yam
* Soy beans
* The most vegetables

Milk products:

* Skim or 1% milk
* Cottage cheese (low-fat or regular)
* Butter milk
* Low-fat yogurt
* Low-fat fruited yogurt
* Low-fat frozen yogurt with artificial sweetener
* 2% Cheese

Fruit:

Most fruits and natural juices are low to moderate GI foods without added sugar. Choose fruit in moderation, but these are the best. All fruits need to fresh or frozen be. No canned fruit in syrup!

* Apple
* Berries
* Melon
* Grapefruit
* Honeydew
* Orange
* Pears
* Grapes * peaches
* No sugar added applesauce
* Fresh cherries
* Plum…
*.. .grapefruit are the lowest

Meat:

* Shellfish
* “White” fish (COD, flounder, trout, tuna in water)
* Chicken (white meat without skin)
* Turkey (white meat without skin)
* Cornish hen
Born wild (white meat without skin)
* Egg substitute (cholesterol-free)
* Eggs

Foods you should eat in moderation

Bread:

* 100% Stone ground whole wheat bread
* Pumpernickel
* 100% Whole grain rye crackers

Cereals:

* Grape Nuts cereal
* Handmade paper grain oatmeal (5-minute series)
* Uncooked oatmeal

Pasta, grains and starchy vegetables:

* Rice
* Boiled potato
* Corn
* Navybohnen
* Kidney beans (canned)
* Baked beans
* Beet

Milk products:

* 2% Milk
* Cheese
* Regular plain yogurt

Fruit:

* Banana
* Kiwi
* Mango
* Papaya
* Orange juice

Meat:

* Higher fatty fish (salmon, herring)
* Lean beef
* Lean pork
* Veal
* Low-fat imitation luncheon meat

Foods that you should avoid

Bread:

* White bread
* The most commercial whole wheat bread
* English muffins
* Bagel
B. baguette
* The most commercial Mace

Cereals:

* Corn flakes
* Puffed rice
* Puffed wheat
* Flaked GE