As the old saying goes, you are what you eat. Eating items off the low glycemic food list is important when your health matters, you're controlling diabetes or you're trying to lose weight.
Foods that fall into the low glycemic category can assist with weight loss while promoting better overall health. When they are coupled with other smart food choices and portion control the body benefits significantly.
Paying attention to glycemic load in everyday consumption is much easier than many people realize. While a glycemic index diet might call for extreme discipline in monitoring intake and the numbers represented, common sense can serve as an overall guide.
What Is Glycemic Load And How Does It Affect The Body?Glycemic load is simply a number assigned to a particular food based on its carbohydrate content and how it affects blood glucose levels in the body. The higher the number, the greater the negative impact on the body.
Generally, simple carbohydrates, such as processed snacks and white bread, tend to have a greater influence in raising blood sugar levels. This can cause problems for diabetics that need to keep sugar levels under control to maintain better health.
It also impacts those who are trying to lose weight by triggering the release of insulin. When glucose levels are too high and too much insulin is released,the body will go into fat storing mode.
But not all snacking is bad. With a low GI plan, snacking is actually encouraged. Here are 5 low glycemic snacks that promote weight loss.
How Glycemic Index Weight Loss WorksWhen glycemic index is taken into account during a diet, the basic premise is to maintain sugar levels to promote fat burning or immediate energy use rather than storage. This is a healthier option for people who want to lose weight, control diabetes or just maintain their current weight.
Eating with glycemic numbers in mind essentially mirrors what a gestational diabetes diet looks like. In regard to carbohydrates, people who want to follow this path will need to keep consumption low, but not eliminate carb-containing foods entirely. Instead of white bread, a sandwich might be made on whole grain bread instead.
Some of the foods that fit well with the low glycemic food list include:
- Whole grains
- Fresh fruits with the exception of watermelons
- Fresh vegetables with the exception of potatoes
Common Sense ConsiderationsWhen trying to follow a low glycemic plan, make sure to include other healthy choices. Overall, a diet with lean meats, legumes, low-carbohydrate dairy and other healthful choices is important. Also pay attention to portion size to gain the maximum benefits. Even low glycemic foods can boost blood sugar if they are eaten in overabundance.
Following a diet that includes low glycemic food list items can help keep weight and sugar levels under control. Common sense is a good guide for following this type of diet.