So you’ve heard before how you should eat foods with a low GI but you think to yourself…what the heck is GI?!?!?!?!
GI stands for Glycemic Index, which measures the effects that carbohydrates have on your blood sugar levels after eating a specific food. Foods which are higher on the GI index consist of carbs that will break down quickly during digestion and release glucose rapidly into the bloodstream. Foods which are lower on the GI index consist of carbs that will break down slowly during digestion, which releases glucose into the bloodstream at a slower rate.
ok, but still WTF does all this mean?!?!
Basically think of a scale – 1 being the best foods for a controlled blood sugar level and 10 being the worst foods for spiking blood sugar levels. Well, in order to control your blood sugar levels its better to consume foods which have a low GI.
A glycemic index can only be applied to foods which have a substantial amount of carbohydrates. It can also depend on a few different factors such as; the type of starch within the food, the protein and fat content and the amount of salt in the food. When food is higher in fiber it can slow the breakdown of digestion, which lowers the GI. Most breads that are made with grains have higher amounts of fiber therefore have a lower GI than white breads. However 100% whole wheat breads are actually very similar to white breads, so opt for whole grain breads over whole wheat.
Remember read those ingredients!!
Mainly all fruits and veggies are low on the GI but don’t be fooled! Not all foods with a low GI are considered “healthy”. Remember we’re talking about a healthier digestion & blood sugar levels here – not specifically foods which have healthy ingredients.
Alcohol is the perfect example. Hard alcohol, such as vodkas, rums etc… are actually quite low on the GI, where beer is moderate on the GI.
For those of you who would like to kick it up a notch & discover a diet in clean eating, low glycemic foods – I am here to help! I have created a list of foods which ARE healthy foods AND low GI. Each and every item should be part of your diet.
Feel free to print this list and keep it in your wallet for when you’re on that grocery floor.
Lettuce (all types)
Peppers (all types)
Long Grain Rice
Whole Grain Bread
Eat Up guys & gals!
You can thank me later 😉