Glycemic index refers to the step of blood sugar level and carb levels. Carbohydrates are of different types and low carbohydrate GI diet helps to lower fluctuation in blood sugar levels. Normally carbohydrate breaks down and launches glucose in blood after break down. The release of glucose in blood raises the glycemic index and specific carbohydrates release glucose gradually in blood which can minimize the GI levels.A low glycemic index suggests a low requirement for insulin in blood and it assists people suffering from diabetes to control the glucose and lipid levels in blood. To measure the Glycemic index the glucose response curve of 2 hours is determined after the intake of a particular quantity of carb. The typical GI index of a food item is calculated by measuring the human subjects after a food type is provided to them. A GI index of 100 shows the food produces an extremely high amount of glucose reaction and it is discovered in particular food items such as white bread.Glycemic index of some foodstuff 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 discovered in vegetables and fruits. The classification of low glycemic index includes eggs, meat, entire grains, nuts, fructose, pulses and legumes.One can regulate the glycemic index by taking olive oils or flaxseeds as cooking oil rather of corn or sunflower oils. Cooking oil should be cooled and not kept at greater temperature to prevent deterioration of the oil. However taking excess of fat with carb can excessively raise the glycemic index. High glycemic index is discovered after an individual 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 discovered in sweet potatoes and entire wheat products.High GI index: High GI is determined to be more than 70 and it is found in white bread, baked dishes, corn flakes, rice and glucose.GI diet describes low GI levels and it has numerous advantages such as1. It controls blood glucose levels.2. It helps to decrease weight.3. It reduces the danger of heart problems.4. It decreases the signs of PCOS.5. It lowers blood cholesterol levels.6. It decreases craving for food and prevents bloating after meals.7. It lowers the risk of lots of diseases.To eat a low Glycemic diet one should include following in the diet plan chart.1. Breakfast should consist of barley, bran and oats.2. Reduce consumption of potatoes in diet and consume more vegetables and fruits.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 manage blood sugar however it has particular drawbacks because it does not take other consider account such as insulin index. It has actually been found that low GI diet can be high in fat and calories; for this reason it can not be utilized for weight decrease. GI action in different individuals varies and it likewise differs from a day to day.
Regulate Blood Sugar, Glycemic Index, Control Blood, Blood Glucose.
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