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here is the definition of the glycemic index. not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. the glycemic index describes this difference by ranking carbohydrates with effect on our blood glucose levels.
the glycemic index range
glow glycemic index, 55 or less, most fruit and vegetables but not potatoes, bastami rice, oats ...
medium glycemic index, 56 till 69, sucrose, for instance a Mars bar
high glycemic index, 70 or more, corn flake, baked potato, jasmine rice, white bread ...
a low glycemic index food will release energy slowly and steadily and is generally appropriate for everyone. a high glycemic index food will provide a rapid rise in blood level and is suitable for energy recovery
just take a look at this chart for comparaison between high and low glycemic index food
what are the beneficts of eating low glycemic index food. eating a lot of high glycemic index food can be detrimental to your health because it pushes your body to extremes. this especially true if you are overweight and sedentary.
eating low glycemic index foods ...
help people losing and controlling weight
decrease the insuline resistance, increase the body sensitivity to insulin
improve diabetes control
help refuel carbohydrate after exercise
how to switch to low glycemic index food. all reffined foods have an high glycemic index. all products made with white flour like bread have a high glycemic index because the shells of the seeds is taken off. the digestion is quicker.
for instance, white bread has a 70 glycemic index. full bran bread has a 50 glycemic index and the full barley bread has a 40 glycemic index
the deal here is to swtich high glycemic index carbs with low glycemic index carbs
eat bread with wholegrains, stone ground flour
reduce the amount of potatoes
fruit and vegetable with a low glycemic index. you have to privilege salad, tomatoes, green vegetables and for fruit stauwberries and to avoid grapes
use bastami rice
enjoy pasta made with brown flour
eat plenty of salads with vinaigrette dressing
little trick to decrease the amount of oil in your vinaigrette dressing, you make 50 of oil and 50 of water
next step is to deliver a large list of foods with their own glycemic index
other article on the glycemic index, interest of the glycemic index
other article on the glycemic index, the glycemic index or the glycemic charge