A glycemic index is a measurement system carried out on carbohydrate containing foods and assesses their effect on our blood sugar level. It ranks carbohydrates from 0 to 100 on the basis of how quickly they are processed in the body. The purpose of glycemic index diet is to choose carbohydrate foods that do not raise blood sugar level too high. We choose to follow a GI diet when we want to lose weight or maintain a healthy weight, or need to maintain our blood sugar level as a treatment plan for diabetes. The foods that release glucose swiftly have higher GI; and the foods that release glucose slowly have a lower glycemic index. Since foods with low GI value are slowly digested, absorbed and metabolized, they do not cause spikes in blood sugar levels, they cause slower rise in blood glucose and the insulin level. Experts believe that food with higher glycemic index lead to the risk of type 2 diabetes and heart disease. GI system was first developed at the Sydney University to help people prevent and manage diabetes. It provides raking to the foods based on the extent of time it takes in entering the glucose to the blood stream.
Ways To Lower Glycemic Load
Lowering your GL will help you to control or reduce risk of diabetes, maintain a healthy weight and improve your overall health weight by regulating blood sugar, reducing cholesterol level and keeping you fuller longer.
Here Are The Ways You Can Lower Glycemic Load.
1. Stay Away From White Carbs
Foods like white rice, white bread, potatoes, pasta and backed goods are highest GL food. Cutting white curbs is the simplest way to lower your Glycemic Index. You don’t need to bid a farewell to sandwiches, rice or pasta. Choose unrefined (whole grain) versions instead.
2. Eat Slowly And Chew More
Eat your food slowly chewing thoroughly. How we eat our food and how it enters our stomach largely affects our glycemic response. Eating slowly and chewing each bite thoroughly until it loses its texture or liquefies before swallowing it will not only decrease your intake of food but will also help in digesting food properly because digestion process begins in your mouth as your teeth and the saliva works tighter to break down food into easier to digestion form. Saliva contains a powerful enzyme that aids in digesting starch. So eating you food slowly and chewing thoroughly will help with better absorption of nutrients and you will be more satisfied with each meal. In other words, it will help to control blood sugar response, improve your satiety and stop you from over-consuming. Eating mindfully will further help in weight loss or weight management and improve your health and well-being.
3. Up Your Fiber Intake
Add fiber to your diet. Fiber acts as a protective barrier in stabilizing blood sugar. Slowing down the absorption of sugar and starch molecules into your bloodstream due to enzyme release and lowers the glycemic index of carbs. To up your fiber intake, try to eat fruits and veggies with their peels, if they are edible. Eating them raw or little steamed also helps to preserve their fiber and vitamins. The refine foods like processed grains and sugar contain very little fiber. Fresh veggies, fruits, legumes, beans, brown rice flax seeds, chia seeds, sweet potatoes provide lot of fiber.
4. Pair With Protein
While eating a carbohydrate-based meal or snack add some protein. Pairing these two macronutrients together, particularly choosing the right carbs and healthy plant or animal proteins will not only help to reduce your glycemic index but will also help to lose weight. It will benefit in several ways; like body will spend more energy (calories) in digesting protein, secondly since protein takes longer time to digest than carbohydrates and suppress appetite promoting feeling of fullness, have a steady rise and fall of blood sugar. Choose healthy proteins like lean meats fish dried beans and nuts and pair them less processed carbs like whole grains, vegetables and fruits.
5. Snack Smartly
Processed snack foods like biscuits, pastry, muffins mostly have high GI level and often low in nutrition. For snacking in between meals to satisfy your hunger, choose low glycemic foods like whole wheat crackers, a handful of nuts or seeds, peanut butter, yogurt with berries etc. this will also help to keep your blood sugar level stable.
6. Drizzle With A Little Oil
Adding little fat to your carbohydrate rich meal can reduce its glycemic impact considerably. Choose healthy oil like extra virgin olive oil or coconut oil for adding to your salads and meals. But consume in moderation so they do not add up more calories.
Reducing GL is proven to be an effective way to lose weight in long term. Though it doesn’t promise rapid weight loss but it can benefit every person looking for maintaining weight and lead healthy active life.
Caution: Please use Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.