Eat low Glycemic Index Diet to be Healthy
Bommanahalli, Bengaluru Jan 31, 2017
A system of assigning a number to carbohydrate-containing foods according to how much each food increases blood sugar is known as the Glycemic Index (GI). The glycemic index is not a diet plan but it is one of the various tools like calorie counting or carbohydrate counting, for guiding the food choices.
The term "Glycemic Index diet" refers to a specific diet plan which uses the index as the primary guide for meal planning. Unlike other plans, a glycemic index diet does not necessarily specify the optimal number of calories, carbohydrates, or fats for weight loss or weight maintenance.
Let’s know more advantages of GI…
It lowers the risk of diabetes
- Your genes, excess body fat and lack of exercise causes insulin resistance. Insulin resistance occurs when the body stops responding to critical hormone. And eating the wrong kinds of carbohydrates can worsen the problem.
- According to a study, researchers asked a group of non diabetic women to eat a low- glycemic index diet for three weeks, while a second group ate high- glycemic index foods. The women who ate the high- glycemic index diet, had more insulin resistance in their fat cells. It is hardly surprising, that people who eat diets filled with high-GI carbohydrates and low-fiber, appears to double their risk of type 2 diabetes.
- The good news is that you can reverse the threat of diabetes by up to 42% by simply trading in your white bread, white rice and sugary breakfast cereal for brown rice and oatmeal.
It lowers the risk of heart disease
Up to 29% of the risk of heart attacks can be reduced by eating more whole grains.
Eating lower-GI carbs like whole-wheat pasta and oatmeal can keep blood sugar levels in check and threat of heart attacks are high when blood sugar level is increased. In a study, researchers found that people with elevated blood sugar levels are nearly three times more likely to develop heart disease.
The right diet and right carbs can help. One recent study showed that every serving of whole grains decreases your chance for developing metabolic syndrome. Another study, by researchers found that overweight people who adopted a low-GI diet had lower insulin levels, triglycerides and blood pressure than people having low-fat meal plan.
It curbs inflammation
The immune system responds the way it does to any injury with inflammation, when cholesterol assaults artery walls. Choosing carbs rich in soluble fiber may help you clearing out some of that cholesterol.
By filling up your menu with both types of fiber soluble and insoluble, you can cool inflammation. In a study, the researchers followed a group of more than 200 people for over a year, measuring their blood periodically for levels of CRP (C-reactive protein, a marker of inflammation). They also asked them to describe their diets. People, who ate the most fiber, say more than 20 grams per day, which is the minimum amount experts recommend, had 63% less inflammation than the others who ate low-fiber diets.
It helps you lose weight
A study have shown that people who get most of their carbs from the low-GI food tend to weigh less than other who have sugary or starchy foods. One reason appears to be that meals that include low-GI foods keep you full, which helps curb your appetite.
In a recent study, researchers showed that people who ate low-GI diets lost twice of their body weight compared to the people who ate the conventional high-carb, low-fat diet which is recommended by doctors. Women who filled up on low-GI foods lost 80% more body fat. They retained more muscle, too. The high-carb, low-GI plan, Not only keep the weight off, but their LD cholesterol also dropped.