Health Fitness

Low Glycemic Foods: Everything You Need to Know

Have you decided to eat a better diet overall? Well, several reasons can be behind the decision, for example, fat loss or even cardiovascular health. Regular exercise, sufficient supplements as seen on, and a low glycemic diet might be what you need. Ideally, glycemic foods are types of foods that affect your blood sugar.
Low sugar foods are essential, but the problem for many is determining glycemic and non-glycemic foods. Most people find it difficult to understand what the body needs at specific times and for what reasons.
So what are low glycemic index foods?

Low glycemic index foods are those that have a low glycemic index value, for example, 55 or even less.
The reason they are preferred is that they are digested and absorbed at a slower rate, which leads to a more gradual and lower rise in blood sugar levels. Thus, the glycemic index (GI) is a measurement that ranks various foods based on their effect on blood sugar levels.

Benefits of low glycemic index foods
a) Reduces the risk of cancer
High GI foods, when eaten frequently, can cause a person to develop some types of cancer, including breast cancer, endometrial cancer, and colorectal cancer. Studies show that people who eat low GI diets have less risk of them.
b) Help reduce extra weight
Low GI diets can lead to a loss of 0.7 to 1.9 kg of weight in as little as 5 to 10 weeks. It also helps lower blood sugar levels in people with diabetes.
c) Reduces the risks of heart disease
According to research, 25% of people who follow a high GI diet are more likely to suffer from heart disease than people who follow a low GI diet.
d) Improved cholesterol levels
Low GI diets can reduce total cholesterol by 9.6% and LDL cholesterol by 8.6%, which is linked to stroke and heart disease.

Foods on a low GI diet
Low-glycemic foods fall into three categories: small, medium, and high GI. To achieve the benefits of low glycemic foods, choose from the following; Whole grains, legumes and vegetables, yogurt and dairy products, fresh fruit, bread and rice.
Also, some foods do not have a GI value as they contain few or no carbohydrates, so they may be part of the list and include; nuts and seeds, meat, fats and oils, fish, herbs and spices

Low GI Diet Challenge
The glycemic index does not give a true nutritional picture. Similarly, it measures the effect of a particular food on blood sugar levels, which becomes difficult since most foods are taken in a mixed meal. Also, the GI never takes into account the amount of carbohydrates eaten, although it determines its impact on sugar levels.
Simply put, regardless of the GI, it is beneficial to eat a healthy, balanced diet that includes whole, unprocessed foods.

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