Low Glycemic Index diet

The glycemic index (GI) gives us an idea of how vigorously our blood glucose levels rise after eating a particular food. The higher the GI, the greater the blood sugar spike.

Though it’s helpful, GI gives us only a rough estimate of a specific food’s effect on blood sugar. It can vary based on many factors like our ethnicity, diabetic tendencies, how the food is prepared and how ripe produce is.

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About This Diet

Foods that are restricted include:
High GI foods where GI is above 70.
Sugars, flours and other carbohydrates are generally high.
Foods that are maybe OK in some instances include:
Medium GI foods where GI is between 56 and 69.

Foods that are OK include:
Low GI foods where GI is below 55.
Foods containing little or no carbohydrate – such as meat, fish, eggs, avocado, wine, beer, spirits, most vegetables – have low or zero GI numbers.

A few tricks to lower the GI of foods include:
Stick to whole grains, cereals and flours instead of refined and white grains, cereals and flours.
Higher fiber lowers the GI.
Adding fat like avocado or acid like lemon juice to higher GI foods lower the GI.
Don’t overcook food as cooking releases sugars and can increase the GI.
Don’t eat fruits that are too ripe.

Note: Consult your doctor before making any change to your diet.


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