Glycemic index chart
There are various nutrients present in the foods that we eat. Some of the common nutrients are protein, fiber, fats and carbohydrates. People who are trying to lose weight generally avoid foods that are high in carbohydrates, mainly because the body tends to break down the carbs present in food and converts them into a form of sugar, known as glucose, which is one of the main sources of fuel, for the cells in our body. After we eat, it takes a while for your body to convert the carbs into glucose and release them into the bloodstream. The amount of time it takes for the body to do this depends on the type of carbohydrate that you consumed, along with the food that contained it.
Different foods that are high in carbs can have different effects on the body. There are some foods that are rich in carbs, which cause the levels of glucose in the blood to rise rapidly, while other foods probably contain carbs of a different kind, that may have a more gradual effect. The glycemic index is used to measure the amount of food and the rate of which it can raise the blood glucose levels in the body. Foods with a higher blood sugar glycxemic index will raise the glucose in the blood more rapidly than foods with a lower glycemic index. The purpose of a glycemic index chart is to make a list of foods that are low on the glycemic index list as they take more time to raise the blood sugar level. Glycemic load assesses the impact of the consumption of carbs, taking the glycemic index into account. It gives you a better picture than glycemic index, as it tells you exactly how much carbohydrate is present in a food item and therefore, how it will affect the levels of blood sugar in the body. Given below is a glycemic chart index that has low glycemic foods, i.e., slow foods:
Most fruits, like plums, mangoes, pears, kiwis, oranges, grapes, bananas, grapefruit, apricots, fresh cherries, peaches and apples have a low glycemic index. Most vegetables, with the exception of potato, are low in carbohydrates and should be eaten in high amounts, as they help combat many diseases.
Low fat and plain varieties of yogurt and skim milk and low fat dairy products are low in carbs
Most people avoid bread, as it is known to be very fattening and is high in carbs. However, varieties like pumpernickel bread (heavy), cracked wheat brad or whole meal barley bread much healthier options and can be eaten regularly, as they are much slower than normal white bread.
Oatmeal and bran cereals are low in carbs and high in fiber. All varieties of vinegar, which include white vinegar, rice vinegar, balsamic vinegar and even red wine vinegar are low on glycemic index If blood pressure is not a concern for you, dill pickles are slow to raise blood sugar too.
Rice is usually considered a high speed converter. However, some varieties of white, long grained Basmati rice take longer (medium speed) and are low in fat.
Bulgur is a cereal that can be made from different species of wheat. It is a slow converter and therefore, should be made a regular part of your daily diet. It can be boiled, in broth perhaps and some cooked vegetables, onions or mushrooms can be tossed on, for added flavor.
You should increase your consumption of foods that are a part of the low glycemic index diet as it is the key to good long-term health. This is because it reduces the risks of diabetes and heart diseases and is also instrumental in weight loss.