Living a healthier lifestyle involves getting to know your food better. Knowing what food sits on your plate and how it can affect your body can arm you with the knowledge to make smarter decisions when it comes to eating. One essential factor to consider is the Glycemic Index. The Glycemic Index (GI) informs us on how quickly the food that is consumed can affect your blood glucose levels.
Low Glycemic Index Food Chart
The Glycemic Index is a rating system that ranks carbohydrate-rich foods by how fast they increase the level of glucose in your blood. Foods with a lower Glycemic Index rank are digested slowly, which helps to regulate your blood glucose levels, while those with a higher index may cause a rapid rise and crash in blood sugar levels.
Printable Low Glycemic Food Chart
A low Glycemic Index diet makes healthy eating easier for you. Choosing low GI foods can help individuals reach and maintain their desired weight, as well as lower their risk of developing chronic diseases such as Type 2 diabetes and cardiovascular diseases. Low GI foods are digested slower and will make you feel fuller for a longer duration.
Glycemic Index Food List
These GI ratings are measured on a 100-point scale, with pure sugar having the highest score of 100 and a measurement of how long certain carbohydrates remain in the intestine, which is an indication of how quickly blood sugar levels increase. On the GI scale, low GI foods rank 55 or lower, while high GI foods rank 70 or higher. Foods that rank between these major two categories are classified as moderate GI.
Healthy Low Glycemic Food List
Low GI foods include whole grains, vegetables, nuts, legumes, fruits and dairy products. The best of the low GI foods are non-starchy vegetables like carrots and spinach, quinoa, oats, barley and millet. Eating these low GI foods will slow down the release of glucose into the bloodstream and will keep you feeling fuller for a longer duration.
Low Glycemic Index Load Chart
Low GI foods are typically high in fiber, healthy fats and essential vitamins and minerals that are necessary for cell function and protecting the immune system. They are also packed with complex carbohydrates and have lower calories, which makes them a great choice for people on a diet or people who are trying to maintain a healthy and balanced diet.
Glycemic Index Chart and Weight Loss
A diet that is rich in low GI foods can help with weight loss and reduce the risk for chronic diseases. Low GI foods are more nutritious and will provide you with sustained energy. They also help to regulate your hunger which makes it easier for you to limit the amounts that you eat. This can be very helpful in controlling weight in the long term.
