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This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 9 references cited in this article that you can view at the bottom of the page.
This post has been viewed 10,307 times.
When it comes to low-carb diets, many people believe that carbohydrates are not good for health and should be avoided, especially for people who want to lose weight. However, you need to know that there are many types of carbohydrates and each will have a different effect on the body. The Glycemic Index (GI) was created to help us assess these effects. To supplement with foods with a low Glycemic Index, you need to focus on adding whole, unprocessed foods, including fruits and non-starchy vegetables.
Steps
Understanding Glycemic Index
- Carbohydrates are ranked according to how they affect blood sugar levels. The higher the GI of foods, the more they affect blood sugar and insulin levels. When the carbohydrates in a food raise blood sugar, that food is considered a high GI. Foods with a low GI do not have a large effect on blood sugar levels, often in the middle GI group. [2] X Research Source
- In fact, the GI is measured by feeding 10 healthy adults (vegetarians) and having their blood sugar checked periodically. The GI is based on averages. [3] X Research Sources
- Other factors that affect the GI are processing time (longer-processed pasta has a higher GI), the type of food (some types of rice have a higher GI than others), and the degree of severity. ripening of fruit. [7] X Trusted Source American Diabetes Association Go to Source
Looking for food to supplement
- Beans are also in the low GI group. For example, black beans, navy beans, and kidney beans all have a GI of about 30. [12] X Trusted Source Harvard Medical Schop Go to source
Claudia Carberry, RD, MS
Nutritionist
Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
Nutritionist
Combine complex carbohydrates with proteins. According to registered dietitian Claudia Carberry, “Whole-grain carbohydrates are the best choice when you’re following a low GI diet. You need to choose carbohydrates that are rich in fiber and eat them with protein.”
- For example, watermelon, grapes, and bananas have a relatively high GI (72, 59, and 62, respectively). [14] X Trusted Source Harvard Medical Schop Go to Source
- Grapefruits, apples, peaches, pears and oranges all have a GI of less than 50. Grapefruit’s GI is the lowest (25). [15] X Harvard Medical Schop Trusted Source Go to Source
- This rule, of course, applies to foods in the case of a comparison between whole-grain bread versus white bread, and whole fruit versus fruit juice. [17] X Trusted Source Harvard Medical Schop Go to Source
Incorporate low glycemic index foods into your diet
- Instead of eating instant rice, you can cook your own brown rice or long grain rice as they both have a lower GI. [20] X Trusted Source American Diabetes Association Go to Source
- Chickpea cream sauce is also low GI and high in protein. Chickpea cream sauce can be eaten with low GI vegetables like celery or bell peppers. [23] X Research Sources
- Find out which low GI foods (0-55) can replace your favorite high GI foods, like using zucchini noodles instead of regular noodles. Substituting with low-GI foods will help you enjoy your favorite foods while not raising blood sugar levels.
- For medium GI foods, you should limit foods with an index of 56-69 and not necessary. Only foods should be kept and consumed in moderation. As such, you can enjoy your favorite foods by consuming mid-GI foods in the healthiest way. For example, use fresh peaches instead of canned peaches.
Advice
- Consult your doctor or dietitian if you want to determine the optimal total GI per day.
- While eating foods with a low GI is necessary to improve your health, it is important to remember that it is still possible to eat high GI foods from time to time; however, it should be compensated at the next meal to reduce the total GI of the day.
Warning
- The Glycemic Index is not perfect. In fact, food combinations can change their Glycemic values [27] XTrusted Source Mayo Clinic Go to the source , especially foods high in protein and fat. Food combinations significantly reduce the effect of a high GI on blood sugar. For example, eating natural almond butter with bananas helps balance out the effects of bananas (high GI) thanks to the protein and fat in almond butter.
This article was co-written by Claudia Carberry, RD, MS. Claudia Carberry is a licensed dietitian specializing in kidney transplantation and counseling for weight loss patients at the University of Arkansas for Medical Sciences. She is a member of the Arkansas Academy of Nutrition and Dietetics. Claudia received her MS in Nutrition from the University of Tennessee Knoxville in 2010.
There are 9 references cited in this article that you can view at the bottom of the page.
This article has been viewed 10,307 times.
When it comes to low-carb diets, many people believe that carbohydrates are not good for health and should be avoided, especially for people who want to lose weight. However, you need to know that there are many types of carbohydrates and each will have a different effect on the body. The Glycemic Index (GI) was created to help us assess these effects. To supplement with foods with a low Glycemic Index, you need to focus on adding whole, unprocessed foods, including fruits and non-starchy vegetables.
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