The Glycemic Index

You may have heard of the glycemic index, or the glycemic effect. The glycemic effect is, simply, how quickly food is digested and turned into blood glucose. The glycemic index is a list of foods ranked from high to low, based on their glycemic effect. High is bad (a big spike in blood sugar) and low is good (gradual digestion and slower conversion to blood sugar) when persons want to lose weight, want to become or stay healthy, or are battling diabetes.

Knowing which foods have a low glycemic index can be helpful when those are your goals.

Carbohydrates

This major food group is converted to blood sugar when digested. Blood sugar is needed for energy, which is why long distance runners load up on carbs prior to a race. But if you are not planning on a race, a slow conversion of carbohydrates to blood sugar is better for your overall health.

Carbohydrates are found in grain products, fruits, vegetables, and the like.

Vegetables

Overall, veggies have a low glycemic effect. Vegetables contain a high amount of fiber, which slows down the digestive process. Fresh vegetables are the best choice, because processing for canning or freezing can damage or remove some of the fiber, as well as some beneficial nutrients. So if you want to choose low glycemic foods, the fresh vegetable section of your supermarket is the place to start.

Fruit

Most fruit have a low to moderate glycemic effect. The sugar, fructose, which can be found in fruit, is broken down through digestion and converted into glucose. Again, though, most fruit contain enough fiber so that this conversion is not rapid. Additionally, fruit contains many, many nutrients that are good for us! So, fruits are a good choice for a healthy diet, too.

Grain

When it comes to grains, the selection process is not as clear cut. Here we are talking about breads, pasta, rice, baked goods, cereals, and so on. Many of these are highly processed, which right off the mark affects their glycemic effect for the worse. But there are things to look for. Make sure the bread you buy is whole grain. To do this, check the ingredient list, and the very first word should be “whole”. It does not matter whether it is whole wheat, whole oats or whatever, as long as it is “whole”.

In highly refined grains, portion of the seed head that contains fiber and protein are discarded. What remains is easily digested and readily converted into blood glucose. Whole grains, however, retain the entire seed, and the fiber and protein contained in it helps slow down digestion, turning a whole grain food item into a good choice for a low glycemic diet.

The food industry is now producing many more products using whole grain, including breads, cereals, rice, and pasta.

So load your shopping cart with whole grain products, lots of fresh fruits and vegetables, and you will be on your way to a healthier way of eating.

By: Pamela Post

Article source: http://www.goarticles.com/

About the Author

Pamela Post is a Registered Nurse with a Masters Degree in Public Health. For the past 10 years her interest has leaned toward nutrition and health maintenance. For additional information on low glycemic foods, visit her web site at http://www.glycemicindexpower.com