Have you ever wondered why people, especially those in the weight loss community favors low glycemic index foods? That’s because of the benefits they offer. Low GI diets or carbs are considered safer for people desperate to lose weight.
A lot of people are eager to have a slimmer and good looking body, as well as perfect cardio health. But that depends on a lot of things like the food one eats regularly and lifestyle. And talking about diet, there are several reasons health conscious people prefer low GI to high glycemic index foods. Let’s take a look at how the low GI approach to eating can benefit you. Read on!
What’s it about low glycemic index foods?
Dr. Jenkins and his team comprising of world-class nutritionists came up with the concept of ranking carbs according to their glycemic index value. They were able to classify carbs according to the speed at which they release their sugars and starches. Carbs that are slow to release sugars and starches into the bloodstream where named “low glycemic index foods” or “low GI foods.” High glycemic index foods are the direct opposite. They release their starches and sugars faster and can also raise one’s blood sugar levels. In between these two, there is the moderate GI food.
The glycemic index of carbs is ranked on a scale of 0 – 100.
- Low GI foods – 55 or lesser
- Moderate GI foods – 56 to 69
- High GI foods – 70 and above
However, the GI values for the various carbs where arrived at after several laboratory tests. So, it is not something one can determine at home. To find out more about the GI value of any food before eating, you can check this GI chart.
Examples of low GI carbs
Our goal is to discuss low glycemic index foods. So, here are a few examples of foods with low GI values.
- Butter beans
- Non-starchy vegetables
Benefits of low glycemic index eating approach
There are several reasons health-conscious people like to eat carbs with low GI values. It’s beneficial to one’s health because unlike high GI carbs, the low glycemic index foods do not result in a blood sugar spike. Here is how low GI foods can impact one’s health.
- Makes weight management achievable
If you are looking for slimmer hips, then that’s a good reason for you to get most of your carbs from the low end of the glycemic index. One of the benefits of this is that people who eat more low GI foods tend to weigh less than those who favor starchy or sugary foods with high GI values.
Now, here is a simple explanation for this: low GI foods can keep you feeling full for a long time, and this is because they do not digest or release their sugars very fast. Unlike high GI foods where one might experience a sudden crash and hunger almost immediately after eating, low GI foods will help curb your cravings and appetite.
Doctors have always recommended the high carb, low-fat foods for years, especially for people eager to lose weight. But researchers at an Australian University, the University of Sydney figured out that individuals who had more low GI diets are more likely to lose 5 percent of their body weight than those on high GI diets. So if you want to lose weight and keep it off for an extended period, then consider the low GI eating approach.
- Lowers your chance of having diabetes
The number of diabetic patients, especially those with type 2 diabetes is on the increase. But the more devastating fact is that many people are in line to develop this disease without even knowing. Most people don’t realize they have insulin resistance until diabetes strikes.
Insulin resistance is a condition caused by hereditary (genetic), lack of exercise, excess body fat and lifestyle factors. And talking about lifestyle factors, the kind of food one eats plays a vital role. In other words, when you consistently eat the wrong types of carbohydrates, you will become susceptible to it. But, the healthy lifestyle can help prevent diabetes from happening.
Insulin is a vital hormone to the body, produced by the pancreas. And when we say someone has insulin resistance, it then means that the person’s body no longer responds to this critical hormone called insulin. The cells will begin to ignore insulin, thereby placing the pancreas in a condition where it has to produce more to keep things going. Nevertheless, a time will come when it can no longer sustain the process, and this eventually results in type 2 diabetes. But the good news is that one can reverse type 2 diabetes to a large extent by changing to the right carb and losing weight significantly, according to a Harvard report.
- Prevents inflammation
Inflammation can sometimes occur as a result of cholesterol, not just injuries alone. When cholesterol assaults the artery walls, which they sometimes do, the immune system will respond the same way it does when one sustain an injury.
However, consuming more soluble and insoluble fiber can help to calm things down significantly. It can also prevent your cholesterol from escalating the process by clearing out some of them. One study also reveals that fiber not only decreases inflammation but can help in weight loss.
The benefits of encouraging a low glycemic index eating approach are just too great to ignore. You will be able to tackle cravings, prevent weight gain and lead a healthy life. Also, your chances of having diabetes when you switch to low glycemic index foods become slimmer. High glycemic index foods, on the other hand, do the opposite. That is why you should focus more on consuming low GI carbs for better health.
Author Bio: Otega Clement Okperigho is a passionate writer who likes to research and provide detailed information on health issues. He believes in the ideology that health is wealth and that the right information can save lives. Clement also encourages everyone to be mindful of their blood sugar levels and go for a regular check-up if necessary. You can read more of Clement’s write-ups here.