What is the Glycemic Index of food?
The Glycemic Index (GI) is a scale that ranks carbohydrate rich foods by how much they raise blood glucose levels compared to a standard food. The standard food is glucose or white bread.
Why should I eat foods with a low Glycemic Index?
Eating foods with a low Glycemic Index may help you to:
- Control your blood glucose level
- Control your cholesterol level
- Control your appetite
- Lower your risk of getting heart disease
- Lower your risk of getting type 2 diabetes
Use these meal planning ideas to include the Glycemic Index as part of healthy eating:
- Enjoy vegetables, fruits, and low-fat milk products with your meals. These are carbohydrate rich foods that, in general, have a low glycemic index.
- Plan your meals with foods in the low and medium Glycemic Index starch choices on the list that follows.
- Try foods such as barley, bulgar, couscous, or lentils, which have a low Glycemic Index
- Consult a registered dietitian for help with choosing low GI foods, adapting recipes, and other ways to incorporate low GI foods in your meal plan.
If I eat foods with a low Glycemic Index, can I eat as much as I want?
- No. Using the Glycemic Index to choose foods is only one part of healthy eating.
Healthy eating also means:
- Eating at regular times
- Choosing a variety of foods from all food groups
- Limiting sugars and sweets
- Reducing the amount of fat you eat
- Including foods high in fibre
- Limiting salt, alcohol and caffeine.
Remember that checking your blood glucose before and 1 or 2 hours after a meal is the best way to know how your body handles the meal.
A lot of starchy foods have a high Glycemic Index (GI). Choose medium or low GI foods more often.
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