Health-concern people should know something about glycaemic index of carbohydrate-more so if you're overweight or diabetic.
What is the Glycemic Index?
Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. put it simpler, it describe how fast the glucose from the carbo is absorbed to our body. high GI carbo causes the glucose to rise very quickly .this also causing rapid rise of insulin and later on can lead to insulin resistance syndrome--obesity, diabetes
High GI carbo - > 70
Medium GI carbo -> 56-69
Low GI- <55
What are the Benefits of the Glycemic Index?
-Low GI diets help people lose and control weight
-Low GI diets increase the body's sensitivity to insulin
-Low GI carbs improve diabetes control
-Low GI carbs reduce the risk of heart disease
-Low GI carbs reduce blood cholesterol levels
so choose lowest possible GI food in your everyday's diet.
How to Switch to a Low GI Diet
The basic technique for eating the low GI way is simply a "this for that" approach - ie, swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.
-Use breakfast cereals based on oats, barley and bran
-Use breads with wholegrains, stone-ground flour, sour dough
-Reduce the amount of potatoes you eat
-Enjoy all other types of fruit and vegetables
-Use Basmati or Doongara rice
-Enjoy pasta, noodles, quinoa
-Eat plenty of salad vegetables with a vinaigrette dressing
As a simple rule of thumb, anything in white (rice, bread etc) has higher GI than the brown (rice, bread etc)
Some of the GI values are shown below:-
Corn Flakes ® -84
French fries -75
Green peas -48
Cashew nuts, salted -22