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To maintain a normal weight and to be healthy, we all need to eat Low Glycemic food. low_glycemic_fruits-150x150

Do you know what that means?

WHAT IS IT?

It is a ranking of carbohydrates on a scale of 0-100 according to the extent to which they raise blood sugar levels after eating.

Foods with a high GI are those which are rapidly digested and absorbed, and quickly elevate the blood sugar and insulin levels.

Low GI foods are digested and absorbed slowly producing a gradual rise in blood sugar and insulin levels.

The number is based on how much a food item raises blood glucose levels compared to how much pure glucose raises it.

Pure glucose has a GI of 100.

Carbohydrates (carbs) are a type of nutrient in foods. The three basic forms are sugars, starches, and fiber.

When you eat or drink something with carbs, your body breaks down the sugars and starches into a type of sugar called glucose.

Fiber just passes through the body.

Different carbs are digested at different rates and the glucose enters the bloodstream at different rates.

The GI of foods is ranked low, medium, or high.

LOW GI               MEDIUM GI           HIGH GI
0-55                       56-69                       70 or greater

Choose foods with a lower GI to maintain healthy levels of blood sugar and insulin.

These are called SLOW CARBS!!!! mixed low gly veggies

(FAST CARBS are quickly converted to glucose in blood)

NOTE: The quantity of a food impacts its GI

UNIVERSITY OF SYDNEY, Australia maintains the international Glycemic Index. Please see:   GLYCEMICINDEX.COM

Examples of Low GI foods:

  • Nuts
  • Avocados
    clean 15 avocadoes
  •  Olives low gly Olives
  • Seeds

*  Most Vegetables such as

Asparagusclean 15 asparagus

Broccoli    broccoli low glyc

Green beans           Dirty Dozen snap peas imported

Cabbage

Squash

Spinach   Dirty dozen spinach
Etc.

  • Berries
    low GL mixed berries
  • Lean Meats (Turkey, Chicken)

Roasted Turkey   Chicken

  • Beans (Black, Navy, White, Etc.)
  • EggsLow GL eggs
  • Scallops
  • Shrimp
  • Cod
  • TunaTuna Fish filet
  • More fish
  • Plain yogurt

 

Learn what foods are Low Glycemic and enjoy a fabulous eating plan for life.

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To your health,

Leora