A lot of folks are starting to look at natural methods to keep the blood sugar levels managed on account of they have seen that it helps manage their hunger, control medical conditions like diabetes and losing weight. Many of these people have found that the glycemic index may help. Before we studied eating changes to mix the glycemic index listing principles into your life style but now we see specific foods.
Don't forget that the GI is a food chart that rates the effect assorted foods will have on your blood sugar levels. The GI ratings are based on either straight glucose or standard white bread. Many charts vary slightly from each other because of the food item was used for the compilations in the two processes.
With the GI you quickly get an idea how soon your blood sugar level will rise following eating specific foods. Any food that has a rating of 54 or less is believed to be a low GI food and it may raise your blood sugar slowly. Below 39 rating is very low, ratings 55 to 69 are considered medium and 70 and above gives a high GI rating.
The basis of glucose and white bread has a rating of 100 on the charts. All other foods are analyzed against them. This means, of course, there are many foods with both high and low ratings.
There is a problem that may arise here. Many will try and eat foods with only low GI ratings and find that your blood sugar level or losing weight efforts are not working. Also some of the ratings may not make any sense. Lots of people assume they are to stay away from all foods with a GI rating of 70 or more. And then some think they have to avoid foods with a rating of 55 or higher. The confusion lies in the fact that there are variables even on a GI chart.
For example, all oatmeal is not the same. The GI rating of old fashioned cooked oats is lower than instant oatmeal. The confusing part is sometimes how you cook the food may change the rating also. Pasta that is still firm has a lower rating than fully cooked soft pasta. And if you boil potatoes that are in one inch cubes you will get one GI rating but just by mashing those same potatoes with a fork it raises glycemic load.
Fruits mainly have a low glycemic load but if you chop or cook the same fruits this will usually raise the load that they will produce. Saying that, some fruits are normally high in the glycemic load like watermelon has a 72 rating.
A starting point for managing the blood sugar levels naturally is use the GI charts. And once you start using the chart you will learn which foods lean towards being the best selections for your personal needs.
With many foods there are many generalities that can help you to start with using the GI.
1. Foods with high fiber. Foods that are high in soluble fiber incline to be lower on the GI. One reason is fiber is not absorbed into our body and by eating fiber food will slow the absorption of starches, simple carbs and sugars. This is nice to know especially if you have a favorite food with high glycemic ratings. You may help lower the impact that GI food may have on your blood sugar by just adding a small amount of fiber to the meal.
2. Foods with high protein. Foods that are high in protein, like fiber, are really low on the GI and it can help reduce the absorption of carbs into the system.
3. Food that are acidic. By adding acidic foods like lemon juice or vinegar to your meal can help reduce the carbs absorption just like it did with protein and fiber. Try squeezing some lemon on the fish or chicken, eat a vinegar based salad dressing or make homemade lemonade to have with your meals.
4. Foods that have been cooked longer. They will appear lower on the GI scale. This idea has confused many people. Old fashioned cooked foods have a lower rating than quick cooked or intant foods. What happens is the manufacturer strips the food of its bulk in order for it to cook up faster like in a minute or two.
Instant oatmeal has a lot less fiber and bulk to it. This is how you can cook that food so rapidly because the maker has taken it out from the product.
Because old fashioned oatmeal has more natural fiber and bulk as well as more nutritional and that is due to it was not processed as readily as the instant variety.
So simply knowing the way a food was cooked can help you eat lower glycemic rated foods. Instant potatoes, for example, will have a higher GI rating than will ptoatoes that are boiled. Home cooked meals will have lower GI rating than will processed box meals,
5. Foods that are raw will have a lower GI. By eating fresh and raw greens, celery or broccoli will have lower ratings than will those foods cooked. Cooking is a form of processing. Processing is used to break down foods to partial stageto obtain a more palatable food. This part break down of food gives the body less work to perform in order to utilize the various parts of that food. It is easier for the body to gather the sugars and, therefore, your sugar level can rise quicker if your food is cooked.
Of course, everything can't be eaten raw. Would you eat raw oatmeal? Just by knowing this will help you with controlling your blood sugar levels naturally by making better eating selections.
Let us repeat one point that you may have missed. Restated because this so important. Any food that helps your body control the blood sugar levels will help you lose weight. By having normal blood sugar levels, it will make sure your body starts burning its extra fat and kill the desire for sugary foods that will make you gain weight.
Glycemic index listing, I must say that the GI system can seem a bit overwhelming. This is just one approach to losing weight and controlling the blood sugar levels. Adjust to one that will suit your particular needs and likes.
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