A Low GI Diet And High Fiber Foods

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The latest trend in health circles is no longer for a low-carbohydrate
diet but for a low glycemic index diet. Glycemic index or simply GI is
a ranking of carbohydrates (on a scale from 0 to 100) which defines
the extent to which they raise blood sugar levels after eating.

High-GI foods are rapidly digested and absorbed by the body; they
cause a rapid increase in blood sugar levels because they are broken
down into simple sugars and moved into the blood stream. This affects
hormonal changes which stimulate hunger, resulting in overeating. On
the other hand, low-GI foods are digested and absorbed slowly. This
encourages a gradual rise in blood sugar and insulin levels, and
promotes long term lasting energy and less desire for immediate
snacking.

You are probably familiar with high-glycemic foods because that is
what most of you are consuming without realizing their harmful
effects. For example, a French style baguette has a GI rating of 95.

Other high-GI foods are refined white rice, glucose syrup and table
sugar. In order to correct your diet you need to introduce low
glycemic foods such as whole grains, vegetables and legumes which
typically fall under a 50 GI rating. You can learn more about low GI
foods from books and charts available in the market. The index itself
can help simplify meal planning for individuals on a restrictive diet.

Professor Jennie Brand-Miller of the Human Nutrition Unit, School of
Molecular and Microbial Biosciences at the University of Sydney says,
"Low GI diets have been shown to improve both glucose and lipid levels
in people with diabetes (type 1 and type 2). They have benefits for
weight control because they help control appetite and delay hunger.
Low GI diets also reduce insulin levels and insulin resistance."

Fruits, vegetables and other produce are rich in fiber, which helps
keep the glycemic index numbers low. Fiber is the indigestible parts
of plants and technically, it is non-nutritive, does not contain
calories, and has two distinct forms, soluble and insoluble. Insoluble
fiber is roughage, which supports regularity and promotes a healthy
intestinal environment. Soluble fiber prolongs stomach emptying time
so that sugar is released and absorbed more slowly, helping to
regulate blood sugar levels.

However, you shouldn't take the glycemic index too literally despite
its benefits, as there are other factors at work, especially when low
and high GI foods are combined in the same meal. For instance, a bagel
topped with almond butter gives a different configuration altogether
than what it would alone. The bagel on its own is considered high-GI,
but when the added fat, fiber and protein of the nut butter enters the
equation, the numbers change, and the GI index declines. Brenda
Watson, giving this example in her book The Fiber35 Diet explains that
by increasing fiber consumption along with items that are higher on
the glycemic index, we can shift our blood chemistry in a healthy
direction.

The American Dietetic Association High also reminds us that fiber
foods are a healthy part of a nutritious diet. We must consume at
least 20-35 grams of fiber per day to support regularity of bowel
movement, a healthy cardiovascular system and to maintain balanced
cholesterol levels. They are an absolute must in low glycemic diet.
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About the Author:

Brandon H. Masters is a Health Enthusiast, Researcher and Veteran of
the Natural Products Industry. He is passionate about educating others
on the benefits of wellness solutions through better nutrition and
detoxification. Weight Loss Recipes.
Read more articles by: Brandon H. Masters

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