Low-Glycemic Foods List Guide - MedicineNet
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Low glycemic index (GI) refers to a GI value of 55 or less. Low-GI foods include most fruits and vegetables, whole or minimally processed grains ... WhatIs Whatisaglycemicindex? GILevels Whatvalueconstitutesalowglycemicindex? FoodList Whicharethelow-glycemicfoods? Center Low-GlycemicFoodsListGuideCenter Whatisaglycemicindex? Itisbettertoeatfoodsthathavealowgycemicindextosupporthealth.Glycemicindex(GI)isanumericvalueassignedtofoodsbasedonhowslowlyorquicklytheycanincreaseyourbloodglucoselevels.Itisaratingsystemforcarbohydrate-containingfoods.FoodshavingalowGIaretheonesthattendtoreleaseglucoseslowlyandsteadily.Bycontrast,foodsthatfallhighontheGIscalereleaseglucoserapidly.FoodswithalowGIhelptofacilitateweightlossandpromotesatiety.PeoplewhohaveorareatariskofdiabetesshouldeatfoodswithalowGI.Thisisbecausetheytendtohavelowamountsofinsulin(type1diabetes)orahighdegreeofresistancetoinsulin(type2diabetes).Insulinisthehormonethatkeepsthebloodglucoselevelsundercheck.Initsabsence,bloodsugarsmayincreasewhenapersoneatshigh-glycemicfoods.Low-glycemicfoodsreleasesugargraduallyandthuswillpreventanabruptincreaseinbloodsugar.High-glycemicfoodshelpwithenergyrecoveryafterexercise.High-glycemicfoodsalsoaidrecoveryfromlowbloodglucoselevels(hypoglycemia).GIisassignedwithreferencetopureglucosethatisarbitrarilygivenaGIof100.Thus,ifafoodhasaGIof30,itmeansitwillboostbloodglucosebyonly30%comparedwithpureglucose.Whatvalueconstitutesalowglycemicindex? Lowglycemicindex (GI)referstoaGIvalueof55orless.Low-GIfoodsincludemostfruitsandvegetables,wholeorminimallyprocessedgrains,beans,pasta,low-fatdairyproductsandnuts.FoodswithaGIof56to69comeunderthecategoryofmoderate-GIfoods.Theyincludepotatoes,whiterice,corn,couscousandbreakfastcerealssuchasMini-WheatsandCreamofWheat.HighGI meansaGIof70ormore.FoodswithhighGIincludewhitebread,cakes,doughnuts,cookies,ricecakes,mostcrackers,bagels,croissantsandmostpackagedbreakfastcereals. Whicharethelow-glycemicfoods? Someofthecommonlow-glycemicfoodsareasfollowsMostvegetablesGreenpeasOnionsLettuceCabbageLeafygreenssuchasspinach,collards,kale,andbeetGreenbeansTomatoesCucumbersBokchoyArtichokesBrusselssproutsBroccoliCauliflowerCeleryEggplantPeppersincludingbellpeppersandjalapenoZucchini CrooknecksquashSnowpeasMushroomsCertainfruitsApplesPearsPlumAvocadoOlivesDriedapricotsUnripebananaPeachesStrawberriesOrangesCherriesCoconutGrapefruitCranberriesBlueberriesWholeorminimallyprocessedgrainsBarleyWholewheat OatbranandricebrancerealsWhole-grainpastaWhole-grainpumpernickelbreadSourdoughbreadWheattortillaDairyanddairy-substituteproductsPlainyogurtCheeseCottagecheeseMilk SoymilkandyogurtMiscellaneousNutsandnutbutters Seedssuchaspumpkin,chia,sunflowerandflaxseedsPoultrysuchaschickenandturkeyEggsandeggwhitesFishandshellfishMeatsuchasbeefandporkOilssuchasextravirginoliveoilandcanolaoilFatssuchaslard,shorteningandbutterMayonnaise QUESTION AccordingtotheUSDA,thereisnodifferencebetweena“portion”anda“serving.” SeeAnswer HealthSolutionsFromOurSponsors PenisCurvedWhenErect CouldIhaveCAD? TreatBentFingers TreatHR+,HER2-MBC TiredofDandruff? LifewithCancer MedicallyReviewedon9/4/2020 References MedscapeMedicalReference HarvardMedicalSchool CompleteList TopLow-GlycemicFoodsListGuideRelatedArticles HeartHealthyDiet:25FoodsYouShouldEatWhatfoodsarehearthealthy?Learnwhatfoodshelpprotectyourcardiovascularsystemfromheartattack,coronaryheartdisease,stroke,andcardiovasculardisease.Plus,findeasymealrecipesandmenuideasformoreeverydayheartbenefit. NutritionQuizEvenifyouthinkyou'regettingenoughfruitsandvegetablesperday,howcanyoubesure?TaketheDiet&NutritionQuiztolearnmoreabouteatingright. High-SugarFruitsSugarcontentinfruitvaries.High-sugarfruitsincludemangoes,pears,grapes,cherries,bananas,figs,andwatermelon.Low-sugarfruitsincludeavocados,guava,raspberries,cantaloupe,papayas,andstrawberries. GlycemicIndex:HowtoDetermineHighvsLow-GlycemicFoodsTheglycemicindex(GI)isanumericvalueassignedtofoodsbasedonhowslowlyorquicklytheycanincreaseyourbloodglucoselevels.Itisaratingsystemforcarbohydrate-containingfoods.FoodshavingalowGIaretheonesthattendtoreleaseglucoseslowlyandsteadily.Bycontrast,foodsthatfallhighontheGIscalereleaseglucoserapidly. 11SeedsYouShouldEatArepumpkinseedsgoodforyourhealth?What'sthenutritionalvalueofchiaseeds?Findouthowtoeasilyincorporatemoreedible,healthyseedsintoadietrichinvitaminsandminerals. Rice:TheEssentialsSureyou'veheardofwhiteandbrownrice.Butwhatdoyouknowabouttheother40,000varieties?Here'showtoenjoytheworld'smostpopulargrain.
延伸文章資訊
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