High Fiber Foods Helping On A Low Glycemic Index Diet
BY Brandon H. Masters
For a while being on a low-carbohydrate diet was all the rage, but now that fad, like so many others, is gone. Part of the reason is that many learned that some complex carbohydrates are actually good for the body. These are the high fiber foods that your body needs. So what should you do with your diet? Well the consensus is to look at the glycemic index (GI) instead. The GI looks at how much blood sugar levels go up after a food is eaten, ranking foods on a scale from 1 to 100.
The preferred foods to eat are low-GI foods. These items are slowly broken down by the body when eaten and therefore are slowly turned into energy for the body to use. That means no spikes in blood sugar levels and more lasting energy. Meanwhile, high-GI foods are the kinds of things that break down and get into the blood stream very quickly. They can cause a rush of energy, but that rush also causes a spike in blood sugar levels and can cause problems.
So, which foods are good and which foods are bad? Here are some examples. Foods at the high end of the GI scale are things like table sugar, white rice, white breads, and glucose syrup. On the opposite end of the spectrum are goods such as wheat beads, vegetables and whole grains. In order to know where foods sit on the list, there are a number of references available that break down foods by their GI ratings.
Diets full of low-GI foods are being seen as a big help to those who have certain medical issues. That includes those with diabetes according to University of Sydney Professor Jennie Brand-Miller of the Human Nutrition Unit, "They have benefits for weight control because they help control appetite and delay hunger. Low GI diets have been shown to improve both glucose and lipid levels in people with diabetes (type 1 and type 2). Low GI diets also reduce insulin levels and insulin resistance."
Fiber essentially is the indigestible part of plants. Low-GI foods, such as vegetables and fruits, are very high in this kind of fiber. When you eat them, they break down into either soluble or insoluble fibers. The soluble kind will turn into a gel-like substance in your stomach and make you feel full longer. It also will give you more long term energy, as it takes more time to break down and be absorbed into your system. Meanwhile, insoluble fiber is like a cleaner that will clear out things in the stomach and intestines and remove toxins and waste from the body.
The GI index is not an exact science because combinations of food can change a product's GI scale ranking. Nutrition expert and author Brenda Watson of 'The Fiber35 Diet', says combining high-GI and low-GI foods can totally change up their ratings, such as putting a nut-based butter on top of a piece of white bread. The white bread is a high-GI item, but the butter you're putting on it is not. When you combine them, it brings the GI scale down for the overall item you are eating. So, if you must have items that rank high on the GI scale, she advises eating more low-GI and high-fiber items with them to lessen the impact.
Maybe the best thing to know is that the American Dietetic Association says a diet that includes 20-35 grams or more of fiber each day is the way to go for a healthy heart, lower cholesterol, and regularity.
ABOUTH THE AUTHORBrandon 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. Fast Weight Loss |
