High GI Foods Vs Low GI Foods
Following a Low GI Diet? Then it helps to know the high GI foods to avoid and the Low GI foods to look out for. While some manufactures label there foods to indicate the GI status, many don’t especially those containing ingredients with a high GI rating.
Despite this fact, it isn’t necessary to carry around a pocket glycemic index in order to make a fairly educated guess at to whether a food has a high GI rating or not.
High GI Foods – These are foods which result in a high level of blood sugar being generated shortly after consumption. If a food gives you sudden sugar rush followed by a lull a short time later, chances are it has a high GI.
Foods with a high GI include processed cereals, white bread, white rice and potatoes. These foods will quickly turn into blood sugars giving an instant feeling of pleasure but soon leaving a person hungry and needing to eat again.
Low GI Foods – These are foods which break down into blood sugars over a much longer period, as such they are slow release sources of energy and will leave a person feeling full for a longer period of time.
Foods with a low GI include wholegrain breads, whole wheat pasta, brown rice, many vegetables, meat fish and dairy products.
In general terms processing has a negative impact of the GI rating of a food hence white pastas, breads and rices have a high GI whilst in their natural form the whole versions tend to have a lower GI rating.
There are however, some surprises, sweet doesn’t necessarily equal high GI. Many forms of fruit including apples, pears and peaches have a low GI rating and are suitable for a low GI diet.
The only way to be sure is to carry a pocket GI book however, if this is not for you then the above considerations should allow you to make an educated guess of to the relative GI of a given food before consuming.