The glycemic index (GI) is a value assigned to foods based on how fast and how high the food raises blood sugar levels. Foods with a low glycemic index (GI) can help you lose weight and reduce your risk of type 2 diabetes and cardiovascular disease. “Foods with a GI of 55 or less are in the low category, foods with a GI of 56 to 69 are in the medium category, and foods with a GI of over 70 are in the high category. The lower the GI, the less the spike in blood sugar levels,” says a nutritionist. explains Garima Goyal of
Experts shared that low glycemic index foods can help prevent and treat diabetes, combat gestational diabetes, lower cholesterol levels, aid weight loss, reduce cancer risk, and prevent cardiovascular disease. Consuming foods with a low GI can also help improve your lipid profile by lowering levels of cholesterol, which is also associated with cardiovascular disease risk,” she added.
Goyal said low GI foods are particularly relevant. belly fat This is usually caused by eating foods that limit blood sugar spikes. What are high GI foods that can be substituted with low GI foods?
Experts share go-to swaps such as:
* Eat sweet potatoes instead of potatoes. Both have health benefits, but sweet potatoes have a lower GI than potatoes.
*quinoa, buckwheat, or amarnath In one meal as a substitute for other grains.
*Replace white bread with whole grain brown bread. Whole grain bread not only provides more nutrients but also has a lower GI.
*Replace instant oats with steel cut oats.
*Instead of eating packaged muesli/cornflakes, eat steel-cut oats. “Rolled oats have a significantly lower GI and can be salted or sweetened according to taste.”
*Can be substituted with brown rice white rice Because it contains more fiber.
*Instead of snacking, eat biscuits and cookies containing fresh fruit, nuts and seeds. Eating a handful of nut trail mix or roasted seeds like pumpkin or sunflower seeds doesn’t spike your blood sugar as much as a processed cookie.
“Making these exchanges will significantly improve your health and leave you feeling healthier and lighter,” said the nutritionist.
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