Glycemic index, or GI, is a ranking of carbohydrate containing foods on a scale of zero to 100 according to how quickly these foods raise your blood sugar level after consumption. When your body digests food, the food is converted into glucose that is released into your blood stream. Based on the glycemic index of the food, this blood sugar is released slowly or hastily. Low Glycemic diets are thought to prevent health complications caused by unstable blood sugar such as obesity, diabetes, and potentially other health issues. In basic terms, the low glycemic index refers to the way your body breaks down carbohydrates. With higher glycemic foods, the body tends to break those down into more sugar faster, which is then released to quickly raise your blood sugar. If your blood stream receives too much glucose too quickly, then the glucose is stored as fat. Low glycemic foods are broken down much slower, and your blood sugar rises slowly and steadily. Because the body takes longer to break down foods with a low glycemic index, they are usually converted into energy for muscles that is used immediately rather than being stored as fat. Low glycemic foods will help you avoid blood sugar spikes and the health consequences that come with it. One simple switch from foods with a high glycemic index to foods with a low glycemic index can make all of the difference in your life.
So what types of foods are in the high glycemic food group? Many of the foods people love to eat are here: instant white rice, plain white bread, refined grains and high glucose fruits, such as watermelon. In a low glycemic diet, these foods should be avoided. In contrast, low glycemic foods includes many vegetables, some grains, nuts, and beans. Some fruits could also be considered low glycemic, but not all. Contrary to popular belief, fat storage doesn’t necessarily happen when you over consume calories. However, it can happen when you eat foods with a high glycemic index.
Advantages of a Low Glycemic Foods Diet
One of the major benefits of a low glycemic foods diet is that your body uses the carbohydrates you consume for energy rather than storing it. Some food is thought to disrupt the natural balance by creating large spikes in your blood sugar level. When your blood sugar and insulin levels stay high, or go up and down quickly, your body has trouble responding. Over time this could contribute to insulin resistance. Insulin resistance is associated with many health problems. A diet which includes low glycemic foods will prevent the risk of diabetes, lower cholesterol, and help prevent blood sugar spikes that are associated with heart disease and obesity. Many also claim that a diet comprised of low glycemic foods also results in less hunger cravings throughout the day, feeling fuller for longer. This diet is for you if you want to build a strong metabolism that aids in fat burning.
Low glycemic foods include protein and fat sources such as chicken and fish as these do not affect your body’s glycemic intake. Legumes, fruit, and non-starch vegetables have a very low glycemic index and will not quickly spike your glucose levels. Whole grains, whole wheats and starchy vegetables have a medium glycemic index (around 50).
Breads with a Low Glycemic Index
When it comes to breads, in order to stick to a low glycemic diet, you must avoid white bread at all costs and eat only healthy whole grain breads, especially those that contain sprouted grains. Here are our top tips for finding low glycemic bread.
- Watch for Whole Grains – whole grains have a lower glycemic index and are associated with lower risks of heart disease and diabetes. Make sure you look diligently for whole grains on the ingredient label.
- Find the Fiber – foods that are high in fiber are also associated with a low glycemic index. When choosing bread, look for bread with lots of grams of fiber per serving (5 grams or more).
- Get the Grains – two grains that have a low glycemic number are rye and buckwheat. If you see any of these grains on the label, chances are this is low GI bread.
- Stay Away from Starch – Starch converts into glucose that is released very quickly into the blood stream. Double check the bread label to make sure starch is not included.
Low Glycemic Foods Available from Food for Life
Food for Life has many low glycemic foods available. Some of the most popular Low Glycemic foods include the Ezekiel 4:9 bread, which has a Glycemic Index of 36. Containing sprouted whole grains, legumes, and high fiber content, Ezekiel 4:9 bread is the best-made bread on the market for a low glycemic diet.
The varieties of Ezekiel 4:9 bread include:
- Cinnamon Raisin Whole Grain Bread
- Flax Sprouted Whole Grain Bread
- Sprouted Whole Grain Bread
- Sprouted Whole Grain Cereal
- Sprouted Whole Grain Elbow Pasta
- Sprouted Whole Grain Fettuccine
- Sprouted Whole Grain Penne Pasta
- Sprouted Whole Grain Spaghetti
Other products available from Food for Life include cereals, pasta, tortillas, pocket breads and waffles.
Only the freshest sprouted certified organic whole grains and seeds are used in Food for Life products, which helps your body digest more of the nutrients found in grains. No flour is used in Food for Life products. In addition, no preservatives or shortenings, no refined sugars or genetically modified organisms are used in any Food for Life products.
The low glycemic foods from Food for Life have been awarded the Diabetic Friendly Seal by the International Government Accredited Organization, The Glycemic Research Institute. All the Food for Life low glycemic products provide lower blood sugar levels, the opportunity to reduce weight, reduced risk of heart disease, and control of Type I and Type II Diabetes and hypoglycemia.
Beyond the health benefits of low glycemic food and a low glycemic diet, Food for Life takes extra care in the preparation of all low glycemic products, ensuring the best tasting and most nutritious products for your healthy lifestyle.
Find a store near you that has Food For Life’s low glycemic food.