Carbohydrates and the Glycemic Key

You may have heard about the glycemic file and questioned what it is all about. The glycemic file is a ranking of carbohydrates based on their abrupt end product on blood glucose (blood sugar) levels.

It compares foods gram for gram of carbohydrate. Carbohydrates that breakdown quickly during incorporation have the highest glycemic indexes. The blood glucose retort is fast and high. Carbohydrates that break down slowly, releasing glucose steadily into the blood stream, have low glycemic indexes.

Foods with a high glycemic file exchange into sugar very quickly, with pessimistic physical personal property. Foods with a low glycemic catalog turn into sugar increasingly, helping uphold your body's element balance. In general, foods with a low directory are preferable.

Glycemic Load measures the amount of sugar a food truly releases in the body. Foods with a low glycemic load usually have a low glycemic key, yet still have a low glycemic load. Other foods have both a high catalog and a high load. You should avoid high load foods as a normal part of your meal plan.

When you choose carbohydrate foods, check both their glycemic file and glycemic load. Meticulous tables with this information are far and wide available. Use the chart below to get started.

High Glycemic Key

Fruits and Vegetables

* Corn
* Cranberry juice
* Orange juice*
* Raisin

Starches

* Bagel
* Bread (white)
* Refined cereal
* Granola
* Muffin
* Pasta
* Potato
* Pretzel
* Rice
* Tortilla (flour)

Medium Glycemic File

Fruits and Vegetables Starches
Apricot* French Fries
Grape* Oatmeal
Pineapple* Pita Bread
Watermelon Waffle

Low Glycemic Catalog

Fruits and Vegetables

* Apple*
* Asparagus*
* Broccoli*
* Brussels sprout*
* Cauliflower*
* Celery*
* Cherry*
* Cucumber*
* Grapefruit*
* Green Bean*
* Green pepper*
* Kiwi*
* Lettuce*
* Onion*
* Orange*
* Peach*
* Plum*
* Spinach*
* Strawberry*
* Tomato*
* Zucchini*

* * Low glycemic load foods.

Purely eating more fruits and vegetables is not the answer - they must be the right fruits and vegetables. Starchy vegetables such as peas or lentils (200 to 250 calories per cup) are healthy, but they have more calories than you may want. If you need to eat more to suit your hunger, add low glycemic load vegetables. For example, spinach and asparagus are better choices than higher calorie corn and peas. A cup of spinach topped with 1/2 cup of tomato sauce has only about 90 calories, but it gives you nutrients from two colour groups.

Why Not Brown and Beige?

When taking into consideration which foods to enjoy scarcely, also use colour as a guideline. Many brown and beige carbohydrates, like pasta, beans and potatoes, while healthy, also be apt to be high in calories.

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