The glycemic index measures the how fast and how high your blood suger levels rise after you eat carbohydrates. Foods high on the glycemic index cause a higher blood suger spike than those classified as low index foods.
Minimizing blood sugar spikes may be beneficial for those with or at risk of developing diabetes. Following a low glycemic index diet can be complicated since the glycemic index diet can be complicated since the glycemic index of food is affected by how it is prepared and by other foods consumed at the same time.
These basic tips may be helpful:
1. Look for fiber: Soluble fiber slows digestion as well as the release of sugar into the bloodstream. Fruits, vegetables and legumes, such as beans, lentils and oats, are a great source of soluble fiber.
2. Less processed foods are better: the more finely ground the grains are, the quicker its carbohydrates are digested. Substitude white bread for whole-grain bread, white pasta for whole grain pasta, instant oatmeal for old fashion oatmeal and corn flakes for bran flakes.
3. Stick with fruits and vegetable: With only a few exceptions, such as potatoes and fruit juices, eat more natural fruits and vegetable daily. Fruits and vegetable are high in both soluble and unsoluble fibers
4. Exercise regularly: Those who are physically healthy(fit) tend to have less pronounced spikes in blood sugar levels than those who are sedentary. However, If you need some inspiration, you can see what other GoBliss Members are doing, or learn about living a healthy lifestyle and blaze your own trail.
Sources: Mayo clinic