Healthy Food for Heart Recommended by Doctor
Glycemic Index
All the food that you eat has a glycemic index determined by how quickly the food
digests and turns to glucose. This is important as foods with a high glycemic index
will cause increased insulin secretion, which in turn causes increased triglyceride
levels: a risk factor for cardiovascular disease.
All the food that you eat has a glycemic index determined by how quickly the food
digests and turns to glucose. This is important as foods with a high glycemic index
will cause increased insulin secretion, which in turn causes increased triglyceride
levels: a risk factor for cardiovascular disease.
WHAT IS THE GLYCEMIC INDEX?
The glycemic index is a ranking of carbohydrates based on their immediate effect on
blood glucose (blood sugar) levels. It compares foods gram for gram of
carbohydrate. Carbohydrates that breakdown quickly during digestion have the
highest glycemic indexes. The blood glucose response is fast and high.
Carbohydrates that break down slowly, releasing glucose gradually into the blood
stream, have low glycemic indexes.
What is the Significance of Glycemic Index?
The glycemic index is a ranking of carbohydrates based on their immediate effect on
blood glucose (blood sugar) levels. It compares foods gram for gram of
carbohydrate. Carbohydrates that breakdown quickly during digestion have the
highest glycemic indexes. The blood glucose response is fast and high.
Carbohydrates that break down slowly, releasing glucose gradually into the blood
stream, have low glycemic indexes.
What is the Significance of Glycemic Index?
- Low GI means a smaller rise in blood glucose levels after meals.
- Low GI diets can help people lose weight.
- Low GI diets can improve the body’s sensitivity to insulin.
- High GI foods help re-fuel carbohydrate stores after exercise.
- Low GI can improve diabetes control.
- Low GI foods keep you fuller for longer.
- Low GI can prolong physical endurance.
Low Glycemic Foods
These foods with a low glycemic index should be eaten frequently:
These foods with a low glycemic index should be eaten frequently:
- Whole Grain Breads such as whole wheat bread, multi-grain bread, whole rye
and pumpernickel. - Whole Grain Pastas such as whole wheat pastas, quinoa, and whole grain
spelt pastas. - All Fruits and Vegetables. Some of the best include: sweet potato, beans,
peas and lentils (This meal regimen is favorite in beauty contestant. - Dairy Products such as skim milk, low-fat yogurt and light ice cream (Some
Health conscious people would like to have debate on it .
High Glycemic Index Foods
These foods with a high glycemic index should be eaten seldom, only in moderation:
These foods with a high glycemic index should be eaten seldom, only in moderation:
- Foods made with white flour such as white bread, bagels, pasta, crackers
and pretzels. - Cereal made with white flour such as Cheerios, cornflakes, Grape Nuts and
many sweet cereals. - Starchy vegetables such as: white rice, potatoes (baked, mashed and french
fries), and corn. - Fruit Juices and Alcoholic Beverages
- Sugar and Foods made with sugar such as: cookies, cakes, donuts, pastries
and candy. - Most junk foods
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