Latest Recommendations – Low-glycemic Index Foods
Researchers at the Faculty of Life Sciences (LIFE), University of Copenhagen have come up with the latest recommendations on low-glycemic index foods. The results are published in the November 2010 issue of the New England Journal of Medicine. These foods get digested slowly. As a result, the blood sugar levels rise steadily after the consumption of these foods and provides greater satiety.
Foods which spike up the blood sugar levels are one of the culprits responsible for obesity and diabetes epidemic in the United States. As per the recommendations, foods with GI values over 70 are high, with 55-70 GI values are medium and under 55 value are low. Awareness of foods with low GI is the need of the hour.
What are the Recommendations on Low-glycemic Index Foods?
- Fruits like oranges, apples, pears, raspberries and strawberries should be taken more.
- Overripe bananas, kiwi, grapes, melon and pineapple should be consumed less.
- Except corns, all vegetables can be eaten though it is preferable to eat certain vegetables like carrots, beets and parsnip raw.
- Cereal-based foods like grain, bread, hulled grains and breakfast products should be eaten as much as possible, especially foods like wholegrain breads with many kernels, whole oats, wholegrain pasta and some special varieties of wholegrain cornflakes.
- New potatoes should be chosen, cooked little and eaten cold along with avoiding mashed or baked potatoes.
- Brown rice, basmati or parboiled rice are the varieties to be chosen.
- White rice, white bread without kernels and sugary products of breakfast should be avoided.
A Typical Day’s Menu for a High Protein and Low-glycemic Index Foods:
Muesli with low-fat A38 yogurt without added sugar, low-fat cheese spread on wholegrain crisp bread and an orange.
Low-fat cheese and vegetable sticks
Different kinds of vegetables, wholegrain rye bread along with chicken cold cuts or lean meat and mackerel in tomato sauce
Wholegrain rye bread along with low-fat liver cucumber and pate
Wholegrain pasta, stir-fried turkey along with vegetables, avocado salad along with feta cheese and sugar peas
Drink the recommended 6-8 glasses of water in the whole day and take low-fat milk with meals.