KNOW ABOUT GLYCEMIC INDEX

Glycemic index let you know about the high calorie and low calorie food. As far as the carbohydrates are concerned, natural and unrefined carbohydrates are recommended, as they have a low glycemic index. High glycemic index foods increase the risk of heart diseases, diabetes, insulin resistance and hypertension. Low carbohydrate diets are recommended under a dietitian’s guidance. Such diets provide 60gm of carbohydrates per day, but are high in saturated fats. This diet decreases the intake of fruits and vegetables. Such diets recommend energy from fat and protein sources. Certain vegetables, cereals and fruits are restricted. Dairy products and meat in the diet are increased.
Vegetables and fruits are a storehouse of vitamins, minerals, fiber and phytochemicals. They are especially recommended in a weight loss diet. Reduced incidence of heart diseases and degenerative diseases is seen in individuals on good carbohydrates. Five servings of fruits are advised. Whole grains, such as, rye, oats, whole wheat and others reduce the glycemic index. Potatoes provide a feeling of satiety, but are refined carbohydrates. The have a greater glycemic index. Fresh potatoes are preferred in addition to sweet potatoes. They are devoid of fat and comprise of potassium and vitamin C. Making them a part of the diet with other low glycemic index foods is preferred.