The glycemic index ( IG) measures how fast carbohydrates are released from food in the body. Some carbohydrates are released into the body quickly, while others are released more slowly. According to the International GI Database (IG International Database), foods with an IG value of 55 or less contain slow-release carbohydrates and are classified as low-GI. Foods with an average GI are valued between 56 and 69, while foods high in GI have a value of 70 or higher.
Benefits of foods with a low glycemic index
Carbohydrates contained in foods with a low glycemic index are slowly released into the body. This helps you keep your blood sugar levels stable and allow you to feel full for more time between meals. Foods with low glycemic index will help you maintain your weight, reduce your risk of cardiovascular disease, improve your cholesterol levels and prolong your physical endurance.
Benefits of fiber-rich foods
Fiber is not absorbed by the body but provides volume or fodder to keep your intestines in a healthy state. Fiber is essential for the body to maintain its regular bowel movements. If you do not get enough fiber in your diet you can suffer from constipation. According to the U. S. Department of Agriculture, a healthy adult should consume 31 g of fiber a day. Fruits, vegetables, grains and beans are natural sources of fiber. You can increase your fiber intake by substituting white bread, pasta and rice for whole grain or whole grain varieties or adding fibrous fruits and vegetables to your diet.
Most fruits, vegetables, beans and grains are natural sources of fiber, and most also have low glycemic index values. For example, fresh pears contain 4. 3 g of fiber when eaten with their peel and have a GI of 42. Other fruits rich in fiber and with low GI are apples, bananas, oranges, plums raisins and dates (dates). Also try to eat pears, whole grains, English muffins with whole grains, whole spaghetti and almost any type of beans.
Ideas for meals
For breakfast rich in fiber and with low glycemic index try oatmeal covered with fresh berries or whole flakes and milk. For lunch choose three bean salads or a baked potato with baked beans to keep you feeling full throughout the afternoon. For dinner try to eat delicious stews and stews filled with beans and fibrous vegetables.
Ideas for snacks
If you need a high-fiber snack to maintain good energy levels, try to eat banana puree, whole-grain toast or fruit smoothies made with bananas and lots of fresh berries. Keep a cereal bar in your bag to have a sandwich rich in fiber and with a low glycemic index when leaving home.