Eat Low , Aim High

Forget the stock market .The glycemic index is the one to know for better health.

यह आलेख हिंदी में ज्यादा विस्तार लिए जल्द आ रहा है .सभी पारिभाषिक शब्दों की व्याख्या सहित .

Buy low sell high .To make money in the stock market ,that is the rule to follow .But there is an index that is even more important ,because it could impact your health  for a life time :the glycemic index (GI).Whether you are at risk for Type 2 (ADULT -ONSET DIABETES ) diabetes or already have the disease ,you need to know what the GI is and how to use it as a tool for creating a healthy eating plan .

Research from the Harvard School of Public Health indicates that a diet rich in low glycemic index foods can help prevent diabetes and heart disease.So by limiting your intake of high glycemic index foods ,you may help prevent chronic disease and live a healthier ,longer life .

What is the glycemic index ?

The glycemic index ranks carbohydrates on a scale from 0 to 100 based on how quickly they raise your blood sugar levels after you eat . A food with a glycemic index over 85 ,such as white bread ,raises blood sugar rapidly .Foods with a score below 30 ,such as most vegetables ,take longer to digest and result in a more gradual rise  in  blood sugar.

Why is it important ?

Understanding the GI allows you to build your diet around foods that will keep your blood glucose levels stable , such as most non -starchy vegetables , most fruits ,low -fat dairy and lean proteins .By eating more of these foods ,you prevent blood sugar peaks and valleys -and the inevitable raging hunger that accompanies a drop in glucose .Not only can this help you eat less ,maintain a healthy weight and feel more energetic throughout the day ,it also helps prevent insulin resistance , a major risk factor for Type 2 diabetes .

Eat plenty (these foods score below 55 on the glycemic index ):


*  Fruits :cherries ,grapefruit,apples ,pears ,plums ,peaches ,strawberries ,oranges ,grapes ,kiwi.

*Vegetables:asparagus ,celery ,cucumbers ,green beans ,peas ,spinach ,squash ,broccoli ,eggplant (brinjal ).
* Whole grain breads and pasta ,brown rice ,oatmeal .
*Legumes :lentils ,peas ,beans ,peanuts .
*Foods low in carbohydrates :  seafood ,eggs ,lean meats ,cooking oil ,low -fat milk and cheese.

Enjoy in moderation (56-69 on the GI):

Sweet potatoes ,bananas ,popcorn ,apricots ,corn ,most kinds of rice ,whole -grain cereals ,baked items .

Eat sparingly (70 + on the GI):

Most breakfast cereals ,baked potatoes ,watermelon ,croissants ,white bread ,french fries ,donuts ,petzels ,corn chips.

Reference :SamsClub.com/healthyliving /September/October 2012 /p39.