Low Glycemic Diets
Are Not Always Low Carb Diets
Low glycemic diets are not always low carb diets like the Atkins or the very popular Ketogenic diet. Low glycemic diets basically control the amount of sugar that gets absorbed into the blood stream. And this type of diet does not restrict too many simple or complex carbohydrates.
You can still have that nutritious glass of raw milk, a crunchy raw apple, and eat starches like potatoes or noodles as long as they fall into the low glycemic range of 55 and under.
Low glycemic diets include a lot more food choices than restricted low carb diets which means you'll enjoy your diet while keeping your weight down.
Foods for Low Glycemic Diets
that May Surprise You!
Soba Noodles (46 Glycemic Index Score)
Semolina Pasta (range of 35 to 55 Glycemic Index Score)
Udon Noodles (55 Glycemic Index Score)
Barley Grain (30 Glycemic Index Score)
Ezekiel Bread (36 Glycemic Index Score)
Pumpernickel Bread (46 Glycemic Index Score)
Whole Grain Sourdough Bread (53 Glycemic Index Score) - Ancient Sourdough Breads are Probably Lower
Sprouted Wheat Bread (50 Glycemic Index Score)
Glass Noodles (45 Glycemic Index Score) - Also known as Chinese Vermicelli and Cellophane Noodles
Whole Grain Basmati Rice (52 Glycemic Index Score)
Organic Corn Tortillas (52 Glycemic Index)
Carisma Potatoes (55 Glycemic Index Score)
Carrot Juice (43 Glycemic Index Score)
Fermented Oatmeal Porridge (51 Glycemic Index Score)
Raw Grass Fed Whole Cow Milk (35 to 37 Glycemic Index Score)
Foods with a low glycemic value of 55 and under are the preferred choice on low glycemic diets. These foods are more slowly digested and absorbed which results in a smaller rise in blood sugar levels.
The glycemic index of a food or meal can be further influenced by the type of sugar, the structure of the starch, and cooking methods used to prepare meals. In general, the more processed the food and the longer the food is cooked - the faster sugar will be digested and absorbed into your body.
Sugars like glucose, fructose, and lactose are called simple sugars which can cause a rapid rise in blood glucose levels. And starches are complex sugars that are composed of several molecules of the simple sugar glucose which cause a less rapid rise.
And there are starches which are resistant to digestion and get broken down in the small intestine which can lead to many health benefits.
What is Resistant Starch?
Starch that can pass through your digestive tract unchanged that is resistant to digestion is called resistant starch. This type of starch functions more like a soluble ferment-able fiber which comes with health benefits like improved insulin sensitivity, lower blood sugar levels, and reduced appetite.
Resistant starch can also feed the friendly bacteria and increase the production of short chain fatty acids like butyrate.
Unfortunately, resistant starch is destroyed during the cooking process. Fortunately, you can recapture the resistant starch of cooked foods by letting them cool after cooking - preferably overnight.
Foods high in resistant starch are green bananas, potatoes, legumes, and whole grains.
Tips for Low Glycemic Diets
The rate at which foods that contain carbohydrates raise your blood sugar level will depend on the type of sugar they contain, the nutrient composition of the food, how it was prepared, and the amount that you consume.
Ever hear of - everything in moderation?
Also, both fat and acid (lemon juice, etc.) can lower the glycemic index of foods that contain carbohydrates. However, please be aware that foods that contain a good amount of sugar and starch will not digest very well with the foods that are higher in protein.
Learn proper food combining techniques to increase the digestion of foods. And be sure to include the foods on the very low to zero end of the glycemic scale like green vegetables, soaked nuts, pastured eggs, pastured meats, healthy fats, and wild caught seafood to create a well balanced low glycemic diet.
Low Glycemic Diets
that Are Low Carb
Low glycemic diets that are well known low carb diets include the Atkins, South Beach, and Ketogenic diets. Low carb diets can either focus on high fat foods or high protein
foods. And the amount of carbohydrates allowed will vary depending on the specific low
Basically, a low carb diet aims to improve a person's health by reducing carbohydrate intake while increasing fats and protein. And this protocol has an added benefit of reducing a person's weight without feeling deprived.
I do think low glycemic diets that are low carb can have a beneficial effect to fix certain metabolic problems, but I also believe in the power of low glycemic foods that would not fit into any low carb diet. Also, any diet that is too restrictive will almost always backfire - eventually! I do not recommend restrictive low carb diets for pregnant women!
Go to High Carbohydrate Foods
Return to Low Glycemic Food
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