Low glycemic diets can be 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 your bloodstream. However, this type of diet does not have to restrict most 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 can include a lot more food choices than restricted low carb diets which means that you can enjoy an authentic Asian noodle dish or an Italian pasta dish from time to time.
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)
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 that get broken down in the small intestine which can lead to many health benefits.
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.