Low GI diet foods
Low GI foods include wheat bran, barley, oats, seeded and grainy bread, pasta, brown or white long grain rice and lentils. Eating low GI foods can help with weight loss because they provide the body with a more balanced supply of energy so you will feel fuller for longer, and not feel the urge to raid the kitchen cupboards for snacks then doubtless put on lots of weight. Carbohydrates like French Fries, potatoes, white bread and short grain rice have a high GI index providing the opposite effect.
They have a fast and high blood sugar response, giving you an immediate boost but not satisfying you long term, so you will invariably feel hungry again quite soon after eating. A high-GI diet causes a lot of insulin to be produced and an overload of insulin in the body makes it is easier to store fat. This was beneficial in days gone by when we had to survive with irregular and unpredictable eating patterns, but it's not appropriate today as many of us overeat anyway, and it just means that the stored fat is harder to burn off.
When you digest carbohydrates such as starches and sugars they are converted into glucose (a form of sugar). The rising levels in the blood trigger the pancreas to release the hormone insulin, which keeps the blood sugar levels stable and triggers the process of excess glucose being removed from the bloodstream. Carbohydrates which break down slowly, releasing glucose gradually into the system have low Glycemic Indexes, and eating more of these means you can avoid dramatic falls in blood-glucose and enjoy a more steady stream of energy. As a result, the low GI diet's smaller rise in blood sugar is beneficial for people with diabetes.
Health professionals believe that having a consistently high blood sugar level can damage the small blood vessels and potentially increase the risk of disease in the small blood vessels of the heart, brain or kidneys while steady blood sugar levels will help reduce the likelihood of this occurring. However, the Low GI diet is only a good way of controlling blood sugar levels if a balanced diet is followed.