Glycemic Index Vegetables and How They Can Help
Posted: Monday, October 25, 2010
by Jonathan T Edwards
The Flying Haggis
The Glycemic Index (GI) is simply a logical method used to indicate how quick and high a certain food can increase our blood glucose level (blood sugar). The low GI food will normally prompt a fair increase in blood glucose; on the other hand a high GI food can be the reason our blood glucose level goes above what is considered to be a healthy level. There are a lot of glycemic index vegetables that are well associated with a GI diet. It is said that these glycemic diets help those people who are suffering from certain diseases such as diabetes.
Low ranked vegetables with a GI ranking of below 20 includes: asparagus, bean sprouts, beet greens, broccoli, cabbage, cauliflower, celery, cucumber, endive lettuce, mustard greens, radishes, spinach, swiss chard and watercress.
Eating low glycemic index vegetables can help people manage and lose weight. Since it reduces hunger and keeps you (feeling) fuller longer. It also increases the body's sensitivity to insulin, which also improves diabetes management. It would also reduce the risk of heart disease, improve blood cholesterol levels. It can also help you manage the symptoms of Polycystic Ovary Syndrome (PCOS), a disease affecting the hormone levels of women. It will also help prolong physical endurance.
Medium ranked GI vegetables which are rated between 20-60 GI includes: eggplant, beets, brussels sprouts, chives, collards, dandelion leaves, greens, kale, kohlrabi, leeks, okra, onions, parsley, peas, peppers, pimento, pumpkin, rutabagas, string beans and turnips.
High ranked vegetables which have an index score of over 60 includes: artichokes, carrot, corn, dried beans, lima beans, oyster plant, parsnips, potato, squash, sweet potato and yam. This will also help re-fuel carbohydrate supplies in the body after exercising.
People who have diabetes will be capable of obtaining considerable benefits, particularly from eating a low to moderate GI food. In people with diabetes, uncontrolled glucose levels means blood glucose levels are frequently to high, which can lead to harsh health complications which includes limb amputations, heart disease, kidney failure, and blindness. Luckily those who are able control what's happening with in their blood glucose levels more often than not have little threat from these complications. Having a diet including glycemic index vegetables will help diabetics from these threats and complications.
Basically, when you are preparing for a healthy GI based meal. It's always a good idea to add some glycemic index vegetables in it to make it even healthier.
Get lots more info on Glycemic Index Vegetables and other GI facts at http://the-glycemic-index-guide.com/info/
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Top-level comments on this article: (1 total)Thanks for actually listing the vegetables. It seems I naturally prefer the low GI ones.
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