Are carbohydrates bad?
What is Glycemic Index (GI)?
- Managing weight and appetite
- Managing diabetes and related complications
- Managing symptoms of Polycystic Ovarian Syndrome (PCOS)
- Delaying hunger and extending satiety
- Reducing the risk of Type 2 diabetes
- Reducing the risk of heart diseases
- Reducing the risk of eye diseases and age-related macular degeneration
- Reducing the risk of sleep disorders (more research is required)
- Reducing acne issues
- Reducing the risk of breast cancer
- Improving concentration and focus
- Improving certain aspects of pregnancy outcomes
- Increasing endurance in sports or physical tasks
Examples of Low Glycemic Index (GI) Foods?
Good eating habits:
- Taking slower with fewer bites when eating may reduce blood sugar levels.
- Using chopsticks instead of a spoon may reduce blood sugar levels.
- Always mix your carbohydrate foods with fibres and protein. For example, eating a bowl of corn flakes on its own produces a more rapid spike in blood glucose levels than if it is eaten with added low-fat milk, berries, and oat bran.
- Choose foods that are minimally cooked: rice porridge, over-cooked pasta, and mashed potatoes have a higher GI than a bowl of rice, al dente pasta, and whole baked potato, respectively.
- Choose foods that are minimally processed: white flour, white basmati rice, and fruit juices have a higher GI than wholemeal coarse flour, brown basmati rice, and whole fruits.
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