Many people get into the habit of using the GI index to dictate the foods that they eat in their diet as they know that those that rank lower on the GI index scale tend to be superior choices for controlling hunger levels and managing blood sugar.
This said, before you strictly rely on just the GI index alone, there are some important points that you must consider.
Don’t Overlook Calories
First, make sure that you aren’t overlooking the calorie value of the foods you eat simply because they rank low on the GI index scale.
For instance, oatmeal is a lower GI food, but this does not mean you can eat an unlimited amount of it.
Calories do still count so while you can use the GI index to help you establish smarter choices over others, you must still track your calories if you want to lose or maintain your weight.
Consider GI Load
Next, also make sure to take into account the GI load as well. Remember that how much of a food you eat is also going to come into play.
If you eat only a small amount of a high GI food, it may boost blood sugars but it can only do so by a very little because you ate so little to start with.
If you eat a high dose of a lower GI food, that would actually have a greater effect simply because of how many carbohydrates you consumed.
Think About Proteins And Fats
Finally, also make sure that you take into account the proteins and fats you’re eating as well. Remember that adding these to your meal will also slow down the digestion process, so this can change the influence of any food on your blood sugar levels.
If you are making a point to eat balanced meals throughout the day, making sure each meal or snack does contain some lean protein and if your calorie intake allows, a small dose of healthy fat, you shouldn’t have much of a problem at all with blood sugar control.
So there you have some key tips to keep in mind about the GI index scale. While it is a great scale to use for guidance as you pick and choose the foods to include in your plan, don’t that just because it’s a low GI food this means you can eat as much of it as you like.
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