Have you ever wondered why you sometimes feel hungry just some few moments after eating? There are also a couple of times where you can eat one meal for a day without going hungry. These instances occur as a result of the Glycemic Index(GI) of the food eaten.
Glycemic index of foods is a number assigned to any food which determines how much that particular food has increased glucose(sugar) in your blood. It also helps in weight management and lowering of cholesterol levels. GI can be used to manage the amount of blood sugar in your system. However, numerous factors such as the type of food, how it’s cooked or processed, ripeness, etc can affect the Glycemic Index of the food.
Nevertheless, the GI also determines how fast or slow the body digests food. Glucose(sugar) gives energy to the body. It passes through the blood(blood sugar) and it distributes it to various part of the body. Foods that have high GI will increase the glucose(blood sugar) in your body and as a result increase the rate of energy your body produces. With this, you begin to feel hungry in a short time because the food you ate digested faster. This may make you eat more than you should be eating in a day.
Whenever you eat foods that have high GI, you tend to eat more because it digests faster and all that the body does is to take what it needs and store the rest as fats. This may lead to obesity, heart diseases and kidney failure.
Foods that have low GI digest slowly and systematic in your system to produce energy for the body.
Here’s the glycemic index of various foods. Thus, how long certain foods stay in your stomach before they are completely digested. Glycemic index is always rated on a scale from 0 to 100.
Low Glycemic Index – 1 to 55
Medium Glycemic Index – 56 to 69
High Glycemic Index – 70 to 100
1. Foods that have low Glycemic Index (thus food that stays in your stomach longer before it is completely digested)
• Vegetables(green leafy vegetables)
• Fruits (oranges, mangoes, apples, etc)
• Noddles or spaghetti
• Milk and yoghurt
• Nuts and beans
2. Foods that have medium GI(thus foods that stays in your body for medium hours before completely digested)
• Sweet potatoes
• Brown rice
3. Foods that have high GI(thus foods that digest quickly)
• White bread
• White rice
Certain foods such as chicken, pork and lamb have no Glycemic Index because they contain no carbohydrates but can stay longer in your stomach for 2 to 5 hours before complete digestion takes place. Meanwhile, fishes such as salmon and other sea foods take only 40minutes to leave the stomach. Eggs, oils and cheese have 0 GI so they get digested very quickly in your body but this does not mean you will get hungry quickly. Such foods contain high amounts of nutrients that services your body to provide enough energy.
Upon all of these, one should be mindful of whatever he or she takes into the body. Thus, there should be a balance in everything you take into your body. Some foods may have low Glycemic Index but overeating it may cause you problems. For instance, milk has an average GI but it contains a lot of fats. Also, white bread has high GI but has a lot of carbs which may increase cholesterol levels if care is not taken.
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