Deciding what food to eat--how to use the Glycemic Index

The Glycemic Index, Carbohydrates

In general, your carbohydrate choices should be based on the glycemic index ( ) which rates foods on a scale of 1 to 100 based on how quickly they affect blood sugar levels. The index is designed so that the most desirable foods are rated below 50. Also, the more refined a food is, the higher it will be on the glycemic index. For example, foods that release their sugar slowly, such as kidney beans, are rated at 27, while highly refined foods, such as pasta, are rated in the low nineties. While the index is not perfect, it is a good guide. As you begin to notice the effects of different foods, you will be able to determine which ones to avoid.

Black beans have been shown to slow absorption of glucose significantly. So, try to stick with whole-grain rice and cereals rather than highly refined grains.

Health and Nutrition Secrets (that can save your life), Dr Russell L. Blaylock, MD

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