GI Diet Advice About Whole Grains
Eating Whole Grain Foods on GI Diets

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GI Diet Advice About Whole Grains

Grains on a Healthy GI Diet

Most whole grains have a low GI value as their natural fiber and germ is still intact, thus making it difficult for digestive enzymes to break it down into glucose. Whole grains consist of the entire grain seed (the kernel) which is made of three components - the bran, the germ, and the endosperm. However, refining and food processing techniques applied to whole grain foods in order to make them "quick cook" or "instant" varieties can raise their GI value considerably, as it strips away much of their fiber and converts them into refined grains. So, as a rule of thumb, the best grains for a healthy GI diet plan are those that take longer to cook. This is the cost of achieving healthy blood glucose levels.

GI Diet Advice on Eating Grains

To maintain stable blood glucose levels and healthy diet nutrition, choose unrefined whole grains high in fiber. See below for specific GI diet advice about grain foods.

Best Grains To Eat on a Healthy GI Diet Program

Foods with a lower glycemic response in the grains/rice food group include:

Barley, buckwheat, bulgur, whole-grain corn, cracked wheat, kasha, whole oats/oatmeal, popcorn, quinoa, sorghum, whole rye, triticale, basmati rice, brown rice, wild rice.

Types of Grain To Avoid on a GI Diet Program

Foods in the grains/rice food group which raise blood glucose levels more rapidly, include:

Couscous, grits, millet, semolina, any instant rice, short-grain rice, sticky rice, regular white rice.

GI Diets and Dietary Health

Weight loss diets based on low-GI foods help to keep blood sugar levels from rising too fast after meals and snacks. Less glucose in the bloodstream causes the pancreas to secrete less insulin. This combination of less blood glucose and less insulin helps to avoid metabolic health problems such as pre-diabetes, hyperinsulinism and reduced glucose tolerance.

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Insulin Resistance Syndrome provides general information about the glycemic index (GI), glycemic load (GL), low GI diets, GI value for all food groups, health problems of high blood glucose including metabolic disorders such as pre-diabetes, impaired glucose tolerance, insulin resistance, hyperinsulinism as well as type 1 and type 2 diabetes. But no information is intended as a substitute for medical advice. Copyright 2003-2018.