The glycemic index (GI) is a tool used to determine how slowly or quickly a food can spike an individual’s blood sugar. Foods that have a high glycemic index will release glucose rapidly into the bloodstream, whereas foods low in the glycemic index will absorb slowly. In addition, foods which are low on the glycemic index tend to aid in weight loss as they tend to also be high satiety foods. In contrast, high glycemic foods tend to come from simple carbohydrates such as sweets, breads, and pastas.
The glycemic index includes a scale from 1–100. Foods that are scored 55 or less are considered low, foods with a GI score of 56–69 are considered medium, and foods that are scored 70 or higher are considered as having a high GI score.
Not all high glycemic foods are bad. However, it is essential to incorporate a healthy balance between the two. The GI of a food is influenced by several factors. The type of sugar, the structure of the starch, how processed the food is, the cooking method, and even the ripeness of the food can affect the GI level.
Food #1: Fish Products
Fish products, such as salmon, trout, tuna, sardines, or prawns, are great low glycemic foods one can incorporate into their diet. These foods are high in protein and low in carbohydrates. Carbohydrates affect blood sugar levels the most, which is why understanding the different forms and their effects on blood sugar is so important for diabetics.
In addition to maintaining stable blood sugar levels, fish is rich in omega 3 fatty acids. Omega 3 fatty acids have been linked to memory retention, reducing triglycerides in the body, and maintaining overall heart health. To continue, numerous studies have reported fish keeps individuals feeling full longer. Even longer than other protein sources such as beef and chicken. This effect can aid in weight loss.