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Part-6 Low GI foods are foods that release their sugars modestly and slowly. These are the carbohydrates which we should be including abundantly in our diet. People wanting to lose weight, control their heart disease and boost/increase energy levels should be eating more of the LOW G.I. foods They promote wellbeing and keep the body in good shape or health. Low GI foods are usually those that are less processed and refined.

Benefits of Low GI foods: *Stabilize blood glucose levels, energy levels improved and decrease cravings for sugar and sweet foods *Keeps you full for longer time, reducing total daily kilojoule intake *Improved blood glucose control for people with diabetes *a low GI diet can help improve blood lipid profile according to researches *people who are active can use a combination of high and low GI foods to ensure optimal energy stores for exercise performance *A range of low GI foods provide important vitamins and minerals.Low G.I. food examples.are: multi-grain bread, pasta, low-fat milk & yoghurt, most fruit, sweet corn and legumeOats, barely, oatmeal, peanuts, apples and etc.

Fat is required by the body system,do not be a concern or alarm in the belief that even healthy carbohydrates end up as fat. Because the glucose levels in the body stay at a consistent level ,a person who consumes a meal consisting of low GI foods will not suffer a rise and then fall in energy levels and will be less likely to experience hunger following their meal. Fat in foods can postpone the emptying of food from the stomach. Glucose is absorbed rapidly from the small intestine and generally causes the greatest and most rapid rise in blood-glucose levels of all foods.

Glucose is the main sugar found in the blood, and body’s chief source of energy. With the absence of insulin, blood glucose levels rise, can seriously damage the eyes, kidneys, nerves, heart, and blood vessels. Glucose in your bloodstream is the most common and dangerous free radicals in your body. It causes aging more than anything else known, and if the level of glucose in the blood stream is very high, your risk of heart disease,triples The breakdown of glucose molecule provides energy to living cells, and it is the molecule that powers cellular processes. It is very important for the brain, because in humans the brain requires or need some 20 % of the total energy available just to maintain normal function.

Low-GI diet foods are seen as a big help to those who have certain medical issues. They are very beneficial for weight control and weight loss because they control appetite and delay or postpone hunger. Dietary sources of carbohydrate include bread, cereals, rice, pasta, fruit, legumes, potatoes and starchy carbohydrates, the root vegetables .Foods that contain higher levels of sugars - such as cakes, biscuits, pastries, sugary drinks, ice cream and confectionery should be only eaten in moderation and not daily.

Carbohydrates are broken down into simple sugars, transported in the blood, and moved into the cells with the help of insulin. It has been suggested that children with behavioral and learning disorders could greatly benefit from avoiding high-GI foods such as refined breads, most cereals, cold drinks, energy drinks and sweets that are high in glucose. Carbohydrates with High GI give the body a sudden increase of energy, soon followed by a “crash” and an abrupt loss of energy. This is due to the rapid breakdown seen in High GI carbohydrates, which result in an unhealthy upward and downward crash cycle.