Foods that are digested and absorbed faster will have a higher glycemic index of 70 and above. 55 and under is low GI, 56 to 69 is medium GI on a scale of 1 to 100.
David Jenkins, a professor of nutrition at the University of Toronto invented the Glycemic Index in 1981. It was originally created to help people with diabetes, then it led to the one of the most popular non-fad diets of today, Glycemic Index Diet.
After giving his subjects most common carbohydrate rich foods, he recorded their blood sugar levels after a specific period of time. His findings were surprising. For example, in equal quantities, white bread caused a higher spike in blood glucose levels of the subjects than ice cream!
Other nutrition and diet experts went on to test hundreds of foods in labs over the years, and these were compiled into today's Glycemic Index Chart.
Nowadays, GI is an important part of medical nutrition in Australia and Canada. People in some areas of Europe and the United States are also slowly becoming aware of GI's roles in weight loss, athletic performance, treatment of diabetes, heart disease and PCOS.
The average GI value is calculated from data collected from 10 or more volunteers. Both the standard and test food must contain an equal amount of available carbohydrate- 50 grams. The smaller the percentage of carbs in the food, the larger the portion needs to be in order to provide the standard 50 gram amount of digestible carbs.
A sample of blood is then taken from each subject every 15 minutes during the first hour and thereafter every 30 minutes. These blood samples are laboratory-tested for glucose content and the results recorded.
The GI of a food is defined as (the area under the two hour blood glucose response curve- AUC) following the ingestion of this fixed portion of carbohydrate. The AUC of the test food is divided by the AUC of the standard- either glucose or white bread, giving two different definitions- and multiplied by 100. The result gives a relative ranking for each tested food.
• Eat more nuts and seeds, more legumes, more wholegrain breads and cereals that are also low in sugar.
Carbohydrates in the form of sugars are the body's prime energy source. They are a ready source of energy that can fuel about 90 mins of continuous exercise, which represents an energy reserve of about 2000kcal within the body. Carbs are required by the body because it is the most effective means of producing energy. The GI therefore is a useful guide.
It is suggested low to moderate ranked foods- pasta, porridge be consumed several hours prior to exercise due to their long slow release of glucose into the blood stream. While high glycemic index foods- corn flakes, honey, sports drinks, sweets should be consumed during or post exercise because they quickly release glucose into the blood stream which will be rapidly taken up into the muscles.
Glycemic Index SiteSearch
Glycemic Index SiteSearch
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Your Diet Stories
Your Diet Stories.. Any diet tips, experiences, stories or news that you would like to share with everyone? Please go ahead and enter them on this page.
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Low GI Recipes
Here is where you get to share your favorite healthy low GI recipes. Perhaps it is one that has been passed down through the generations, or it is your own.
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Glycemic Weight Loss Plan
Glycemic Weight Loss has been around for about 35 years and it has become more popular recently. There is no doubt it is a valuable information for good nutrition, healthy eating and weight loss.
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Glycemic Index Cooking
Glycemic Index Cooking: Low GI will prompt a moderate rise in blood glucose, while a high GI one may cause it to increase suddenly..A useful tool for cooking healthy, low GI meals.
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Low Glycemic Food List
You will find a low glycemic food list - the list of carbohydrate rich foods with a glycemic index-GI value of 55 or less- on this page.
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Health Benefits of Low GI Diet
Health Benefits of Low GI Diet: It helps with weight loss and lowers risk of type 2 diabetes, coronary heart disease and PCOS and prolong physical endurance in atheletes.
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Eating Healthy on a Budget
Eating healthy on a budget does not mean you need to spend lots of money on food, as the more expensive items at the shops do not always give you the best nutrients for a healthy diet.
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Why the GI Diet?
A GI diet will not let you feel hungry or deprived. Foods that are lower in GI in a 'GI Diet' are more filling so you will need to eat less than you would,giving you a constant supply of energy.
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Glycemic Load
Glycemic Load is a ranking system for carbs taking Glycemic Index and serving size into consideration. It is a new way to measure the impact of blood glucose,providing us with a more complete picture.
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High Glycemic Index
Glucose from high glycemic index foods with a GI of 70+ that rushes into your blood can't be good for you and a lot of it will go into the fat cells if you don't burn it off straight after...
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Glycemic Index Chart
Glycemic index chart rates foods on a scale of 1-100, 55 and less is low GI (10 and less:low GL), '56-69' is medium GI (11 to 19 is medium GL), 70 and above high GI (20 and above high GL)
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Low Glycemic Foods
With a diet full of low glycemic foods and nutritious foods, you will be less likely to put on weight and be healthier, based on scientific principles..Most popular and common foods with low GI...
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Glycemic Index Diet
One of the most effective ways known to lose or control weight these days is the glycemic index diet. By not giving an instant spike to your blood sugar,gi diet can control feeling of hunger..
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Low GI or Low Carb
Low GI or Low Carb..These two diets have something in common, they both attempt to regulate the rise in blood sugar after eating,which can help in keeping you full longer.And the similarity ends here.
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Vegetarian GI Diet
Vegetarian GI Diet: Vegetarians are already eating many of the best low glycemic index- GI value foods. GI applies to foods that are rich in carbohydrates.
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Glycemic Index Diet Plan
The Glycemic Index Diet Plan offers a variety of health benefits as well as helping with weight loss.It is still about your calorie balance- what you eat and burn and the nutrition value of the foods.
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Glycemic Index News
Here you will find the latest Glycemic Index News from around the world. Feel free to create and add your own news!
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Glycemic Index Blog
The Glycemic Index Blog keeps you up to date with all the additions and changes to the glycemic-index.org web site. Subscribe here.
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No Carb Diet
Low or no carb diet is popular among people who want to lose weight fast and bodybuilders. It limits all foods that have carbs in them, it is ketogenic- uses fat as the main source of energy.
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Low Fat Diet
We all heard of a healthy low fat diet, but somehow the person on the street is not aware of what needs to be done to eat low fat. Reducing the fat in meals is easier than you think.
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Mediterranean Diet
Mediterranean diet is a dietary pattern, or several complementary dietary patterns that have existed in Mediterranean countries for centuries. The health benefits of the diet..
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High Fibre Diet
Foods in high fibre diet make you feel full and satisfied longer.They stay in the stomach longer as they are harder to digest. High fibre foods are lower in energy, making them ideal to lose weight.
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Mental Health Diet
Mental health diet..The diet for a healthy mind is the same as the diet for a healthy body. Changes to eating habits over the last 50 years and the increase in depression and mental illnesses..
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High Protein Diet Plan
High Protein Diet Plan that an athlete or a bodybuilder is on is different to the High Protein Diets such as the Atkins Diet for weight loss, which also includes large amounts of fat.
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Anti Aging Foods
You are what you eat and looking young is more within your control than you think with anti aging foods: live a healthier, longer life, looking at least a few years younger than your age.
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Athlete Nutrition
Proper athlete nutrition is important not just on the day of competition,but on a daily basis. All the energy you need for exercise comes from the food you eat and the fluids you drink.
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Healthy Eating For Children
A balanced diet- 'healthy eating for children' plan will give them energy and all the nutrients they need for healthy growth and development.
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Childhood Obesity
The rate of childhood obesity among children of 6-11 years has tripled and among 2-5 years has doubled... Roughly 1 out of 5 children in the U.S. is obese.
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Complex Carbohydrates
Complex carbohydrates are not processed, nutritious,are an important part of a healthy diet.They are made up of many glucose molecules.. found in vegetables, fruits,seeds,nuts and grains.
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Omega 3 Fatty Acid
Awareness of Omega 3 fatty acid benefits improved dramatically over the last few years with plenty of research aiming to prove its various health benefits,although it's been around since 1930s.
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Why is Nutrition Important?
Why is nutrition important? It is not only a matter of eating ... it is 'eating very well' to prevent chronic diseases, to have the long lasting energy, to get your brain working better..
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Contact Me
Contact Glycemic-Index.org for any suggestions or questions you may have.
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Privacy Policy
We recognize that your privacy is important. This document outlines the types of personal information we receive and collect when you use Glycemic-Index.org.
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5 Factor Diet
5 Factor Diet is a balanced and healthy eating plan that is aimed to reduce deprivation and increase satisfaction. It includes all food groups in a clever way, teaching you to change behavior patterns
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Australian Guide to Healthy Eating
Australian Guide to Healthy Eating is Australia's new guide that provides 'healthy and balanced nutrition' information for Australians four years and over.
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Additional Resources
Please find below a list of additional resources on health and nutrition.
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Alfalfa Sprouts Nutrition
Alfalfa sprouts nutrition value is extremely high as being once recognized as the 'father of all foods'. Alfalfa- medicago sativa belongs to the pea family and it can be grown in any climate.
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Bad Breath Home Remedies
Bad breath home remedies.. 'Oral hygiene and decent dental care' is the key to the treatment of bad breath and if you don't look after your teeth and mouth well..
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Benefits of Sea Salt
Sea salt is formed from the natural solar evaporation of sea water and the benefits of sea salt are the result of tens of minerals it contains, that play key roles in body's healthy functioning.
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Eskimo Diet
The Eskimo Diet, found in northern Canadian provinces and Alaska, is based on foods that are fished and hunted. It is a typical diet for cold climates and it keeps eskimos alive in hard conditions.
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Effects of Low Potassium
Effects of low potassium - potassium deficiency can be quite significant on your body, even fatal if the problem isn't looked into, as it is an extremely important mineral for your health.
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Cholesterol Reducing Foods
It is a well known fact that cholesterol reducing foods are those that are not high in saturated fat content.
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Benefits of Turmeric
Benefits of turmeric has been experienced in India for more than 2500 years. Turmeric is a member of the ginger family and a native of tropical South Asia.
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Benefits of Manganese
Main benefits of manganese include the breakdown of amino acids and the production of energy.
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Folic Acid Side Effects
Folic acid side effects are not common if supplements are taken in appropriate amounts. Usually, the excess folic acid ingested is excreted in the urine, and it doesn't tend to lead to any problems.
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Folic Acid Benefits
Folic acid benefits and health effects are well known and well established since 1980s. Like other B vitamins, it should be made part of a healthy and balanced diet.
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Folic Acid Facts
The first time many of us hear about folic acid facts is during pregnancy and rarely before.
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Lycopene Health Benefits
Lycopene health benefits.. Lycopene is a phytochemical and a red carotene pigment with no vitamin A properties but it has twice the antioxidant power of beta-carotene.
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Benefits of Chlorophyll
What are the benefits of chlorophyll to humans? Chlorophyll is responsible for green pigmentation in plants and it is the substance that gives the plants the green color.
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Zinc Facts
Zinc Facts.. Zinc is an essential mineral for your mental and physical health- healthy glowing skin, immunity, wound healing, sense of taste and smell and more..
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Foods with Protein
Foods with protein are broken down in your body into simple amino acids, then these amino acids are brought together to make the proteins your body needs for different important functions.
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Insomnia Home Remedies
Insomnia can either be chronic- ongoing or acute- shorter term. It literally means 'total lack of sleep' and can be cures with insomnia home remedies on many occasions.
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Home Cold Remedies
While there is no cure for common cold, certain home cold remedies will help you avoid catching cold, or fight it off with lighter symptoms when you actually have it.
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Healthy Food Choice
'Healthy food choice's provide your body and your brain the energy that they need to get on with daily activities, the building blocks of your skin,muscles and hair and protection from diseases.
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Healthiest Breakfast Cereals
Choosing the healthiest breakfast cereals is not as hard as you may think. Basically, you need to look at the sugar, fiber, sodium and fat content like you would with other foods.
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Junk Food Facts
Here are your junk food facts, simply stated: Great taste, very easy to manufacture and prepare, easy to transport, long shelf life and very bad for your health!
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Fast Food Risks
Fast food risks 'serious health problems and chronic diseases related to obesity' are at alarming rates in the United States- obesity at more than 25% in most states.
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Aspartame Danger
Sugar is addictive and full of empty calories but after studying the 'aspartame danger' in detail, I'd rather have the sugar than aspartame and artificial sweeteners any day.
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Dangers of Stevia
Unlike with other well known sweeteners in the market, dangers of stevia are not certain and the results of studies aimed to provide evidence are not conclusive.
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What is Stevia?
What is stevia?.. Stevia is a popular and safe plant based no carbohydrate, no calorie sweetener and a sugar substitute with a zero glycemic index value.
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Stevia and Diabetes
What is the connection between stevia and diabetes? You may be surprised with how this natural plant based sugar substitute can actually help you reduce your risks of suffering from diabetes.
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Effects of Aspartame
Effects of aspartame on your health are usually not simple sensitivities or allergies, but diseases or serious symptoms which can occur immediately, slowly or may appear as severe reactions.
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Hibernation Diet
Hibernation Diet was developed by the British pharmacist Mike McInnes and his nutritionist son Stuart after their long research into fat-burning mechanism of the body.
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Healthy Diet for Teenagers
Healthy diet for teenagers is eating foods from complex carbohydrates, healthy fats, proteins from different healthy and lean sources, eating foods that are high in fiber and low in sugar and salt.
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French Cooking Terms
You may want to check out these common French cooking terms, if you are into French cuisine like me and they may come in handy if you are trying to read a menu or a list of ingredients.
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Childhood Obesity Facts
It is very important for you to understand childhood obesity facts to be able to help your children in battling this disease. Yes, it is a disease with serious complications and consequences.
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Dangers of Childhood Obesity
We've heard quite a lot about dangers of childhood obesity . It is being described as an epidemic now with the number of children suffering from overweight and obesity.
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Childhood Obesity Causes
Most important childhood obesity causes are quite obvious... eating too much and exercising very little with the sedentary life style and the amount of junk foods available for kids out there.
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Calories in Fresh Fruit
There are calories in fresh fruit -an average of 45-125- like in any food you eat but fruits, along with vegetables, are great for your health as they are full of dietary fiber, minerals and vitamins.
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Organic Food Advantages
It is now widely accepted that organic food advantages far outweigh the cost and availability factors. Organic is more nutritious, friendlier to wildlife and environment, often tastes much better..
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Cooking with Whole Grains
Most of us know about the amazing health benefits of whole grains, but not so much about cooking with whole grains, and different ways of including them in our diets.
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Mediterranean Diet Foods
Mediterranean Diet Foods are not only healthy but usually extremely tasty. This diet is not just a single diet of a single cuisine but of different culinary traditions of different countries.
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How to Cook Tofu
It is important to learn how to cook tofu as it is one of those whole foods that are good for your health but with not much taste to itself.
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What is Tofu?
What is tofu? It is a bland but an easy to digest vegetarian food, made from soybeans, water and a curdling agent- coagulant.
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Low Glycemic Diet Plans
Low glycemic diet plans - meal ideas you will find on this page are aimed to help you with making the right low GI food choices on a day to day basis.
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Glycemic Load Chart
Glycemic load chart on this page should be used as a guide to make wise food choices to perform better all day long and feel better generally by keeping your blood glucose levels relatively constant.
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Low Glycemic Fruits
It is better for your health and well being to choose low glycemic fruits that are in both lower glycemic index and glycemic load categories.
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Low Glycemic Carbs
Your body needs carbohydrates as a source of energy and low glycemic carbs are the most effective means of producing ongoing and stable energy.
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Honey Bee Facts
The more I find out about honey bee facts, the more I respect this little animal and admire the amazing balance in nature..
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Brown Sugar Substitute
To get the best brown sugar substitute, simply use one cup of white sugar and two tablespoons of molasses as brown sugar is already produced by mixing white sugar with refined or natural molasses.
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Ginger Health Benefits
Ginger health benefits have been known for over 2000 years in Asia. Indians and Chinese have considered it as one of the greatest medicinal ingredients to help cure a variety of ailments.
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Effects of Tryptophan
Side effects of tryptophan do exist if not taken in moderation and it may also interact with certain prescription drugs.
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Benefits of Kelp
One of the most significant health benefits of kelp is its ability to remove environmental toxins, radioactive strontium and other heavy metals such as cadmium from your body.
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Lecithin Benefits
A great variety of lecithin benefits are supported by a great variety of scientific studies, resulting in a great deal of lecithin popularity in the modern world.
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What is Lecithin?
What is lecithin, really? Lecithin is actually a yellow to brown fatty substance in eggs, animal tissues that is made up of a mixture of phospholipids.
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Cooking Spinach
Whether cooking spinach for a few minutes or eating it raw in a salad, it is important to know that spinach is one of the healthiest foods you can have.
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Hypo Glycemic
Hypo glycemic condition occurs when your blood sugar falls under the normal levels. Hypo means low and the normal blood glucose is usually between 80 mg/dl and 120 mg/dl.
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Spinach Nutrition Facts
Amazing spinach nutrition and health benefits are down to twelve special phytonutrients, as well as a great variety of vitamins and minerals it contains.
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Low GI Diet Foods
Eating low GI diet foods is not so much different to eating low saturated fat, high fiber, low sugar healthy foods, such as fruits, vegetables and whole grains.
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What is MSG?
As a health conscious consumer you probably want to know the answer to the question 'what is MSG?' and with so much controversy over this substance..
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MSG Side Effects
Although Monosodium glutamate- MSG side effects are well-known for a long time, this substance is still widely used in many different processed foods as a flavor enhancer.
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Glycemic Levels
The glycemic levels of foods indicate how much your blood sugar increases after you eat foods that are rich in carbohydrates. Protein or fat do not have much of an influence on your blood sugar.
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Honey Benefits
Honey benefits go beyond its sweet taste. One tablespoon of raw honey every day will certainly make a great difference to your health.
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Alcohol Glycemic Index
'Alcohol glycemic index value is generally very low so it should be all right and even healthy to drink' is a myth.
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Best Cold Remedy
There is no cure for common cold and the best cold remedy that claims to make you feel better will not cure your cold but will be able to ease your symptoms.
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Low GI Bread
Low GI bread helps you keep full longer, avoid cravings and help stabilize your blood sugar levels by a slow release of energy.
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