GI - Glycemic index pyramid
(you can eat more of lower numbers than of high)
7. White bread, rice, potatoes, sweets (cookies and cakes) - eat RARELY
6. Dairy products (1-2 portions daily preferably low fat products)
5. Pure proteins like meat, fish, poultry, eggs (up to 2 portions daily - red meat not more than 1-2 times a day)
4. Nuts, seeds and shell fruits (eat 1-3 times a day), and oils pressed from these (1-2 times a day)
3. Fruit (2-3 times a day)
2. Gross bread, grain, pasta and other low glycemic, amyloid food (3-6 portions daily)
1. Vegetables (at least 5 portions a day)
Disease prevention
Several lines of recent scientific evidence have shown that individuals who followed a low GI diet over many years were at a significantly lower risk for developing both type 2 diabetes and coronary heart disease. High blood glucose levels or repeated glycemic "spikes" following a meal may promote these diseases by increasing oxidative damage to the vasculature and also by the direct increase in insulin levels [4]. In the past, postmeal hyperglycemia has been a risk factor mainly associated with diabetes, however more recent evidence shows that postprandial hyperglycemia presents an increased risk for atherosclerosis in the non-diabetic population
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