Posts tagged glycemic index
Healthy smoothie recipes with a low glycemic index help keep blood sugar levels stable. The goal of healthy smoothies is to provide a delicious method for nutrient absorption, however, not at the expense of blood sugar concentrations.
Choose Healthy Smoothie Recipes With A Low Glycemic Index
The glycemic index measures the rate which food breaks down into sugar in the bloodstream. Glucose provides energy to the body's cells via the bloodstream. Certain foods are quick at increasing the level of blood glucose. These foods are considered to have a high glycemic index and can sabotage the process of energy absorption. The result causes long-term health upsets and weight management problems such as belly fat.
Why is belly fat detrimental to health?
Even if you are not considered overweight numerically, excess belly fat or visceral fat can be dangerous. This extra weight around your core can cause many health crises such as high blood pressure and diabetes. Concerning hypertension, abdominal fat may tamper with hormones that regulate the constriction of blood vessels. Diabetes can be the result of an increase of triglycerides from fatty acids in the liver and a decrease of insulin's control of blood sugar. Through achieved homeostasis with the help of healthy smoothies, hormones are kept in check.
Lower glycemic index smoothie recipes will not generate these harmful effects. Glucose will be released at a slower rate. The pancreas and the liver are 2 such organs that would appreciate not being overburdened.
For an added measure of carbohydrates per food serving, know the glycemic load. This reflects the level of blood sugar as opposed to the the speed of the spike. Foods with a lower glycemic load won't promote raised blood sugar levels.
Glycemic load = (Glycemic Index of food divided by 100) X Net Carbohydrates
Below is a quick reference:
Glycemic Index – Range from 0 to 100
- 70 -100 – High glycemic index
- 55 – 69 – Medium
- 0 – 50 – Low and Optimal Range
Glycemic Load Scale
- 20 and above – High Glycemic Load
- 11 – 19 – Moderate
- 0 – 10 – Low
Healthy Smoothie Recipes With Low Glycemic Index Example
- 1/2 Cup Raspberries
- 8 Strawberries
- 1 Celery Stalk
- 1/4 Cup Filtered Water
This settling smoothie contains significant amounts of Vitamin C, Vitamin K, manganese, copper and fiber. Aside from the nutrients, this smoothie recipe is low on both fronts of the glycemic index and the glycemic load. Celery has next to nothing in value. Raspberries are low in carbohydrates with a corresponding low glycemic index and load. Strawberries have a glycemic index of 40 and a glycemic load of 3.5.
Begin the day with healthy smoothie recipes. A diet that generates an excellent measure of blood glucose levels will promote overall health especially in the brain. For a low glycemic index value, create smoothies with fruits such as raspberries, strawberries, pears, peaches, plums and apples. Try adding celery, spinach and even broccoli for a vegetable requirement.
- Healthy Smoothie Recipes For Weight Loss
- Low Carb Smoothies Energize
- Healthy Smoothies Burn Belly Fat
Healthy Smoothie Recipes With Low Glycemic Index