Low GI Index Foods List
Here is a list of foods that are labeled as “low glycemic”. Such food is ideal for a more constant flow of energy (slower absorption, lower insulin response):
- Green Beans
- Fructose (the main sugar in fruits)
- Pasta (boiled for 5 minutes)
- Dairy products (low-fat milk, yogurt, ice cream)
- Fruit (SELF-plums, peaches, apples, oranges, pears, grapes, grapefruit) (containing fructose)
- Sweet potatoes
- Most vegetables (Exceptions-carrots, corn, red vegetables)
Foods with a low glycemic index may benefit your health and your sporting performance. The fact that such food has a slower absorption, thus we ensure the long flow of energy. Such foods reduces the feeling of hunger, which leads to a controlled appetite.
By choosing carbohydrates with low glycemic index we reduce whimsical mood, and increase glycogen stores (clean up more carbs in our muscles), thereby reducing the possibility of storing the rest of glucose into fat cells. Now you can see that by controlling insulin can affect the mechanisms of storage of excess energy as fat.
So, if you’re on a diet, foods with a low GI is the right choice.
If you plan to eat before a workout, then choose carbohydrates with a low GI. Foods with such an index would reduce premature reduction in blood glucose before training which can lead to fatigue.
I do not know about you, but I have to be ready for every training 100% and you can not afford to decreased blood sugar in the middle of training that will lead to premature fatigue.