Your diet should be a combination of fruits, vegetables, protein and low glycemic index carbs such as whole grains. Most people choose to eat fats and sweets as well. While a minimum amount is not considered hazardous, fats and sweets should only be consumed on occasion. Everyone needs at least 3 servings of whole grains per day however the majority usually consumes only 1 or 2 servings. It is best to eat a wide variety of whole grains to ensure that you are getting all of the health benefits.

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The GI value is also important. Foods with a high GI can easily cause heart disease, diabetes, complications with blood sugar, and weight gain. People who are interested in consuming a healthy diet and getting the full benefit of whole grains should eat foods with a low GI. The reason why this is so important is because the lower the GI, the higher the nutritional value and fiber content.

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Given below is a small list of some whole grains with a low glycemic index:

1. Barley GI - 43

2. Oat bran GI - 55

3. Oats GI - 58

4. Bulgar Cracked Wheat GI - 48

5. Couscous GI - 65

6. Millet GI - 71

Another reason to consume whole grains with a low GI is because they help to keep you feeling fuller for a longer period of time. The majority of whole grain foods contain a reasonable amount of fiber. Fiber is what helps the body to absorb nutrients. When you get hungry, it doesn't necessarily mean that your body is hungry for just anything, but nutrients in particular. For example, although your mind may be craving a Big Mac complete with lettuce and tomato, your body needs fiber to hold onto the nutrients it consumes. It is best to eat a source of fiber with every meal.

When you consume a diet high in whole grains, you'll notice that you have less health problems, particularly with your digestive system. People who suffer from hemorrhoids, constipation, bloating, gas, diarrhea, usually only have their diet to blame. If you have these problems, you're probably not eating enough whole grains. When the digestive system becomes backed up, everything else in the body is affected. You may notice that you feel tired, sluggish, and drained. Your colon will also become weighed down if a healthy diet is not a part of your daily routine.

Studies have proven that a lot of what people suffer from can be linked back to the way they eat. If you eat a lot of ice cream, fast food, candy, potato chips, etc, you're probably going to end up overweight, diabetic, and suffer from heart problems. Fortunately, most diseases (even cancer) can be completely avoided if the right foods are consumed.

Some of the other benefits of consuming whole grains are lowered blood pressure, lowered risk of gum disease and tooth loss, lowered asthma risk, healthier carotid arteries, a lower chance for developing inflammatory disease, healthier weight, lowered risk for developing type 2 diabetes and heart disease, and a decreased stroke risk.

Low Glycemic Index Carbs

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