Lisa Cimperman, a clinical dietitian at the University Hospitals Case Medical Centre in Cleveland, OH, and a spokesperson for the Academy of Nutrition and Dietetics, added: "Gluten is neither essential not detrimental to one's health or quality of diet."
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as a NCGS, I just banish it!
What the heck is Low Glycemic Index?
If you are gluten-free... it is very important to know about Low Glycemic Index
Low Glycemic Index
The glycemic index identifies foods that increase blood sugar rapidly and allows you to favor foods that have much less effect on blood sugar.
High-glycemic-index foods include sugar itself, white potatoes, most wheat flour products, and most cold cereals.
Glycemic Index and Gluten Free Living
The glycemic index or GI was developed to measure carbohydrates and how quickly they are released into the body after eating food. Foods classed as low GI release their energy slowly and have values of 55 or less. Medium GI foods have values between 56 and 69, and high GI foods have GI values of 70 or above. A value of 100 means the food has releases energy as fast as pure glucose.
Benefits of Low-GI Foods
According to the GI Symbol Program, including low-GI foods in your diet can help you to feel fuller for longer after meals meaning you are less likely to snack or overeat.
Low-GI foods can help reduce your risk of developing type-2 diabetes, heart disease and certain eye diseases. You may also find your skin improves, along with your ability to perform physically and mentally. A study in the March 2013 issue of "Longevity and Healthspan" reports that a diet of low-glycemic foodsnot only keeps blood sugar levels elevated but it may also extend your lifespan by 12 percent, noting the results of their study performed on mice.
Wheat free and gluten free alternative flours
IG 35 - 45
- buckwheat: IG 40
- quinoa: IG 40
- amaranth: IG 40.
- pchickpeas: IG 35
- coco: IG 35
- lupin: IG 15
- lentils: IG 30
- soybean: IG 20
- almond and hazelnut: IG 20
- Fonio: IG 55
- chesnut: IG 65
- corn: IG 70
- Millet: IG 70
- brown rice: (T110) IG 75
- white rice: IG 95
What about starch?
- Tapioca: IG 85
- cornstarch: IG 90
- potatostarch: IG 95
Glycemic index and glycemic load for 100+ foods
Revised International Table of Glycemic Index (GI) and Glycemic Load (GL) Values—2008
By David Mendosa
Source : livestrong.com health.harvard.edu