Tips to Starting a Low Glycemic Diet
What is the glycemic index? The glycemic index list, provides a measure of how quickly glucose levels surge after eating a specific type of food. The effects that different foods have on sugar levels differ considerably.
The GI estimates how much each gram of available carbohydrate (total carbohydrate excluding fiber) in a food raises someone’s blood glucose level following consuming the food, compared to consumption of pure glucose. Pure glucose has a glycemic index of 100.
A practical downfall with the GI is that it does not necessarily consider the amount of carbs actually consumed. A related measure, the glycemic load, factors this in by multiplying the glycemic index of the food in question by the carbohydrate content of the particular serving.
Recent research has shown eating six small meals a day is the way to go. Try eating three main meals and three snacks in a day. Studies have revealed that ‘Grazing’ is good to keep your metabolism consistently high during the day.
Eating one big meal makes it difficult to digest and slows down your metabolism. It doesn’t allow complete absorption of nutrients from the meal and acidity and bloating are common complaints of people who consume only one or two but big meals in a day.
The first phase of most low glycemic diets usually lasts a couple of weeks, during which time you eliminate your cravings for bad carbs while stabilizing your blood sugar levels with good carbs.
This is a big step towards a diet makeover and losing weight, and is particularly helpful for those of you who are diabetics or having issues with unhealthy blood sugar levels.
You need to start off by eating plenty of fiber rich foods that are dense and filling. Fiber consumption can be increased by eating fruits, salads, bran roti, whole grains and pulses, oatmeal, dalia, brown rice. High fiber snacks are popcorn (not buttered), bran wheat flakes, puffed rice, roasted channa, sprouts.
Fiber is important to maintain a healthy cycle of bowel movements and also cleanse out toxins and bad cholesterol from the body. In case you enjoy white rice ensure you are taking same amount of raw vegetables along with it, to increase fiber consumption.
Low Glycemic Index Diet Plan
Breakfast: Wholesome cereals or plain muesli with low-fat yogurt and topped with fresh fruits and nuts. Glass of orange juice.
Start your day right with a bowl of Oatmeal. Pair the oatmeal with fruit, sliced almonds, cinnamon, sweetener, and milk or a milk substitute. On days when you have more time to prepare your breakfast, you may consider microwaved turkey bacon and two scrambled eggs.
It’s important to start your day with a healthy breakfast. Breakfast is essential to fuel the body and brain to start the day’s activities. A little protein like boiled egg, cheese, paneer, milk is good to have in breakfast along with high fiber cereals. Protein keeps you full longer and also keeps you alert.
Mid-morning snack: a glass of low-fat milk in a fruit smoothie.
Lunch: grilled tuna and stir-fried vegetables or chicken satay with peanut sauce. Fresh vegetables like cauliflower and broccoli. You may use other veggies, as well. If your lunch break is short try cans of salmon or tuna paired with canned black soy beans as a green salad for a quick lunch. Use some onion, basil, parsley, balsamic vinegar, olive oil, and salt and pepper to taste. Add a little chopped red pepper for a bit of extra kick.
Mid-afternoon snack: Fruits and Vegetables – Try to consume at least 5 fruits a day. Eat them in between meals as a high fiber snack. Fruits are rich in antioxidants to strengthen your body’s immunity. Also are good sources of fiber and vitamins and minerals.
Nutritionists today recommend having at least 9-10 servings of different seasonal fruits and veggies in day, to protect the body against daily stress radicals and chronic diseases.
Also the experts recommend that there should be at least two different vegetables in any form in each meal. Include in your daily diet plan a variety of natural antioxidants all seasonal vegetables and fruits, fresh fruit juices as well as vegetable juices, and nuts like almonds and walnuts.
Antioxidants are Mother Nature’s fighting mechanism against stress radicals produced in the body. Antioxidants help to strengthen our systems from the inside-out.
Consume green leafy plant products (Cruciferous Vegetables) like green spinach, Broccoli and cauliflower, carrots, beetroots, pomegranates, jamuns, mangoes, etc are rich in antioxidants and low on the glycemic index list of foods.
Dinner: For dinner, you have many options. You may want to try fresh chicken breast, diced canned tomatoes, garlic salt, olive oil, onions, balsamic vinegar, basil, oregano, rosemary, and thyme as seasoning. Pair this with freshly steamed, broiled, raw, or sautéed veggies.
Or, how about fish, you may be interested in making some baked Tilapia paired with cauliflower and seasoned with garlic salt, butter, and old bay seasoning.
Following a low glycemid diet plan will be beneficial in the long run. Your glucose levels won’t be bouncing around and allow you to settle down with a long term healthy diet.
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