The glycemic index is being used to measure the effects of carbohydrates on a person’s blood glucose levels. When we consume carbohydrates from foods, this breaks down slowly during digestion and the glucose is being released into the bloodstream. An individual is said to have a high or low GI if the glucose is released slowly or rapidly.
A low glycemic index diet plan is said to be healthier since the slower the rate of the digestion is, the slower the absorption of the carbohydrates from foods will be. Also, a low glycemic index diet plan can help balance the glucose level as well as the blood lipids in the body. The level of glucose a food makes in the body is used to be able to categorize it.
Here are some tips on how you can start your own low glycemic diet plan:
1. Opt for wild, parboiled or brown rice, but do not completely eliminate white rice. You can still eat it occasionally.
2. Eat lots of fruits within the day.
3. Instead of white flour, go for breads made of whole grains such as barley, barn, wheat and oats.
4. When eating meals, make sure to spread the quantity of carbohydrates throughout the day.
5. As much as possible, try to eat at least 3 low GI meals with a combination of high or medium GI foods.
6. Include a variety of vegetables into your salad and avoid adding salad dressing on them.
7. Replace white potatoes with sweet potatoes instead. Avoid frying it but you may choose to grill, bake or boil it.
8. Opt for unprocessed cereals such as muesli, cereals made out of psyllium, corn flakes or oats instead of cereals that are sugar coated.
Low Glycemic Index Diet Plan
Breakfast: plain muesli with low-fat yogurt and topped with fresh fruits and nuts. Glass of orange juice.
Mid-morning snack: low-fat milk in a fruit smoothie.
Lunch: grilled tuna and stir-fried vegetables or chicken satay with peanut sauce.
Mid-afternoon: fruit salad.
Dinner: roasted lean meat with pasta or baked potato and green salad.
A low glycemic index diet plan has lots of benefits, since it incorporates in the plan almost all types of foods from various GI ranges. A low glycemic index diet plan has also proven to be beneficial especially for those suffering from diabetes. Aside from that, it can help you control or lose weight, increase your body’s sensitivity to insulin and reduce your blood cholesterol level. The slow and continuous release of glucose into your blood stream can also help you keep your energy high.
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