![]() The Slow- Carb Diet: A Guide to the Low- Glycemic Index Diet. Cut Calories with Low- GI Foods. In fact, Asian Indians. Welcome to LowGlycemicLoad.com. Learn What Different Foods Do to Your Blood Sugar. Two recent discoveries have turned the world of nutrition upside down: a) the. The Healthy Low Glycemic Foods Diet: How to Eat According to the Glycemic Index. Carbs and Nutrients in Quinoa Nutritional information, glycemic index, calories, protein. Small Study Shows Restricting Carbohydrates Reduces Need for Medications. Low-sugar fruits are best for those limiting carbs or sugars in your diet. This list of the best and the worst fruit for low-carb diets will help. You've eaten your weight in grapefruit, counted your share of fat grams, and sworn off bread, pasta, and every other carbohydrate, all in an effort to squeeze into your skinny jeans. Now you can finally breathe easier: The next big thing in weight loss isn't low- fat, low- flavor, or low- carb. It's the low- glycemic index diet, and if you haven't already heard of it, you will. Research is beginning to confirm what popular diet plans like The South Beach Diet (St. ![]() Martin's Griffin, 2. Eating a diet composed mostly of foods with a low glycemic index may help you cut calories without cravings by balancing blood- sugar levels. Lean proteins and healthy fats round out the rest. But that's not the whole story. Glycemic- index diet plans are some of the most complicated ever to hit the bookstore shelves. Some allow carrots, some don't. Some say bananas are okay, others say they're not. What most experts do agree on, however, is that following one may not do any harm and can even confer health benefits beyond basic weight loss. Before you try one, here's what you need to know. The Glycemic Index Equation. The glycemic index (GI) is a system of ranking carbohydrates based on how much they raise blood- glucose levels. It was originally developed for diabetics, but its usefulness has grown with our understanding of the impact blood- sugar levels have on hunger. According to Christine Pelkman, Ph. D, an assistant professor of nutrition at SUNY Buffalo, the theory goes: You eat a carbohydrate. The rise in blood sugar triggers a boost in insulin production. Insulin reduces your blood sugar, which leaves you feeling irritable and lethargic. You're left at Krispy Kreme's door, begging for a doughnut. Daily exercise helps, and so do regularly spaced snacks and meals, but your food choices are key. That's where low- GI foods come in. Foods with a GI lower than 5. GI of more than 7. Low- GI foods have a more moderate effect on blood- sugar levels, primarily because they slow digestion — that's why some low- GI plans call themselves . Research also shows that eating a low- GI diet may help prevent insulin resistance, which is a likely culprit in the development of diabetes. For one thing, it's difficult to know what to eat unless you carry an extensive list like ours around with you. Just try picking out a breakfast cereal: All- Bran has a low GI (3. Bran Flakes has a high one (7. And, oddly, sugar has a lower GI (6. You have to take into account that the cake also has more fat, sugar, and calories and less fiber. And when you start combining foods, their effect on your blood- sugar levels changes. But before you give in to your doughnut desires, relax. Here's how to reap the benefits of a low- GI diet. Replace as many as possible high- GI foods in your diet with healthy lower- GI alternatives. Add or substitute at least one healthy low- GI food at each meal. Include protein and fat whenever you eat a high- GI food. Choose low- GI whole grains over refined as often as possible. Reduce the blood- sugar impact of any food by pairing it with one that has a lower glycemic index. For example, smother waffles (high- GI) with blueberries (low- GI). Control portions. Big meals — no matter what they contain — always stimulate a higher blood- glucose response than smaller ones, says Dr. Katz. Slow- Meal Makeovers. Instead of: Instant oatmeal. Try: Old- fashioned oatmeal. Why: The chewiness of old- fashioned oatmeal is largely due to the high percentage of hard, compact starch granules, as well as fiber. These granules are more complicated to break down, and they slow the digestive process. In contrast, much of the starch in instant oatmeal has been presoftened during processing, so it's digested more quickly. Instead of: Turkey sandwich on whole wheat; baked chips. Try: Turkey on 1. Why: Stone- ground whole wheat is coarser, which makes it slightly more difficult to digest (that's a good thing). The avocado provides fat and the tomato soup is acidic. Fat and acid both slow digestion by delaying the rate at which food leaves your stomach. Instead of: Pretzels. Try: Apple slices with peanut butter. Why: The apples provide fiber and the peanut butter adds fat, both of which slow digestion. Instead of: Veggie stir- fry with instant white rice. Try: Chicken or tofu stir- fry with vegetables over basmati rice. Why: Like instant oatmeal, instant white rice gets digested very quickly because processing has softened much of the starch granules. Basmati rice is a better choice because the starch granules are more compact. The protein from the chicken or tofu helps slow digestion. Instead of: Rice pudding. Try: Low- fat frozen yogurt with strawberries. Why: Strawberries add fiber and acid, which slow digestion. Low Glycemic Index Foods. Foods with a GI Score Lower Than 5.
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