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Easy Low GI Diet, Your Eating Plan

Studies show that Low GI Diet may be beneficial for:

o Diabetes : Foods that have lower Glycemic cause only small fluctuations in blood sugar levels or insulin levels helping diabetics have a more stable blood sugar.

o High blood cholesterol: Low GI foods help you burn more of your body fat and less of your body muscle.

o Obesity : Studies show that eating low GI foods can increase satiety, feeling of fullness, and decrease feelings of hunger resulting in subsequently reduced energy intake and a stable body weight.


Applying the GI to your eating plan

Easy Low GI Diet is nothing but exchanging Red Zone Foods for Green Zone Foods in the same group, Choosing right foods to eat. For example, choose Porridge or Muesli  instead of Corn Flakes. For achieving a successful Low GI Diet, simply follow these tips:

 o Eat  at least three low GI foods throughout the day, ideally one at each meal. All carbohydrates that you eat do not need to be low GI.
 o Do not avoid all high GI foods, but try and eat them with  low or intermediate GI foods whenever possible. This will decrease the average GI of the meal.
 o Eat breads that contain a high proportion of whole or cracked grains, stone-ground whole wheat flour, oats, bran and/or seeds.
 o Eat unrefined cereals, like large-flake rolled oats, wheat bran, oat bran, muesli and cereals made with psyllium.
 o Eat brown, wild, basmati or converted (parboiled) rice.
 o Eat sweet potatoes instead of regular white potatoes.
 o Snack on fruits, vegetables, yogurt or nuts
 o Eat fruit- and dairy-based desserts, such as low-fat ice cream.
 o Eat pasta, legumes, vegetables and low-fat dairy products more often.
 o Eat a variety  of salad vegetables.
 o Spread the amount of carbohydrate you eat evenly throughout the day.
 o Try tofu, barley, bulgur or lentils.
 o Try to include at least one low-GI food at each meal.

Also try to:

o Eat breakfast cereals based on oats, barley and bran
o Eat breads with wholegrains, stone-ground flour, sour dough
o Eat less potato
o Eat from all types of  fruit and vegetables
o Eat Basmati, Doongara or Japanese koshihikari rice instead of Jasmine rice
o Eat and enjoy pasta, noodles and quinoa
o Eat plenty of salad vegetables with a vinaigrette dressing

Remember that the Low GI Diet is just one part healthy eating. Don't forget to:

o Eat at regular times
o Eat from a variety of food groups
o Limit sugar and sweets
o Eat less fat
o Include foods high in fiber
o Limit salt, alcohol and caffeine

o Drink plenty of water
o Choose heart healthy fats such as canola and olive oil

See also:
Glycemic Load - Easy Low GI Diet - Easy GI Diet - Low GI Food List - GI Food Table - High GI Foods List - Glycemic Index Value of Foods -
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