Easy Low GI Diet - Glycemic Index Guide

Low GI Diet Plan

2006-07-15T09:39:00.000-07:00

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:

Low GI Diet Benefits

2006-07-15T09:38:00.000-07:00

Choosing Low GI Foods, Green Zone Foods, can help you in:

o Controlling and stabling your blood glucose levels
o Controlling your cholesterol levels
o Controlling your appetite
o Controlling your weight
o Lowering your risk of getting coronary heart disease
o Managing the symptoms of polycystic ovary syndrome,PCOS
o prolonging your physical endurance
o Improving your body's sensitivity to insulin
o Lowering your risk of getting type 2 diabetes

See also:

GI Food Zones

2006-07-15T09:34:00.000-07:00

About G.I. Food Zones

Based on their GI values, foods are categorized into three zones:

o Green Zone Foods, Low GI foods, are foods with a GI less than 55. They cause a slower and lower rise in blood glucose levels. Mostly fruits and vegetables, these foods are low in fat and calories. Try to eat these foods more often.

Examples are Porridge, Apple and Lentil.

o Yellow Zone Foods, Medium GI foods, are foods with a GI between 55 and 70. They cause blood glucose levels to go up at a moderate rate. These foods are higher in fat or calories than green-light foods. Take these foods occasionally.

Examples are Pineapple, New Potato and Basmati rice.

o Red Zone Foods, High GI foods, are foods with a GI greater than 70. They cause a rapid rise in blood glucose levels. These foods are high in sugar or fat. Try to avoid these foods.

Examples include sweets, watermelon and junk food.

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Steps to Weight Loss

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Steps to permanent, stable weight loss

There are two steps in Easy Low GI Diet weight-loss plan:

o Step I : During this step, weight reduction, avoid Yellow and Red zone Foods instead focus on eating Green zone Foods that are low G.I. and also low in sugar and fat.

o Step II : Once you've achieved your desired weight, you enter step II, maintenance, and you can start to enjoy Yellow zone foods now and then.

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

See also: