The Low Glycemic Index Diet
If you're looking for a healthy way to lose weight the low glycemic index diet might be just what the doctor ordered. The low glycemic index diet has gain a lot of popularity lately because it not only helps you to lose weight but also improves your health and possibly your eating habits. Find out how the low glycemic index diet can improve your life!
The GI diet basicsThe low glycemic index diet also known as the GI diet was first developed as a tool to help diabetics control their blood sugar effectively. The low glycemic index diet proved to be also an effective way to lose weight healthily and people everywhere started following these dietary principles.
But what exactly is the glycemic index? The glycemic index measures how much a 50 gram portion of carbohydrates raises someone's blood sugar.
The theory is that the lower the glycemic index the better that food is for controlling weight loss and appetite. Each food is assigned a glycemic index ranging from 1 to 100 and then foods are ranked according to these numbers. Foods that have a GI from 1 to 55 are considered low glycemic foods, foods ranked from 56 to 69 are moderate and foods ranked 70 to 100 are high glycemic foods.
Typically, high glycemic index foods include: white bread, candy bars, instant rice, cornflakes, doughnuts, pretzels, cakes, hamburgers, French fries and other types of highly processed foods. These foods should be avoided as much as possible.
Medium glycemic index foods include: brown rice, popcorn, mango,sweet corn, multi grain bread, muesli. Consume these foods in moderation.
Finally, low glycemic index foods include a wide variety of fruits and vegetables like: blueberries, apples, grapefruit, cherries, plums, peaches, oranges, broccoli, tomatoes, celery, cucumber, spinach, cauliflower, carrots and peppers, black beans, dairy products, banana bread, soybeans, honey, fish, skinless chicken and turkey meat. These are the foods that can be eaten in abundance.
Benefits of GI dietThis diet is a life-long diet that emphasizes the quality of the foods we ingest not their quantity. It does not restrict the quantity of carbohydrates consumed but instead helps you choose the best types of carbohydrates, the complex carbohydrates.
It is not restrictive diet as you are not required to only eat low and medium glycemic index foods. You can also enjoy high glycemic index foods as occasional treats.
It is valuable tool that helps us regulate blood sugar by avoiding simple sugars and simple carbohydrates, improves insulin efficiency and sensitivity, promotes better eating habits, can help lower cholesterol.
Moreover, a recent study has shown that this type of diet can also improve fertility. Controlling blood sugar may have an influence on the hormones related to menstruation, improving the chances of conception.
Creating a low glycemic index eating planWhen creating an eating plan it is important to balance various food groups and make sure you get the recommended servings from each food group. Also it is important to include healthy low-calorie snacks into your diet to be able to keep your blood sugar at reasonable levels and to watch portion size. You should make sure you are adequately hydrated and should be careful when choosing the beverages to satisfy your thirst. Sticking to plain water is probably the best choice.
Another essential aspect you should consider is getting enough exercise. Nothing can help you manage your blood sugar better than an adequate diet and a proper exercise plan. Aim for 30 to 45 minutes of moderate exercise at least 5 days a week for best results.
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