The glycemic index, glycaemic index, or GI is defined as a measure of the effects of carbohydrates on blood sugar levels. Since Foods have a high GI caused carbohydrates that break down quickly during digestion and released glucose rapidly into the bloodstream. On the other hand, foods with a low GI have significant health benefits, because theirs carbohydrates break down more slowly, release glucose more gradually into the bloodstream. The concept was developed by Dr. David J. Jenkins and colleagues[1] in 1980–1981 at the University of Toronto in their research to find out which foods were best for people with diabetes.
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The Low Glycemic Index Diet
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Tips To Prepare Favorite Meal On Low GI Diet
A low GI diet consists of foods that are low on GI levels of the carbohydrate food that is taken by an individual. These GI levels are evaluated on the basis of a method that rank a food on the blood glucose level that is released in the body after eating. A low GI food offers a wide variety and has a lot of taste. It is more appetizing and more satisfying and later the individual doesn’t crave for more food. A lot of family problems happen over the food as different individuals have different choices. So if a family is taking a Low GI diet then here are some tips that can avoid arguments over the type of food that is taken.
Few Tips
1. Use a cooking spray that is a staple of low GI food cooking regime. Cooking spray is available in variety of flavors and they add no fat to the meal project at all. Using this spray instead of butter and oils will drastically reduce the amount of fats in preparing the favorite meals for low GI.
2. Fish is another staple of the low fat cooking. One can make great dishes in less time. Just grab some foil and put flounder in the center. Spray with butter flavored cooking spray and add favorite vegetables and bake them in the oven.
3. Low GI diet not only involves fish and chicken, red meats are also used in the favorite meals. Most of the leaner cuts do tend to be a littler tougher than fatty counterparts, but can be easily addressed with a good tenderizer.
4. Add some flavor and can spice with great condiments like lemon and honey as well as peepers and seasoning.
5. Use margarine instead of butter- it is very hard to tell the difference between margarine and butter that is low in calories.
Overview
Before preparing favorite meals on low GI diets one thing should be borne in the mind that does not overlook the health factor. It is best to prepare low crabs meals regarding good health reasons. One more important thing is that do not prepare the meal with high calorie. Make food that includes favorite vegetables and is healthy.
Effect of low GI diets on health
Low GI diets is one of the simplest and easiest way by which people will not only be healthy but also trim down their excessive fats. Low GI diet benefits are as following:
1) Enhance Energy Level : As long as people will take proper low GI diets they will enjoy the high- level of energy everyday.
2) Lower blood pressure: Low GI diets also plays an important role in reducing intake of carbohydrates, which immediately result to lower blood pressure.
3) Reduce Cholesterol: Low GI diets also help in reducing cholesterol levels. This is really a blessing for the people suffering from obesity.
4) Regularized sleeping schedule: People who is suffering from insomnia can get relief with proper low GI diets.
5) Enjoy Flawless skin : This types of diet also help in protecting the skin and increase the freshness of skin.
Conclusion
Glycemic index is a cardinal way to rank the carbohydrates according to their effect on individuals blood glucose level. Low GI diets is best for the people because it produces only marked fluctuations in human blood glucose and insulin levels, which is an effective method to avoid heart disease for long-term. Low GI diet is the best option for the people who are suffering with obesity and excessive fat. Glycemic index diets help in reducing the sporadic hunger and maintain the proper balance of energy level.
Allan Wilson owns and operates http://www.low-gi-dieting-tips.com where you can learn a lot more about low GI foods. Low Gi Diet
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Recently you were diagnosed with type 2 diabetes and you are overweight with fat around the middle of your body. You are probably unhappy with your appearance anyway and now you have high blood sugar levels to be concerned with also. What did you have for a snack just now? A bowl of white rice with sweet and sour pork. If you had just exercised maybe this type of meal would have replaced the blood sugars used, if not, you have just added to your high insulin and weight loss problems.
Perhaps you have not heard of the low-glycemic index (low-GI) carbohydrate diet that keeps you energized and manages your blood sugar levels. That bowl of white rice is packed with high-GI carbohydrates and there is fat and sugar in the sweet and sour pork topping. This innocent looking meal has something to hide ... it is not good for those carefully watching their blood sugar levels, or those struggling to shed extra pounds or kilograms.
There is more to a low-GI food plan than helping to form a great body shape. This food plan lowers the risk of heart disease and type 2 diabetes as it lowers your insulin levels.
By following this type of food plan you will find only small fluctuations in your insulin and blood sugar levels. This is the secret to long term health: it reduces your risk of heart disease, your type 2 diabetes, lowers your blood pressure and is also the key to sustainable weight loss.
There are two varieties of carbohydrates and the glycemic index of a food reflects how fast it hits your bloodstream:
- complex, and
- simple
Glucose is our body's preferred energy source and is present in many foods ... there are just different types of sugars broken down and absorbed at different rates.
Complex carbohydrates are sugars bonded together. It also contains fiber which helps to slow down it's digestion and absorption providing you with a steady supply of energy.
Simple carbohydrates are absorbed almost immediately thus increasing the chance of being converted to fat due to the excess amount released into your bloodstream. Carbohydrates that breakdown quickly include white bread, rice crackers, white potatoes and wheat based breakfast foods ... they have a high-GI value. The response is really fast.
Low glycemic index carbohydrate food plans have numerous benefits aside from helping your weight loss and keeping your energy levels balanced. Switching to a low-GI diet will help:
- increase your body's insulin-sensitivity
- reduce your risk of heart disease
- enhance your type 2 diabetes control
- reduce your cholesterol levels
- reduce hunger pangs by keeping you feeling full for longer
For a low GI carbohydrate diet, you eat more:
- oats, bran, and barley for breakfast cereals,
- whole grain bread,
- sweet potato
- multi-grain bread
- pasta
- most fruit
- legumes and many above ground dark green leafy vegetables
Aim to make changes gradually but don't fall into the trap and eat excessive amounts of low-GI foods. Over consumption will lead to weight gain not weight loss, and will not help you conquer your type 2 diabetes and your blood sugar levels.
Become aware of your eating habits by keeping a food diary, this will help you identify your problem areas and then you will know what to do about them. If you would like to learn a few weight loss ideas, click here now to download my free E-Book: Trim Down Tips
Beverleigh Piepers is a registered nurse who would like to help you understand how to live easily and happily with your Type 2 Diabetes.
http://drugfreetype2diabetes.com
Article Source: http://EzineArticles.com/?expert=Beverleigh_H_Piepers
Recommended ReadingThe Low Glycemic Index Diet
The Easy Healthy Way To Achieve
Permanent Weight Loss & Disease Prevention
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