Low Gi Eating Plan
The Glycemic Index or GI is a ranking of carbohydrates according to their effect on our blood glucose (sugar) levels. In simple terms, the GI is a measure of the carbohydrates quality, in individual foods. It was assumed that simple sugars were quickly absorbed into blood, while starches were slowly absorbed .The Glycemic Index was developed in 1980s, as new method of classifying carbohydrates foods. This has proved that all sugars are not absorbed quickly into the blood and all starches are not absorbed slowly.
THE DIET PLAN
The simplest ways to use the GI every day for every meal is to simply substitute lower GI food for higher GI foods. So, one should follow this healthy eating plan for the optimum results.
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Breakfast: In the morning having breakfast based on fresh or tinned peaches or pears. Porridge oats, Low fat milk, e.g. Dairy Farmers, Skim and Lite white, also toast bread, Nutella- Scrape of polyunsaturated margarine. Also, getting into habit of cooking food in the microwave. Lunch: For lunches include some variety with different breads such as pitta bread and bread made with a substantial amount of mixed grains and pumpernickel. Grilled chicken, salads, rice and lentil soups are also good options Dinner: For evening Vegetable soup with lentils, roasted chicken, no skin, Sweet potato or Basmati rice or Pasta, Carrots, Broccoli, Fruits salad or low-fat yogurt. Snacks: Fruits loaf, Fruits and muesli bread, Low fat yogurt, low fat ice cream, fat reduced cheese and crisp breads. The rules: 1.Choose low GI-carb. Try to include them at every meal to stay hunger. 2. Reduce fat. Cut out saturated fats in foods like chocolates and chips. 3. Snack smart. Say no to high GI biscuits, lollies and soft drinks. 4. Think balanced and moderation. The Low diet-eating plan helps to remain fit, improves health and well-being. Eating low GI is a key nutrition message that goes hand in hand with other healthy eating guidelines. In fact, GI is bit like the story of hare and tortoise. High GI foods acts fast initially like hare, but run out of puff early. Low GI foods are slow and steady like tortoise, making them winners in the end as they help to fill up for longer than high GI foods. |
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