Glycemic Index of various foods was originally used to manage diabetes. The basic idea behind knowing the GI of each food item is to reduce the problems caused due to insulin, by identifying the foods that have greatest impact on the blood sugar.
GI system ranks the foods on the scale of 0-100, lower the better. The foods that have low GI index (less than 55) produce gradual rise in body’s blood sugar, and they are easy on the body. Foods between 55-70 are intermediate GI foods, and more than 70 are high GI food items that create a sudden surge in the blood sugar and insulin level leading to long-term health hazards.
Low GI diet revolution is the only diet-plan that has a scientific base, and has helped people lose more than 10% of their weight, and develop a meal plan that can be followed in the long term. This diet also protects people from various diseases and illnesses.
Low GI Diet Menu
Low GI diet menu should include food items such as legumes, most fruits and vegetables, and dairy products. White flour products, high sugar foods, high starch vegetables and high sugar foods have high GI. Pastas, white rice, apricots, raisins, mangoes and baked beans are medium GI foods.
Some of the food items that can be included in low GI diet menu are scrambled eggs, porridge, bacon, muesli, yogurt, apple, pear, plums, grapefruit, kiwi, carrots, cucumber, sweetcorn, tuna, wholegrain bread, tomato based pasta salad, soups, fruit salad, orange, bananas, strawberries, spaghetti Bolognese, fettuccini primavera, grilled or streamed vegetables, roasted turkey without skin, cherries, and reduced fat mousse. These food items can be mixed and matched throughout the week, so that a good balance of nutritious, low GI foods can be attained.
As a part of Low GI diet menu, here is an easy to follow sample. You can choose traditional oatmeal, seeds, nuts and honey for breakfast, bean and tuna salad for lunch, and vegetables and baked chicken breast for dinner. Or, choose scrambled eggs and tomato on Rye for breakfast, broiled pork chop, spinach and tomato for lunch, and ham and avocado salad for dinner.
Low GI diet menu is not just about losing weight, it is about a stronger, slimmer and healthier you, for the rest of your life. It is a complete diet plan that helps body get right balance of essential nutrients. Low GI diet menu helps deal with weight gain, mood swings, lack of concentration, diabetes and heart disease. With obesity growing as the biggest epidemic of recent times, it is essential to have a diet plan that helps us deal with obesity effectively, without any side-effects.
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