11/26/2017 0 Comments Eating A Low Gi DietThe glycemic index, or GI, rates foods on a scale of 1 to 100 based on how they affect your blood sugar. Low-glycemic index foods have a glycemic index value less. The glycemic index or glycaemic index (GI) (/ A low-glycemic diet is one that selects foods on the basis of minimal alteration of circulating glucose levels. Glycemic index (GI) and glycemic load (GL) are. The glycemic index ranks foods on how they affect our blood glucose levels. This index measures how much your blood glucose increases in the two or three hours after. Glycemic Index. The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Carbohydrates with a low GI value (5. Not all Carbohydrate foods are equal : The Glycemic Index (GI) is a relative ranking of carbohydrate in foods according to how they affect blood glucose levels. Low GI, the latest trend in healthy eating. Leading Nutritionist Dr Shilpa Joshi tells us more about Low Glycemic Index. With India becoming a busier nation as an increasing number joining the working population of the nation, people across metros have adopted the culture of quick snacking & calorie- rich ready- to- eat foods. These in return, increase the incidence of obesity, & also other serious diseases like diabetes, cardio- vascular disorders, etc. Now, with people making an effort to be health- conscious, the latest trend in healthy eating is Low Glycemic Index. With a number of international celebrities like Kylie Minogue, Bill & Hilary Clinton & Sharon Stone jumping on the low GI bandwagon, this is the break- through concept in healthy eating that allows people to take simple steps towards a better lifestyle! According to this, the index ranks foods on an ascending scale of 1 - 1. Based on this, all carbohydrate sources are classified into three general categories. High glycemic index foods (GI 7. Intermediate glycemic index foods (GI 5. Low glycemic index foods (GI 5. Foods with a high GI value are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. As they cause our blood sugar levels to dip below normal, these lead to more frequent hunger pangs. This could lead to excessive calorie intake and weight gain, possibly causing obesity. As these foods control your blood sugar levels, they regulate your hunger pangs and eating habits. Consumption of low GI foods also helps to prevent unnecessary snacking and excess calorie consumption. This in turn, can help you avoid serious conditions like obesity & cardio- vascular diseases. In addition, it gives sustained energy, allowing you to be active for longer on a physical and mental level. Traditional recipes like . Rajma & chana are other north India staples that have a low GI index, in western India recipes like usal. If you are fond of Italian and Asian cuisines, you're in luck- Pasta is also a low GI food, along with other Asian favorites like udon noodles and sushi. Along with increasing the consumption of such familiar low GI foods in our diet, below are a bunch of more simple & interesting tips in which you can increase the health quotient of your diet with low GI! Low GI cereals like oats, oat bran and toasted sugar free muesli are great picks with a side of milk or fruit. Oats being a good source of dietary fiber and protein can also be added to milkshakes, parathas, poha to increase the health quotient. Cornflakes should be restricted as they have a very high GI. We all know how rice is so dear to most of us, but most people opt out of rice as it is high on glycemic index. Low GI Basmati rice lets you enjoy the flavor of Basmati rice while remaining active with a healthy, satisfying feeling. Grilled meat or fish during dinner is another low GI alternative along with your veggies. This will make for a full all- rounded meal, which can be made fun with different gravies and spices. It gives you the options to add . It is essential to ensure that one meal in your day is a low GI one. While breakfasts can comprise of oats and muesli, lunch and dinner can include brown bread & low GI rice, or other cereals like wheat or millets and snacking options can be low GI fruits, nuts an protein rich foods like chana. These are important to keep blood sugar levels steady in between meals. Along with that, nuts like walnuts, almonds, cashews and peanuts are also low in GI. If you crave Indian desserts like rice kheer, opt for Low- GI rice when preparing the same with minimal amount of sugar.
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