Lower Your Glycemic Index Through These 5 Simple Ways
Today’s lifestyle requires us to be more careful about our health. A lot of people are trying many diet plans to fit their needs, lose weight and to stay fit. Low glycemic index diet is one method.
Glycemic index ranks carbohydrate containing foods from 1 to 100, where foods with glycemic index value lower than 55 are considered low GI foods, foods with GI 56″69 are medium GI foods, and those with a value higher than 70 are high GI foods.
To those people who are suffering from diabetes and heart disease, high glycemic index foods are not recommended. Taking low glycemic index foods will lower your blood glucose level and will surely contribute greatly on your over all health. Here are the 5 ways lo lose weight and lower your glycemic index.
1. Better Breakfast: Breakfast is the most important meal as it kick starts your metabolic system for the day. A breakfast with low glycemic index value foods will help you feel energized throughout the day and also curb hunger pangs. Try eating a cereal based breakfast with oats, barley and bran bread. You can also add low fat yoghurt and low fat milk to your diet for a wholesome breakfast.
2. Cooking Method: Research has shown that foods that are cooked quickly have lower glycemic index value than those that are cooked over a period of time. Cook your food at optimum heat and avoid overcooking as it raises the GI value of the food. For example, pasta that is cooked firm has a lower glycemic index value than overcooked pasta.
3. Eat Good Carbs: When you are aiming for a low carb-low glycemic index diet, it is important to understand that low carbs dont mean less carbs. You could be eating fewer carbohydrates, but if those are high in GI value then it doesnt serve the purpose of the diet. The solution is to eat foods that have good carbs rather than reducing the amount of carbohydrates intake. Limit the intake of carb rich foods like rice and pasta to give your diet a balanced proportion.
4. Eat Fruits: Almost all fruits except dates and watermelon have a low glycemic index value. You can eat low GI fruits like apples, bananas, plums and mangoes in your low GI diet to get the benefits of a balanced diet. Having fruits is more beneficial than fruit juice as you get fiber from eating fruits.
5. Eat at Regular Intervals: Dieting doesnt mean that you have to starve yourself. When you eat at regular intervals, even small meals help keep your body glucose stable. For a balanced diet, combine low glycemic index foods with high GI foods and feel full and energetic throughout the day.
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