Simple Tips For A Low Glycemic Diet

January 2, 2012 by  

If you’re familiar with the glycemic index, then you can comprehend the seriousness of keeping a low glycemic diet to promote weight management. For those who are not familiar, the glycemic index is a measurement tool to pinpoint the body’s insulin response to certain foodstuffs. It is based typically on the carbs in the food and the way in which the body processes those carbs. Many pros advocate not necessarily junking carbohydrates from the your diet, but eating carbs that are have a low glycemic index so the body’s blood sugar will not spike and the body will take more time to process the carbohydrates. The longer your body takes to process, the more you will feel full and your energy level will stay level.

While there isn't any set guiding principles on the way to you need to use the glycemic index, there are many tips to help you in shedding pounds using the index. One suggestion is to limit yourself to long cooking oatmeal instead of the fast cooking kinds and sweeten it with low GI fruits like apricots. You need to also limit your intake of high glycemic index fruits, for example ripe banana and watermelon. Otherwise, eat as much fruit as you want. Be advised that the more brown spots a banana gets, the riper it becomes and the higher its glycemic index.

As a general axiom, you should keep your portions of carbohydrates little. Try and keep your servings around 1/2 cup. Also, you should consume higher portions of protein, and green or leafy plants to help resist the temptation of overindulging in carbs. When cooking your food, use healthy fats. These fats slow down the assimilation of carbs and often speed up your metabolism. Healthy fats include monounsaturated oils like olive and canola oil.

Speaking of healthy fats, nuts make a great low glycemic break and deliver healthy monounsaturates to your body. Add some macadamia nuts, peanuts and walnuts to your diet, but be aware that pistachios and cashews have a high glycemic index. Made from nuts, another delicious, low glycemic, high protein snack is natural peanut butter. Get peanut butter that is made of roasted peanuts and no other additives “with the exception of salt. Be certain to buy peanut butter without added sugar and hydrogenated oil.

To help you in achieving a low glycemic diet, add acid to your food to lower the GI. Use lemon juice and vinegar when you prepare foods and select salad dressings that are vinegar and oil based. Japanese Sushi, which is made with white rice, has a changed glycemic index because it’s made with vinegar. You can also add lemons to your water as you eat a meal to help moderate your meal’s glycemic index.

For almost two decades, Stephan Karian has been a health and nutrition expert dedicated to helping people achieve optimum vitality through nutrition and healthy lifestyle. He has appeared on hundreds of television and radio stations throughout North America. For a FREE download of his groundbreaking 240 page health book, ANTI-AGING AND YOU, go to www.aboutstephankarian.com/book

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