Diet food gi low sample
Good low GI breakfast foods include whole grain breads, old-fashioned oats, bran flakes cereal and whole fruit instead of juice. For example, chili with beans and a whole grain roll plus a glass of milk makes a great low GI lunch. Eating low GI meals can be helpful for individuals with diabetes, as well as for anyone who wants to eat healthier or lose weight, because these foods tend to be less processed, higher in fiber and healthier overall. Cookbook Reviews Food Articles and Tips Food Calorie Counts Food Reviews Healthy Eating Nutrition. Starting the day out on the low side helps you control your blood sugar throughout the morning -- and it can keep you feeling fuller longer. A low glycemic index rating is considered to be 55 or lower. Milk and yogurt contain small amounts of carbs, and protein foods such as eggs, peanut butter or cheese are all or mostly carb-free, so these are also low GI breakfast choices. Vegetables, whole grains and some types of fruit are examples of low GI carbohydrates. The glycemic index is a measure of how carbohydrate foods, like fruits, vegetables, grains, milk or sweets, raise blood sugar. Simple carbs, or high glycemic index carbohydrates, can be found in things like white bread, baked goods, candy and sugared soft drinks. The baseline is 100, constructed by how much sugar is in the bloodstream an hour or two after eating a carbohydrate. When you eat a doughnut, for example, your body processes it almost instantly into sugar, raising your blood glucose level. For a low GI breakfast, try two slices of whole grain toast spread with peanut butter, plus an orange and a serving of yogurt. Nearly all food contains carbohydrates, but how your body uses them is the key.
Although there is some controversy over how effective the low glycemic index diet is for the average dieter, it is definitely a helpful way of eating for diabetics whose health depends on regulating their blood sugar levels. Carbohydrates are the energy producers of the food you eat. Sample Menu for Anne Collins Low Glycemic Index (GI) Diet. The meals provide 1,100 calories per day, (but can go up to 2,000 calories per day depending on your weight) and you can use the eating plan three ways. Other low GI lunch options include cheese, tofu and legumes such as lentils, black beans, kidney beans or chickpeas. White or refined breads, bagels and many cereals, as well as juices, tend to be higher GI foods, which spike blood sugars and quickly leave you feeling hungry again. The sugar is expended quickly, leaving an imbalance of insulin, which makes you crave more carbs. The glycemic index is a numerical rating system that measures the effects of carbohydrates on blood sugar levels. Foods with a GI between 70 and 100 are considered high GI foods -- and they raise your blood sugar high and fast. Cardio Fitness Articles Fitness Book Reviews Fitness Product Reviews Fitness Video Reviews Muscle Toning. Start Low for Breakfast Many traditional breakfast foods are carbohydrate-based. Protein Pack Your Lunch Protein foods like turkey, chicken, tuna or eggs are zero on the GI scale, so include a good portion of any of these at lunchtime. This requires your body to produce a rush of insulin to regulate the sugar.
