Low Glycemic Index Diet and its Healthy Diet Plan

Low Glycemic index Diet and its Healthy Diet Plan

A glycemic index diet is that eating plan which is based on that how foods can affect your blood sugar level. This diet is means to lose weight and prevent from other chronic disease which is related to obesity like diabetes and cardiovascular disease. Carbohydrates or carbs which are the type of nutrients in foods. There are three forms of sugars, fiber and starches. Glucose is the main source of energy in body. It is important to eat a healthy diet which is low in fat, salt and sugar. In glycemic index level diet have a mixture of fats, carbohydrates and protein. Excess use of insulin can give you side effects like dizziness, intense hunger and low energy levels. About 40% of calories can come from unrefined carbs such as vegetables, fruits and whole grains. 30% of calories come from lean protein such as tofu, beef, chicken and eggs and other remaining 30% will come from healthy fats such as nuts, avocados and olive oil. The main aim of this diet is to create balance and prevent from wild swings in blood sugar levels. Drinking alcohol to much especially bear can also raise blood sugar levels. If you consume 1000 calorie then you can likely lose weight. There are two types of Glycemic Index Diet foods

High glycemic index diet foods

The Carbohydrate Diet foods which are broken down quickly by your body and increase in blood glucose level. Foods which are high in glycemic index diet foods can tend to cause a higher spike in blood level. Some foods that high in sugar are White rice, Potatoes, White bread, Sugary soft drinks, Foods that contains sugar.

Low glycemic index diet foods

Low glycemic index foods break down slowly and can cause a gradual rise in blood sugar level in short  they  are metabolized more slowly and can keep your appetite more even keel. However 1000 calorie low glycemic index diet is low calorie diet and it is commonly used for weight loss and also for sugar control. Some foods that have low sugar and best for your health are Pulses, Wholegrain like porridge oats, Whole wheat pasta, rawpears, Peas, Seeds, Nuts, Skim milk, Legumes, Rye bread, Barley, Raw oranges, raw apples, Brown rice

Why you should follow low glycemic index diet?

  • If you want to maintain a healthy weight and loss weight
  • Eat healthy meals
  • Maintaining blood sugars levels as it is part of diabetes treatment Diet Plan.
  • Have a high nutritional value
  • Provide prolonged release of energy
  • Allow for a varied diet for eat

Diet plan for Low glycemic index diet

Breakfast

  • 1 cup of skim milk
  • 1 cup of all bran cereal
  • One raw apple and raw pear

Snack

  • Almonds, cashews and nuts (1/2 ounce) mixture

Lunch

  • One slice of rye bread
  • ½ cup of raw carrots
  • 1 tablespoon of mayonnaise

Snack

  • One cup of low fat free yogurt

Dinner

  • ½ cup of cooked peas
  • ½ cup of cooked brown rice
  • 1 tablespoon of vegetable oil
  • 2 ounces of grilled salmon

By : Natural Health News


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