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How to Eat a Low Glycemic Diet



Move, Keto – it's time the LGID took its place in the limelight. The LGID (the low glycemic index diet) involves eating foods that take longer to decay into sugar in your bloodstream.

It is ideal for people with conditions such as diabetes, but it can also be beneficial if you want to lose weight or reduce blood sugar levels.

The rules are simple: eat foods with a glycemic index of less than 55. If that sounds arbitrary, do not worry – we'll keep you informed about all the intricacies of this type of food.

The blood glucose index measures how fast your blood sugar rises after eating. Foods are rated from 0 to 1

00, depending on how they affect your blood sugar.

Foods that are rapidly digested and high in blood sugar have the highest GIs. In contrast, foods that take a while to digest insulin and slowly release into your bloodstream have lower GIs. A low GI is less than 55 and a high GI is 70 or higher.

The GI of a food depends heavily on the type of carbohydrates it contains – the higher the fiber content, the slower the food will digest. [19659002] Lower GI foods typically contain more protein, fiber and sometimes more fat.

"Lower GI foods can definitely be beneficial to many people – especially because many foods with lower glycemic index tend to be higher in protein and / or fiber and higher in nutrients. For example, an egg is a food with a low glycemic index, which contains 6 grams of high quality saturating protein as well as choline and the carotenoids lutein and zeaxanthin, "says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition

Here's another important aspect: It is a common misconception that all foods with sugar have a high GI.

Bananas, considered by many to be high-sugar fruits, have a low GI score of 51. Unsurprisingly, processed carbohydrates – such as white bread, fries, pretzels, desserts, and sodas – rank highest in GI.

It is also important to remember that GI does not necessarily determine the overall health of a food. For example, white potatoes and watermelons are high GI foods, but we know they have nutritional value in a balanced diet.

The key to a low GI diet is to choose foods that are low in GI but to consciously fill in the gaps in nutrient-rich whole foods that create a balanced diet. The easiest way to do this? Make an appointment with your doctor, nutritionist or nutritionist.

The low GI diet was originally designed to help people with diabetes control their blood sugar. Research has shown that it can help control blood sugar levels after a meal.

In people with prediabetes or family history of diabetes, a low GI diet can help keep the disease at bay. A 2014 study found that people who eat a high GI have a 33 percent higher risk of developing diabetes than people on a low GI. A six-month controlled trial showed a greater reduction in BMI in participants who followed LGID.

Another benefit of keeping it low? Reduced risk of heart disease. High LDL or "bad" cholesterol is a symptom of heart disease, and a 2013 study found that a low GI diet significantly lowered total LDL cholesterol, especially as participants increased their fiber intake.

GI diet, add these GI-poor foods to your shopping list:

Fruits and vegetables

  • Apples
  • Dates
  • Grapefruit
  • Mango
  • Oranges
  • Peaches [19659018] Pears [19659020] Carrots
  • Corn
  • Green peas
  • Leafy vegetables
  • Parsnips
  • Sweet potatoes
  • Tomatoes

Proteins *

  • Beef
  • Chicken
  • Fish
  • shellfish
  • turkey

beans and legumes

  • black beans
  • black-eyed peas
  • chickpeas / hummus
  • kidney beans
  • soybeans

rice

  • rice [19659020[Oatflakes
  • Quinoa

Dairy products and dairy imitations

  • Greek yogurt [19659020] Milk
  • Soy milk

Other *

  • Avocado
  • Herbs and spices
  • Nuts [19659018] Oils

He actually ranks at the GI. Nevertheless, they are part of a balanced diet, so we include them. 19659020] most cereals

  • most biscuits (we know we cry too …)
  • pretzels
  • rice crackers
  • rice milk
  • soda
  • waffles
  • watermelon
  • White bread
  • white potatoes
  • white rice
  • Some foods fall into the gray area and can occasionally be consumed with a low-GI diet:

    • couscous
    • grapes
    • honey [19659020] pineapple
    • Popcorn
    • Pumpkin (but no PSLs – unless this version)
    • Raisin Bran Cereal
    • Raisins
    • Rye Bread

    "People with diabetes or prediabetes can benefit from a low GI diet", says Gorin. Those with a history of heart disease may also want to give this diet a try.

    "However, tracking the glycemic index of foods can be challenging, so a low GI diet may not be ideal for people who prefer to follow a plan for a drier meal," she says. 19659088] Like any other diet, a low GI diet is not a panacea. It is an obligation to select certain foods that can help prevent conditions such as diabetes or heart disease. The amount of food consumed is also important – just because a food has a low GI does not mean it's free for everyone.

  • A low GI diet requires commitment, but is definitely feasible with a bit of planning and guidance. Cooking methods and the combination of other foods with a meal can change the GI of a food. Adding some healthy fat like olive oil or avocado can lower the GI, while cooking or blending a food can increase the GI.
  • If you think this diet may be right for you, ask your doctor and visit a registered dietitian to get started.

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