The Advantages Of Following A Low Glycemic Index Diet Plan

The glycemic index is being used by those who are suffering from diabetes to determine the effects of carbohydrates in their blood sugar levels. When you consume foods with high carbohydrates, this can break down slowly while glucose is released into your blood stream. Foods with high or low GI can determine if the glucose is released slowly or rapidly. Following a low glycemic index diet plan was said to be healthier as it has slower digestion rate, thus food absorption is also slower. Aside from that, a low GI diet can help maintain the balance of glucose in the body, as well as the blood lipids.

Here are some tips on how you can start with your own low glycemic diet plan:

• Avoid consuming white rice, instead, opt for brown or parboiled rice.
• Eat lots of fresh fruits daily.
• As you eat your meals, make sure that you spread the amount of carbohydrates into all your meals.
• Instead of using white flour, opt for breads with whole grains like barn, wheat, oats and barley.
• As much as you can, make sure to prepare your meals with a combination of low and high or medium GI foods.
• Do not forget to include various vegetables into your salad and do not add any dressing into them.
• If you are used to eating white potatoes, opt for sweet potatoes instead. Make sure to avoid frying it but you can bake, boil or grill it.
• Avoid processed foods and opt for unprocessed ones like cereals made of psyllium, corn flakes or oats and muesli.

Your low glycemic index diet plan would be something like this:

• Breakfast: fresh fruits and nuts, plain muesli with low fat yogurt and a glass of orange juice.
• Mid-morning Snack: fruit smoothie with low-fat milk.
• Lunch: stir fried vegetables with grilled tuna or chicken satay with peanut sauce.
• Mid-afternoon Snack: fresh fruit salad.
• Dinner: baked potato and green salad, roasted lean meat with pasta.

Following a low glycemic index diet plan has lots of benefits since it includes almost all types of foods with different GI values. Aside from that, a low GI diet plan is also beneficial to those who are suffering from diabetes. It is also helpful in reducing weight, increasing insulin sensitivity and reducing the amount of bad cholesterol in the body. However, just like any other diet plans, make sure that you consult your physician first before following a low glycemic index diet plan to make sure that it would be really beneficial to you.

By: Jonathan T Edwards

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