| The glycemic index or GI is a chart used to measure | | | | - Go for breads made of whole grains such as barley, |
| the effects of carbohydrates on an individual's blood | | | | wheat, and oats instead of breads made in white |
| sugar levels, and this is where low glycemic index | | | | flour. |
| recipes are based as well. Carbohydrates, when | | | | - Eat unprocessed cereals like muesli, oats, corn |
| taken into the body through the foods that we eat, | | | | flakes or cereals made with psyllium instead of sugar |
| break down slowly during digestion and releases | | | | coated cereals. |
| glucose into our bloodstream. Food items are said to | | | | - Spread the quantity of your carbohydrate |
| have a high or low index ranking depending on how | | | | consumption throughout the day.If you are having |
| rapidly or slowly the glucose in the body are released. | | | | trouble planning your daily meals, here is a good |
| A diet plan with a low index score is considered | | | | sample pattern that you can use as a guide: |
| healthier as the slow rate of digestion results in a | | | | Breakfast |
| slower rate of absorption of carbohydrates from the | | | | Bowl of plain muesli with low fat yogurt topped with |
| food. | | | | nuts and fresh fruits |
| When planning low glycemic index recipes, you should | | | | Glass of fresh orange juice |
| learn how to identify the foods that should be | | | | Mid-morning Snack |
| included, and those that should not be in your diet. | | | | Fruit smoothie with low fat milk |
| You may do so by checking the glycemic index chart | | | | Lunch |
| where all foods that have a value of 55 or below has | | | | Grilled tuna or chicken satay |
| a low GI, and everything above it has either | | | | Stir-fried vegetables |
| moderate or high GI. | | | | Mid-afternoon snack |
| Here are some tips on how you should plan your low | | | | Fresh fruit or vegetable salad |
| glycemic index recipes: | | | | Dinner |
| - Low index recipes should include 3 low glycemic | | | | Lean roasted meat with pasta or baked sweet |
| foods but can be combined with high or moderate | | | | potato |
| scored foods. | | | | Green salad |
| - Opt for brown, parboiled or wild rice, and go for | | | | Glycemic index recipes are very beneficial, especially |
| white rice occasionally. | | | | for individuals suffering from diabetes. It can also be |
| - Include a variety of green leafy vegetables to your | | | | very helpful for those who want to lose weight and |
| salad but avoid using salad dressing in them. | | | | maintain, reduce cholesterol levels and increase the |
| - Eat as much fruits as you can throughout the day. | | | | body's sensitivity to insulin. Glycemic index recipes are |
| - Instead of white potatoes, go for sweet potatoes | | | | also essential in maintaining a balance blood sugar |
| which can be baked, grilled or boiled, but say no to | | | | level. |
| the fried ones. | | | | |