Glycemic Index Benefit – Lower Cholesterol

Mοѕt οf thе foods thаt уου wіƖƖ find οn thе low еnԁ οf thе Glycemic Index аrе foods thаt аrе higher іn fiber аnԁ lower іn fаt аnԁ calories. Thеѕе аrе exactly thе rіɡht types οf foods tο eat іn order tο keep уουr heart healthy аnԁ уουr cholesterol low.

The Low G.I.Diet' -The Best Weight Loss Diet

Part-6'The Low G.I.Diet' -The Best Weight Loss Diet
by Florentina Ryan

Part-6 Low GI foods are foods that release their sugars modestly and slowly. These are the carbohydrates which we should be including abundantly in our diet. People wanting to lose weight, control their heart disease and boost/increase energy levels should be eating more of the LOW G.I. foods They promote wellbeing and keep the body in good shape or health. Low GI foods are usually those that are less processed and refined.

Benefits of Low GI foods: *Stable blood glucose levels, resulting in improved energy levels and reduced cravings for sugar and sweet foods *Keeps you full for longer, reducing total daily kilojoule intake *Improved blood glucose control for people with diabetes *Research shows that a low GI diet can help improve blood lipid profile *Active people can use a combination of high and low GI foods to ensure optimal energy stores for exercise performance *A range of low GI foods provide important vitamins, minerals Examples of low G.I. are: multi-grain bread, pasta, low-fat milk & yoghurt, most fruit, sweet corn and legumeOats, barely, oatmeal, peanuts, apples and etc.

Fat is required by the body system,do not be a concern or alarm in the belief that even healthy carbohydrates end up as fat. Because the glucose levels in the body stay at a consistent level ,a person who consumes a meal consisting of low GI foods will not suffer a rise and then fall in energy levels and will be less likely to experience hunger following their meal. Fat in foods can postpone the emptying of food from the stomach. Glucose is absorbed rapidly from the small intestine and generally causes the greatest and most rapid rise in blood-glucose levels of all foods.

Glucose is the main sugar found in the blood, and body's chief source of energy. With the absence of insulin, blood glucose levels rise, can seriously damage the eyes, kidneys, nerves, heart, and blood vessels. Glucose in your bloodstream is the most common and dangerous free radicals in your body. It causes aging more than anything else known, and if the level of glucose in the blood stream is very high, your risk of heart disease,triples The breakdown of glucose molecule provides energy to living cells, and it is the molecule that powers cellular processes. It is very important for the brain, because in humans the brain requires or need some 20 % of the total energy available just to maintain normal function.

Low-GI diet foods are seen as a big help to those who have certain medical issues. They are very beneficial for weight control and weight loss because they control appetite and delay or postpone hunger. Dietary sources of carbohydrate include bread, cereals, rice, pasta, fruit, legumes, potatoes and starchy carbohydrates, the root vegetables .Foods that contain higher levels of sugars - such as cakes, biscuits, pastries, sugary drinks, ice cream and confectionery should be only eaten in moderation and not daily.

Once digested carbohydrates are broken down into simple sugars, transported in the blood, and then moved into the cells (low-GI). It has been suggested that children with behavioral and learning disorders could benefit immensely from not eating high-GI foods (such as refined breads, most cereals, cold drinks, energy drinks and sweets that are high in glucose). High GI carbohydrates give the body an increase of energy, soon followed by a "crash" and an sudden loss of energy. This is due to the rapid breakdown seen in High GI carbohydrates, which results in an unhealthy up and down crash cycle.

Article kindly provided by http://www.recipedirectory.org/recipes

This concludes part 6 of this 6 part article series on 'The Low G.I Diet' & Weight Loss. To obtain a Free digital book on Weight Loss please go to, www.101tipsonweightloss.com



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More About Low Gi Recipes

With the unhealthy eating habits that people adhere to, it becomes imperative for people to have awareness to healthy food and healthy living. The next common solution available is dieting. But it is a no hidden secret that how many people successfully implement it and reduce weight. But weight reducing is not the only solution. People should take supplements that are nutritious and makes people healthier. With the growing awareness among the people about GI index and GI foods. People are ready to search for new options that make them healthy and slim. A Low GI diet is a diet in which stress is given on fruits and vegetables and other foods that are low in GI index. A low GI food is beneficial as it is enriched with proteins and is low on fats. It is a bit time to make one recipe that is low in GI than the junk food but it would always be a better idea to make one. Read More Here --->


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This Is How You Low Gi food Shop!

This is a great article on how to shop, low GI and save money, plan your week's meals too.

The great BIG shop costs oh so little….come shopping with me!

I should preface this by saying I don’t buy cheap food. I don’t believe in buying processed nonsense and putting those toxins in my body. For a very long time my organic, local & fair trade (when not local) values meant I was spending £60 a week on food and saw nothing wrong with that, I eventually realized I could spend a great deal less AND still stick to my values.

So as promised, by request, here is how I did my shop!

Click here to read more

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Buttermilk pancakes with glazed fruit

Buttermilk pancakes with glazed fruit

Serves 4
Golden light pancakes served with warm, soft stone fruits.

Ingredients
1 cup (100g) one-minute oats or unprocessed oat bran
2 cups (500ml) buttermilk
1/2 cup (75g) dried fruit medley, chopped
1/2 cup (75g) plain flour, sifted
2 teaspoons sugar
1 teaspoon bicarbonate of soda
1 egg, lightly beaten
2 teaspoons mono or polyunsaturated margarine, melted low-fat milk (optional)

Glazed peaches
1 tablespoon mono- or polyunsaturated margarine
1 tablespoon brown sugar
6 medium peaches or apricots or nectarines

Method
1. Combine the oats and buttermilk in a bowl and let stand for 10 minutes.

2. Stir in the dried fruit, flour, sugar, bicarbonate of soda, egg and margarine and mix thoroughly. Let stand for up to 1 hour.

3. After standing, add a little low-fat milk if the mixture is too thick.

4. Heat a non-stick frying pan and spray with cooking spray or grease lightly with margarine. Pour in about 3 tablespoons of batter, cook over moderate to high heat until bubbly on top and lightly browned underneath.

5. Turn pancake to brown on other side. Repeat with remaining batter.

6. Set aside to keep warm.

7. To make the glazed fruit, melt the margarine and sugar together over medium heat in frying pan. Stir till sugar is dissolved. Add the sliced fruit and cook over medium heat 2 to 3 minutes until softened.

Serve warm over the pancakes.

Dried fruit medley is a mixture of dried fruit and is available from supermarkets and health food stores.

GI RATING: LOW

Per serve:
1770kJ
420kCal
60g carbohydrate
12g fat
6g fibre

More information

These recipes were taken from The New Glucose Revolution by Professor Jennie Brand-Miller, Kaye Foster-Powell and Associate Professor Stephen Colagiuri, published by Hodder and available in major bookshops nationwide.

For more information about low-GI foods visit www.glycemicindex.com

I found this recipe here-->

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Low Glycemic Index Eating And The Road To Weight Loss And Health

By Ellen Agius

The Glycemic Index (GI) was developed 20 years ago through research on diabetic diets and looking at more complex carbohydrates (sugars) that took longer to process and digest than simple carbohydrates. Therefore this resulted in measuring the Glycemic index of foods.



The Glycemic Index (GI) measures the effect of foods on your blood sugar levels. Eating foods with a high glycemic index value will raise the blood sugar level more dramatically than foods with a low glycemic index value. For example, foods that are processed more quickly by the body rank higher on the Index than foods that take longer to be digested by the body.



The GI values are a measure of 1 to 100 where pure glucose has a value of 100. Therefore a value of 50 indicates that the food has an effect on blood sugar equal to half that of glucose.



The World Health Organisation recently recommended that people based their diets on low glycemic foods. Research has shown that very high glucose levels after meals, called glucose spikes, are damaging to our arteries and various blood vessels, and they promote far too much insulin to be around.



Thus the GI is having a pronounced affect on the health community, with many Doctors and nutritionists now recommending the GI to patients with diabetes and/or obesity. Eating foods with a low GI value tend to provide a feeling of fullness for longer and therefore assist those trying to eat less or lose weight. In addition, diabetics can now choose their foods in a more controlled manner.



A diet rich in low GI foods is a healthy diet, provided that there is nutritional variety. Individuals who use this low GI diet plan claim they are able to lose weight as well as retain more muscle.



When looking at weight loss high GI foods are bad for weight control for two reasons- Firstly, the glucose spikes stimulate hunger because you are getting that dramatic drop in glucose, two hours after eating. By eating low GI foods you feel fuller for longer. Secondly, insulin is a storage hormone that stockpiles nutrients for later use by the body. A high-GI diet causes a lot of insulin to be produced and when you have too much insulin in your body, it makes it easier to store fat and harder to burn it.



To successfully lose weight and maintain weight loss you need to base your diet on foods that rank in the low to medium range on the Glycemic index. To start burning fat a diet based on foods ranked at 55 or below is recommended. Dieters should plan to be on this low GI plan for about six months depending on how much weight they want to lose. After that time period they can advance to maintenance and may eat low as well as medium foods according to the glycemic index.



It is also important to understand that exercise is an important component of a weight loss plan in order for it to work effectively. Individuals must be dedicated to participating in an active and healthy lifestyle. This is not a diet but a change in lifestyle to create a healthier you.



One of the major advantages of eating low GI foods is that it is not restrictive as many other weight loss plans are. For example, you can have some carbs on this diet as long as they are good carbs and they rank low on the glycemic index. In addition, it is perfectly okay for you to eat out. Once you have become familiar with which foods rank low on the index you can then usually find something on any menu which is acceptable according to the low Glycemic Index.



The low glycemic way of eating has proven to be quite effective at managing diabetes, promoting weight loss and encouraging a healthy lifestyle. Here is the heart of low GI eating, your body will love it.



About the Author: Ellen Agius is an International Health and Wellness consultant and Certified Member of the International Association of Nutritional Education. She has helped hundreds on their path to wellness. For more information and support with a safe weight loss program visit http://www.losefatsafelyforever.com

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Change Of Eating to Low Gi Foods Brings Stunning Results for Soap Star

This is from an article in the Mirror.co.uk about soap star Tina Hobley and how she attained her post-baby body secrets, and no surprises it was not a diet as such but more of a lifestyle change, change to a low gi eating plan,

"She looked at my diet and it was full of carbs.

Also, I was eating a bacon sandwich for breakfast, and a sandwich for lunch or a hot meal like pasta or shepherds' pie. Then when I got home in the evening I would again eat pasta or meat with potatoes.

"So I started to have lots of eggs for breakfast instead - scrambled, boiled or poached.

"I also had to cut back on red meat, with grilled tuna steak with salad for lunch.

I ate wholemeal bread instead of white and jacket potatoes instead of roasted."

Sticking to this low-GI nutrition plan seems to have ensured Tina didn't pile on excess pregnancy pounds this time.

"We've gone organic, so we're eating healthily. I drink lots of water too," she's said.

But the actress hates faddy diets and worries about how the pressure to be thin affects her daughter Isabella.

Read the full story here and how you can do it too, recipes included

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