Glycemic index diet is an important tool to use for anyone who wants to control his blood-sugar levels and a lot of information is available right here on the Internet. This includes slimmers, diabetics, sportsmen and -women as well as people with hypoglycemia. When carbohydrate-rich foods are eaten the carbohydrates are digested in the intestines and stomach and then absorbed in the form of glucose into the bloodstream. The glucose then stimulates the pancreas to excrete insulin, a hormone into the blood. Body cells are helped by insulin to take up the glucose from the blood and body cells use the glucose as an energy source. The GI is of great use when eating plans for overweight people are compiled. Eating foods with a low GI will release glucose steadily and slowly into the blood and insulin secretion will not be overly stimulated. Obesity, heart disease, insulin resistance and diabetes can be controlled or prevented.
When you decide to or are following the glycemic index diet you can add vegetables to a starchy meal to reduce the GI for example you can eat roasted vegetables with potato to lower the potato’s high GI. Even by cooking starches and then cooling them down, will lower their GI’s. Cold maize meal porridge for example has a lower GI than hot porridge. You can also choose foods that are less ripe for example a firm banana has a lower GI than it’s soft ripe mushy counterpart (74 vs 90). Organic acids like vinegar can be added to a high starch meal, so serve salad with a bit of oil and vinegar to lower the starch’s GI in the meal. You can also add legumes to meals in order to lower the GI. Peas, lentils, dry beans, tinned beans, textured vegetable protein will all lower the meal’s GI. For example eat three-bean salad with rice, baked beans with toast or you can add a tin of butter beans or toppers to stews, served with mashed potato.
Replace your brown and white bread with low-GI bread and processed breakfast cereals can be replaced with high-fibre bran, oats or maltabella porridge. Eat rusks or biscuits that contain dried fruit, bran and nuts in stead of plain crackers and biscuits. Tropical fruits can be replaced with the type of fruits that grow in a cool climate like apples, peaches, citrus and pears. Replace white rice with crushed, cooked wheat and rather eat pasta, samp, legumes, long-grain rice instead of potatoes. Slimmers can combine foods with different GI’s that will help them to lose weight without that horrible dizzy spells and hunger pains caused by low blood-sugar levels. By following this type of diet you will feel fuller for longer and food cravings will be reduced. It can also helps you to reduce snacking and control your weight. We believe that the glycemic index diet is a great way to lose and control weight and recommend that you do more research about this topic right here on the internet.