5 Ways To Lower Your Glycemic Index
In todays fast-paced lifestyle, it has become more important than ever to take care of ones health. People are going for various healthy diet plans to reduce weight and to stay fit. One such method is to eat low glycemic index diet.
Carbohydrate values of foods are being ranked by glycemic index from 1-100. Foods that has GI value lower than 55 are considered low GI foods. Foods that is within 56-59 levels has a medium GI value. And lastly, foods that has value higher that 70 are considered high GI foods.
To those people who are suffering from diabetes and heart disease, high glycemic index foods are not recommended. Taking low glycemic index foods will lower your blood glucose level and will surely contribute greatly on your over all health. Here are the 5 ways lo lose weight and lower your glycemic index.
1. Better Breakfast: Breakfast is the most important meal as it kick starts your metabolic system for the day. A breakfast with low glycemic index value foods will help you feel energized throughout the day and also curb hunger pangs. Try eating a cereal based breakfast with oats, barley and bran bread. You can also add low fat yoghurt and low fat milk to your diet for a wholesome breakfast.
2. Cooking Methods: Overcooked food produces much higher glycemic index value compared to not overcooked, researchers have already proved this. If you want to try a low GI diet plan, cooking your food in a optimum heat and avoiding to overcooking is the best way to cook it because overcooking cause the GI value of the food to raise high. A perfect example is when your cooking a pasta. Overcooked pasta has higher GI value compared to pasta cooked in a proper way.
3. Eating Good Carbs: Eating low carbs does not necessarily mean eating less carbs. That is the aim of a low carb-low glycemic index diet. Some people are eating less carbohydrates without knowing that it has a high Gi value, so still the diet has no purpose at all. The best thing to do is to eat good carbs rather than taking lesser carbs. Carb rich food such as rice and pasta should be taken in little amout.
4. Eat Fruits: Almost all fruits except dates and watermelon have a low glycemic index value. You can eat low GI fruits like apples, bananas, plums and mangoes in your low GI diet to get the benefits of a balanced diet. Having fruits is more beneficial than fruit juice as you get fiber from eating fruits.
5. Eating at Regular Intervals is Important: Dieting does not mean that you have to totally starve yourself to get the benefits. Eating small meals at regular interval is useful to maintain your body glucose. The best way is combining low GI foods with high GI foods to get a balance diet. This will give you more energy throughout the day.