Today I would like to provide you with some helpful information and tips on how to reduce the GI of your meals, while paying careful attention to the nutritional balance and health impact at the same time.
As you are now aware, the Glycemic Index is based on the manner in which carbohydrate-containing foods are digested in the body and how quickly or slowly the energy is released. Most foods do not contain carbohydrates exclusively; often they will also have fiber, protein, fat and various types of micronutrients such as vitamins and minerals. Foods such as whole grains, legumes, nuts, many fruits and vegetables, and clinically-validated packaged products such as SoLo Gi® Low Glycemic Nutrition Bars contain carbohydrate, fiber, protein and fat and are therefore more likely to be nutritionally balanced. Not only are these foods low GI, but the balanced nutrition contributes additional benefits such as increased satiety (feeling of fullness), less cravings, promote regularity, and add diversity to your meals.
It is also helpful to note that because protein and fat do not contain carbohydrates, they do not contribute to the GI and will not immediately impact your blood glucose levels. The case with fiber is a little different because although it doesn’t raise your blood sugar, it affects how fast glucose from other foods enters your blood stream. Fiber-containing foods help to slow the digestion process, promoting blood sugar balance, while also keeping you full for longer. Therefore, adding some fiber, protein or fat (within reason) to your meals and snacks will help to reduce the GI, keep blood glucose levels stable, provide additional nutrients, and keep you satisfied for longer thereby promoting weight loss.
To help with your meal preparation, I have provided some suggestions for changes you can make in your meals to help you learn the principles of adopting a low GI lifestyle. Please click here to see the list. Stay tuned tomorrow to learn more about the guidelines and principles of the low GI diet.
Tip of the Day:
To add some "food for thought" to your dinner plate this evening, consider how you would feel about consuming food products from cloned animals. The FDA recently ruled that foods from healthy cloned animals and their offspring are as safe as those from ordinary animals. The 968-page "final risk assessment" not yet released, finds no evidence to support opponents’ concerns that food from clones may harbor hidden risks. Read the full story as published in the Washinton Post Jan 14, 2008, then you decide. There will certainly be more to come on this topic!
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