Low Glyceamic Index Foods
September 20th 2006 00:29
The key to losing weight is exercise and good diet, don't you get sick of hearing it? But what constitutes a good diet is also up for debate. By now many people are becoming aware that eating loads of breads (especially white) and starchy carbohydrates is not the way to feel better and lose weight. The average citizen doesn't run marathons daily nor does he train like a world champion boxer regularly, so we don't need to 'load up with carbs' as such. We eat these foods because we've been eating them for so long and our body craves them, almost like an addict craves their favorite drug. Again, if you're unsure, eat a meal of mainly pasta and bread (or other processed carbs) before bed and see how you feel in the morning. Don't take anyone's word for it, try it yourself, your own body will provide the best supporting evidence in trying to determine what is truth and what isn't.... If you wake up drousy and very slow (even after a hot shower) perhaps with a mild headache then might I suggest your blood sugar levels have crashed and you need to look at changing your meal slightly.
The types of vegetables that break down slowly (low GI) include broccoli, cauliflower, zucchini, squash, spinach, bok choy, any of the leafy green veges, cabbage, asparagus, carrots and many more. If you do a search on low GI foods you'll find more. Types of fruits that are ideal include apples, pears, all the berries, kiwifruit, oranges (not orange juice on its own, the whole orange), apricots. Citrus fruit juice is not really ideal taken on its own, because if you look at what it is, it's mainly sugar in the form of fructose. Remember, any sugar (which is a carbohydrate) that is not broken down is stored in the body as fat, in areas such as the belly, thighs etc. Sugar intake, especially white or refined sugar, should be cut back on. Try the brown or raw if you need sugar in the tea or coffee. Many people assume when it is suggested that they should cutback on starchy carbs such as breads, pastas and some cereals, that the diet is low carb. Not true, you're just changing the TYPE of carb you eat..... And besides, many breads are now being made as low GI.
We also need to remember that fat is not such a bad thing. It must be noted there are different types of fats. Saturated fat is to be avoided like the plague (found in most fast foods). But there are good quality fats such as monounsaturated fats, found in olive oil and canola oil. Nuts are also a good source of not only protein but good quality fats, but again in moderation. Good nuts to eat include walnuts, almonds, and maccadamias. Almonds in particular have high levels of monounsaturated fats.
Next time we'll look at good quality protein, which should be a part of every meal along with some good fats and plenty of low GI carbs (as opposed to a low carb diet, a low GI carb diet is totally different!!).
Balance is the key, which I think my dad said to me as I left home to study at university, but who listens to that sort of advice! MB
The types of vegetables that break down slowly (low GI) include broccoli, cauliflower, zucchini, squash, spinach, bok choy, any of the leafy green veges, cabbage, asparagus, carrots and many more. If you do a search on low GI foods you'll find more. Types of fruits that are ideal include apples, pears, all the berries, kiwifruit, oranges (not orange juice on its own, the whole orange), apricots. Citrus fruit juice is not really ideal taken on its own, because if you look at what it is, it's mainly sugar in the form of fructose. Remember, any sugar (which is a carbohydrate) that is not broken down is stored in the body as fat, in areas such as the belly, thighs etc. Sugar intake, especially white or refined sugar, should be cut back on. Try the brown or raw if you need sugar in the tea or coffee. Many people assume when it is suggested that they should cutback on starchy carbs such as breads, pastas and some cereals, that the diet is low carb. Not true, you're just changing the TYPE of carb you eat..... And besides, many breads are now being made as low GI.
We also need to remember that fat is not such a bad thing. It must be noted there are different types of fats. Saturated fat is to be avoided like the plague (found in most fast foods). But there are good quality fats such as monounsaturated fats, found in olive oil and canola oil. Nuts are also a good source of not only protein but good quality fats, but again in moderation. Good nuts to eat include walnuts, almonds, and maccadamias. Almonds in particular have high levels of monounsaturated fats.
Next time we'll look at good quality protein, which should be a part of every meal along with some good fats and plenty of low GI carbs (as opposed to a low carb diet, a low GI carb diet is totally different!!).
Balance is the key, which I think my dad said to me as I left home to study at university, but who listens to that sort of advice! MB
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