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gi diet tip
Quote of the day - Never tell anyone that you're writing a book, going on a diet, exercising, taking a course, or quitting smoking. They'll encourage you to death.
Lynn Johnston (1947 - )
A low GI diet consists of foods which are not rapidly turned into blood sugar (glucose). The term GI is short for glycaemic index (or glycemic index – American spelling). The GI of a food is the amount of glucose found in the blood after eating a measured quantity of the target food. Glucose itself scores 100.
The most startling fact of all is that certain foods such a white bread, potatoes and rice are absorbed as quickly and converted into blood sugar as quickly as glucose itself. Other sugary foods such as honey, jam, sugar itself are less harmful.
The strategy of a low GI is to avoid anything like the foods mentioned above. This leaves a deficit in your eating, which you must make good in other ways. If you don’t you are doomed to fail because you will slowly revert to old habits, and if you substitute fats and proteins for the missing carbohydrates you run the risk of higher cholesterol levels.
A straightforward way is to substitute toast and breakfast cereals with porridge or muesli. Porridge to be with salt or sweetened with dried fruit (apricots, prunes, figs) and maybe supplemented with buckwheat, sunflower seeds, linseed. Other breakfast meals (boiled egg with rye bread toast; smoked haddock, etc.) also fit the bill, but porridge lasts until lunchtime. and has the added benefit that its soluble fibrous component absorbs cholesterol. If you can’t stand porridge try improving its flavour by adding grated ginger.which is a good circulatory stimulant and has been shown to be effective in helping to lower blood pressure and reduce blood clotting.
At lunchtime, mostly salad. You will need to add bulk to this to be able to last until supper. The bulk should be wholemeal bread, or better, rye bread, oatcakes, or better still beans. All beans except broad beans have a low Glycemic Index, so avoid these and sweetened beans such as baked beans. For some people the thought of salad most days is boring, so you have to extend the range of what you will eat in a salad. Ginger (finely chopped in julien strips), onions, sliced raw beetroot, cabbage, nuts, sunflower seeds. For dessert, fruit, yogurt (mixed with stewed prunes, coconut milk, all kinds of fruit), and perhaps a square of chocolate. This is OK provided its low in sugar – usually means buying high cocoa content (70% plus) dark chocolate.
In the evening a similar meal but with more fun ingredients – a good portion of meat or fish instead of the skinny one at lunchtime. Cheese with oatmeal biscuits. Some kind of light pudding/dessert.
Drink during the day. Keep away from sweetened drinks. Pure fruit squash, black tea or coffee are best. Water when you’re really thirsty. Remember that one of the first signs of dehydration is often ‘feeling peckish’ So if you do, drink first and succumb to food later. Very often you will turn out to have been thirsty rather than hungry.
Other articles on GI Diets:-
What does a GI Diet Consist of ?
GI diet - a natural treatment
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