A Guide To Low GI Diet Recipe
The research on GI originally started to control the diabetes, and the basic idea of GI was to reduce the problems associated with insulin by identifying the foods that have higher impact on the blood sugar.
Glycemic Index system ranks the food items from 0-100, lower the better. This ranking is done as per the effect of various carbohydrate food sources on level of blood sugar after eating. When consuming foods with low GI values (less than 55), there is a gradual rise in the sugar level, and it is easy on the body. Foods between 55-70 are known to be intermediate GI foods, and more than 70 are high GI foods.
Useful Low GI Diet Recipes
One healthy low GI diet recipe is chicken with lemon. You need eight boneless skinless chicken thighs, 2 tbsp lemon juice, 2tbsp olive oil, 3 cloves of crushed garlic and 2tbsp of white wine. Mix all the ingredients in a bowl and coat the chicken thoroughly. Chill for almost 20 minutes, and then grill for about 10 minutes on each side under high heat. You can serve it with basmati rice, baby carrots or steamed broccoli.
Beef with pepper is another low GI diet recipe. You need 12 oz of lean beef that has been trimmed of all the visible fat, 3 cloves of crushed garlic, 4 chopped bell peppers, 3 chopped carrots, juice of two lemons, 2 cups chopped broccoli, 8 oz can of chick peas and 10 oz cooked basmati rice. Cut the beef into cubes and mix all the ingredients except broccoli and rice. Cook in hot oven for 30 minutes, and then add broccoli. Put back in the oven and cook for five more minutes. Serve with hot steamed basmati rice.
Make asparagus, cucumber, artichoke, lettuce, fennel, tomatoes, bell peppers, broccoli, green beans, cabbage, collards, kale, parsley, cauliflower and cilantro part of your low GI diet recipes, as these vegetables have low GI index. Raw vegetables have low GI due to their fiber content. Cooking these vegetable raises their glycemic number as it alters the quality of fiber, making the carbohydrates more readily available to the body.
White bread should not be a part of low GI diet menuas it is not a high fiber food and has high GI (70). Take bran cereals in place of cornflakes. It is more important to elect low GI diet recipes in vacations else you will end up overeating the processed and refined foods such as pies, cakes and cookies. You don’t have to totally deprive yourself of the seasonal treats, but try to combine them with the low GI foods.
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