Post by ogeezer on Nov 19, 2006 7:02:54 GMT -6
A decade ago after I quit smoking, I started packing on the weight and borderline diabetes-2. Then the wife got me into the Glycemic Index routine, and we've been on it nearly ever since.
Over the years, we've pcked up some strategies for effectiveness with the GI plan, here's what we've discovered (in no particular order):
~Generally fat or protein doesn’t increase glucose levels.
~Most low glycemic index foods have more fiber ‘n are low in fat (which are recommended).
~Prepare dishes with beans such as chili, soups, and salad.
~Fresh fruits have a low GI, so they break down into sugar slowly in your body.
~Eat parboiled, brown or white rice more often than instant rice.
~Eat pasta, rice, yams, lima beans or baked potatoes more often than mashed, boiled or instant potatoes.
~Increasing number of low GI foods such as legumes, barley, pasta and whole grains (e.g., cracked wheat) in your meal plan may have real benefit in controlling blood glucose levels.
~Protein and fat with meals can slow down carbohydrates absorption during digestion. Add fats in moderation to your foods and choose heart healthy fats such as non-hydrogenated margarine and vegetable oils.
~If you eat a high GI food (like a baked potato) with protein (like grilled chicken), fiber, and fat (like a spinach salad with an oil-based dressing), the overall gylcemic effect of the meal is much lower.
~Protein, fiber, and fat all slow digestion and delay sugar release.
~Adults should consume about 20 - 35 grams of dietary fiber per day from a variety of sources.
~If your blood sugar is low and continuing to drop during exercise, you would prefer to eat a carb that will raise your blood sugar quickly.
~If you want to keep your blood sugar from dropping during a few hours of mild activity, you may prefer to eat a carb that has a lower glycemic index and longer action time.
~If your blood sugar tends to spike after breakfast, you may want to select a cereal that has a lower glycemic index.
~By including a high fiber cereal such as 1-1/2 cups of oatmeal in your meal plan, you will have added an extra 10 grams of fiber.
~Eat whole grain, pumpernickel and oat bran bread more often than white bread.
~Breakfast cereals based on oats, wheat bran and barley are an ideal start to the day - all low GI foods.
~Change potatoes in the diet for pasta or rice, and use vinegar and lemon juice as alternative dressings.
~Eat too much, and you'll crowd out essential nutrients and gain weight.
~Don't eat more carbs than your need, as the number of grams times the GI is what is important.
~We should minimize eating saturated / trans fat & eat more fiber.
~Fats from cold-water fish, olive & flax oil are beneficial.
~Pizza keeps glucose up longer than any other food up to 4-5 hours after the meal.
~Harvested before they mature, potatoes are low in starch & GI, later, they have a higher starch & GI.
~Potatoes rated lowest to highest: Ruby Crescent, Russian, Round Red, La Soda, La Touge, Red Norland & Red Pontiac, Long White. White Rose, Round White, Eastern, California, Canada, Delaware, Irish Cobbler, Katahdin, Kennebec, Long Island, Maine, Superior & Yellow Finn Russet, Arcadia, Burbank & Idaho.
~Increased chromium levels help muscle cells & the liver to uptake/store more glucose, increase stored energy reserves & reduce body fat. Increased glucose storage in the liver also reduces hunger pangs & food desire as it is the liver which tells the brain to eat more carbohydrate based foods when it's glucose storage starts dropping.
~A high GI food when combined with foods such as cereal and milk or peanut butter and bread will alter (lower) the glycemic index of the meal than the food alone.
~High Glycemic Index Foods are useful for dietary variety and for replenishing muscle fuel stores after strenuous exercise.
~Low Glycemic Index Diet Plan -- simply substitute one high GI food that you would normally eat (eg. potatoes, white bread) with a low GI food (eg. pasta, whole grain bread) at each meal.
~Use dense, chewy breads made with whole seeds, not white bread.
~Enjoy all types of vegetables. Eat plenty of salad vegetables with vinaigrette dressing.
~Balance a meal containing high glycemic index foods with extra low-GI foods.
~Eat fewer sugary foods like cookies, cakes, candy, and soft-drinks.
~Reducing the Glycemic Effects of High GI Foods by including a low GI food like beans or berries; adding vinaigrette or any acidic extra (like lemon juice); prehaps, add a little olive oil too.
~Grazing is always better than pigging out. Having 4-5 small meals a day with low GI foods is better than fewer larger meals.
Over the years, we've pcked up some strategies for effectiveness with the GI plan, here's what we've discovered (in no particular order):
~Generally fat or protein doesn’t increase glucose levels.
~Most low glycemic index foods have more fiber ‘n are low in fat (which are recommended).
~Prepare dishes with beans such as chili, soups, and salad.
~Fresh fruits have a low GI, so they break down into sugar slowly in your body.
~Eat parboiled, brown or white rice more often than instant rice.
~Eat pasta, rice, yams, lima beans or baked potatoes more often than mashed, boiled or instant potatoes.
~Increasing number of low GI foods such as legumes, barley, pasta and whole grains (e.g., cracked wheat) in your meal plan may have real benefit in controlling blood glucose levels.
~Protein and fat with meals can slow down carbohydrates absorption during digestion. Add fats in moderation to your foods and choose heart healthy fats such as non-hydrogenated margarine and vegetable oils.
~If you eat a high GI food (like a baked potato) with protein (like grilled chicken), fiber, and fat (like a spinach salad with an oil-based dressing), the overall gylcemic effect of the meal is much lower.
~Protein, fiber, and fat all slow digestion and delay sugar release.
~Adults should consume about 20 - 35 grams of dietary fiber per day from a variety of sources.
~If your blood sugar is low and continuing to drop during exercise, you would prefer to eat a carb that will raise your blood sugar quickly.
~If you want to keep your blood sugar from dropping during a few hours of mild activity, you may prefer to eat a carb that has a lower glycemic index and longer action time.
~If your blood sugar tends to spike after breakfast, you may want to select a cereal that has a lower glycemic index.
~By including a high fiber cereal such as 1-1/2 cups of oatmeal in your meal plan, you will have added an extra 10 grams of fiber.
~Eat whole grain, pumpernickel and oat bran bread more often than white bread.
~Breakfast cereals based on oats, wheat bran and barley are an ideal start to the day - all low GI foods.
~Change potatoes in the diet for pasta or rice, and use vinegar and lemon juice as alternative dressings.
~Eat too much, and you'll crowd out essential nutrients and gain weight.
~Don't eat more carbs than your need, as the number of grams times the GI is what is important.
~We should minimize eating saturated / trans fat & eat more fiber.
~Fats from cold-water fish, olive & flax oil are beneficial.
~Pizza keeps glucose up longer than any other food up to 4-5 hours after the meal.
~Harvested before they mature, potatoes are low in starch & GI, later, they have a higher starch & GI.
~Potatoes rated lowest to highest: Ruby Crescent, Russian, Round Red, La Soda, La Touge, Red Norland & Red Pontiac, Long White. White Rose, Round White, Eastern, California, Canada, Delaware, Irish Cobbler, Katahdin, Kennebec, Long Island, Maine, Superior & Yellow Finn Russet, Arcadia, Burbank & Idaho.
~Increased chromium levels help muscle cells & the liver to uptake/store more glucose, increase stored energy reserves & reduce body fat. Increased glucose storage in the liver also reduces hunger pangs & food desire as it is the liver which tells the brain to eat more carbohydrate based foods when it's glucose storage starts dropping.
~A high GI food when combined with foods such as cereal and milk or peanut butter and bread will alter (lower) the glycemic index of the meal than the food alone.
~High Glycemic Index Foods are useful for dietary variety and for replenishing muscle fuel stores after strenuous exercise.
~Low Glycemic Index Diet Plan -- simply substitute one high GI food that you would normally eat (eg. potatoes, white bread) with a low GI food (eg. pasta, whole grain bread) at each meal.
~Use dense, chewy breads made with whole seeds, not white bread.
~Enjoy all types of vegetables. Eat plenty of salad vegetables with vinaigrette dressing.
~Balance a meal containing high glycemic index foods with extra low-GI foods.
~Eat fewer sugary foods like cookies, cakes, candy, and soft-drinks.
~Reducing the Glycemic Effects of High GI Foods by including a low GI food like beans or berries; adding vinaigrette or any acidic extra (like lemon juice); prehaps, add a little olive oil too.
~Grazing is always better than pigging out. Having 4-5 small meals a day with low GI foods is better than fewer larger meals.