Unless you just got back from a very long trip to a desert island, you probably know that low carb diets (and hence, recipes) have been popular for the last several years. They emphasize that only a small percentage of the calories in your diet should be from carbohydrates (which, generally speaking, are starchy and sugary foods). Reducing the number of carbs in your diet leads to weight loss because they are usually high-calories foods; therefore, eating less carbs obviously equals consuming fewer calories.
In addition, the body will not produce insulin in response to sudden blood sugar surges. These surges prevent the breakdown of body fat. Proponents of low-carb diets say that reducing carbs and increasing consumption of lean proteins and certain fats will cause the body to use more stored body fat as energy.
Not all carbohydrates are the same, though. While low-carb recipes concentrate on the quantity of carbs consumed, low glycemic recipes go a step further and define the quality of the carbohydrates.
Foods are rated on the glycemic index according to how quickly their sugars are released into the bloodstream. Blood sugar spikes lead to quick drops in blood sugar, leaving you tired, lethargic, and hungry. Slow, steady release of carbohydrates keep blood sugar levels even, which helps you feel full longer and less likely to overeat. It can reduce your "bad" LDL cholesterol and risk of heart disease, and help control diabetes.
How do you know if a food is low glycemic? There are books available that rate hundreds of foods on the index, and lists are available on the internet. But, in general, the more a food is processed and removed from its natural state, the higher it is on the glycemic index and the quicker it raises blood sugar levels. The more natural fiber left in a food, the lower it is on the index because fiber is either indigestible or slowly digested. There are exceptions to this rule of thumb, with very sweet fruits and vegetables. But is a useful way to think about the foods you choose.
For example, white bread is high on the glycemic index because the wheat used in making it has been stripped of its fibrous outer covering, allowing the starches to be digested very quickly. 100% whole grain bread, on the other hand, retains the grain's natural fiber, so it is digested slowly and steadily. A food is considered low glycemic when it is below fifty-five points on the glycemic index. High glycemic foods are between seventy and one hundred points, and fifty-six to fifty-nine point foods are considered moderate.
There are low glycemic recipes available, and changing the way you eat gradually can lead to long-lasting health. There are lots of tasty low glycemic recipes out there, and you can modify some of your favorite recipes by replacing high glycemic foods with low ones. Using more vegetables and whole grains in your diet, and replacing high-fat dairy products with low-fat versions is a good way to start.
Choosing low glycemic recipes is easy, and it is one more way you can reach your healthy lifestyle goals.
Meals that have high glycemic levels are responsible for a higher insulin output which would then store more glycogen and fat. As a matter of fact, meals that contain high glycemic levels will cause the blood glucose to raise two times higher than a low glycemic meal even when both meals have the same amount of calories. High glycemic meals are less filling, lead to feelings of hunger sooner or increased meal size as opposed to low glycemic meals.
Some studies have revealed that children who eat a high glycemic breakfast consumed more calories before dinner than children eating a low glycemic meal. There is always more weight loss on low glycemic diets than high glycemic diets of the same calories.
To increase low glycemic foods in your diet, increase consumption of fruits, vegetables and legumes. Choose pasta, stone ground breads and old-fashioned oatmeal, over potatoes and instant rice. The less processing a food has, the more fiber it retains and the lower its glycemic rating too.
Did you know that rice cakes are high glycemic? Don't be fooled by supposed "diet food". Check the ingredients. There is always a lower glycemic alternative. For example, when choosing fruits, oranges, apples and cherries are lower on the glycemic index than watermelon or bananas. An easy rule of thumb to remember is high fiber, natural foods are better for your health.
If you are on a low glycemic diet whether it is for health purposes or to monitor your blood sugar, there are plenty of recipes available that are made with the glycemic index as the guide. Adding fat, fiber and protein slows the absorption of carbohydrates, helping to control your insulin response. Portion size matters no matter what they tell you. If you eat too much food at one sitting you will have an insulin surge, which is not good. Think of a low glycemic diet as a slow burning fire. When you consume a low glycemic diet, your body will release glucose very slowly. Your body gets glucose at a nice, slow rate and runs smoothly. This is what you what.
There are many reasons why people opt for a low glycemic diet. Perhaps you're struggling to lose weight. Perhaps you have type 2 diabetes or have been told by your doctor that you are pre-diabetic. Maybe you would like to lose a few pounds and would like to have access to tasty recipes that won't spike your blood sugar. Maybe you just simply wish to change your diet to include healthier foods.
There are many benefits to eating low glycemic recipes. Don't let the thought of taste deter you. People have been researching this method of food preparation for a long while. You can find an unlimited number of recipes for all occasions that taste great.
Shannon Pollock has sinced written about articles on various topics from Pets, Infections and Energy Healing. Shannon Pollock has been teaching people about natural health remedies for many years. She is a specialist with experience in natural remedies for both people and animals.For more information on the benefits of low glycemic recipes, as well as other natu. Shannon Pollock's top article generates over 33100 views. to your Favourites.