What is the gl diet
The foods which are restricted on low GI diets are those which cause your blood sugar and insulin levels to rise fast and high. Make more of pulses including peas, beans, and lentils in soups, salads, and as a meal accompaniment instead of pasta or rice. The basic rules of any low GI diet plan are to. Swap highly refined flour products such as white bread, low-fibre breakfast cereals and quick-cooking starches for grain products produced using traditional methods (eg wholewheat pasta, stone-ground flour, old-fashioned oatmeal). Carbohydrate-free foods (eg fats and proteins such as meat, poultry, fish and pure protein powders) and foods containing so little carbohydrate that their glycemic effect is not measurable (eg cheese and eggs) are not limited from the glycemic index point of view. Adding acidic foods such as balsamic vinegar, lemon juice, vinaigrette, or pickles (for example, capers and gherkins) to your meal reduces the overall GL. Lesser amounts of carbohydrate are found in peas and beans, nuts and seeds, fruits and vegetables and milk and milk products. So for instance, mashed potatoes have a higher GI than boiled potatoes, and white bread made with highly refined white flour has a higher GI than whole grain bread. Many low GI diets also advocate choosing lean meat and low fat dairy products in order to keep intake of saturated fat low. Nevertheless, all low GI diets are based on the same principle of balancing blood sugar. However, there may be other reasons to avoid the food - for instance if it is a trans fat. This rise is measured using a scale called the glycemic index (GI for short), which is how Low GI diets got their name. The Glycaemic Load Diet is a low-carb diet plan that makes healthy eating easier than it has ever been. It is only carbohydrates which affect blood sugar and insulin levels to any significant degree. Adding a little monounsaturated oil such as olive or rapeseed oil, or a little Parmesan cheese or reduced-fat cream to recipes also reduces the GL.
Foods containing high amounts of carbohydrate include flour and sugar, potatoes, rice, corn and other grains and the many foods made with them. Cut right down on highly refined snack foods such as sweets, crisps or corn chips, cakes, biscuits, and pastries made from white flour and sugar. Lightly cook veggies for the minimum time or eat them raw. Pulses, including dried or canned, count towards your five-a-day fruit and veg. Low GI diets are similar in many ways to low carb diets, and understanding the difference between them can be confusing. Choose whole grains such as brown rice, buckwheat and quinoa instead of potatoes and white rice. Fresh, frozen, or canned fruit and veg are all fine. Eat small or moderate portions of starchy foods such as bread, potatoes, pasta, and rice. Handy Tips to Reduce the GL Having some handy tips and pointers when trying to lower your glycaemic load means that you need never get it wrong. Chose from lean meat, fish, poultry, eggs, low-fat dairy foods, soya products, or quorn. Always include a protein-rich food as part of your meal to reduce the GL. Increase intake of peas and beans, nuts and seeds and most vegetables and fruits. Low GI (glycemic index) diets come in many shapes and sizes. Aim for a minimum of five servings of fruit and veg per day. Choosing the Right Packaged Foods (If You Must). In general, the GI of a carbohydrate food becomes higher the more highly processed it is. Include lots of low-GL fruit and vegetables at every meal.
