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Low GI Carbs

Flaky Pastry With Spinach

GI Carbs stand for the Glycemic Index for carbohydrates, which is used for evaluating the effect of carbohydrates on the blood sugar levels in the body and the rate at which this conversion takes place. This index was developed in 1981 by Dr. David J. Jenkins, his objective being to find out the different types of food that were beneficial for people suffering from diabetes. A glycemic index diet was created for these individuals taking into special consideration, as to what types of food actually helped in controlling the sugar levels in their blood after digestion. Carbohydrates were chosen as the basic component for this index because they have a peculiar tendency of breaking down in order to produce vital glucose for the body. There are basically two types of GI carbs – those being high GI carbs and low GI carbs. Today however, this index has proved useful for athletes and people to keep a control over their blood sugar level and obesity. It has helped people use this index as a precautionary measure to avoid diabetes to a certain extent.

Types of Glycemic Index Carbohydrates

High GI Carbs
These are foods that are known to break down during digestion at a rapid pace and with it release glucose at a comparatively higher pace. These foods turn into sugar very quickly and then the excess sugar released by the pancreas gets stored in the body as fat. This type of fat is very hard to burn and is unhealthy. Apart from its tendency of getting stored in the arteries it also makes you lethargic and inactive. The cycle of weight gain never stops with high GI carbs as the feeling of loss in energy makes you overeat in the pursuit to gain some strength. This has an adverse effect on the insulin levels in our system as well.

Low GI Carbs
Foods with low carbohydrates, convert into sugar at a much slower rate and do not overexert the pancreas sugar releasing capabilities. It helps giving the body time for digestion and absorption of food consumed at a slower rate. It helps keep the energy levels up by providing a sustained flow of energy and thus keeps you more active. Which would directly affect in the faster burning of excess stored fat and a healthy weight loss. A regular regimen that propagates the consumption of a balanced low carb diet will ensure that your blood glucose levels and blood lipids remain moderate and regulated.

List of Low GI Carbohydrates

Here is a small list of foods that will help you figure out a balanced diet for yourself, using foods with low GI carbs that are beneficial for your overall health:

  • All kinds of Bran
  • Fruits and fresh fruit juices or shakes from cherries, apples, oranges, grapes, plums, pears, and peaches.
  • All vegetables except green peas, sweet corn and carrots are excellent in low GI.
  • Dairy and dairy products such as yogurt, skim and whole milk, and low-fat Ice-creams!
  • All sorts of nuts, as they are exceptionally beneficial.
  • Legumes
  • Brown Rice
  • Boiled pasta, spaghetti, macaroni or ravioli. Do not over boil. Cook for maximum 5 to 6 minutes.
  • Oats and muesli
  • Sweet potatoes
  • Salmon and other types of freshwater fish
  • Meat except red meat

Even though low GI carbohydrates are great for health, there is one exception. The body requires high levels of GI intake after exercising, because it helps replenish the required level of glycogen in the muscles in a uniform manner. Here are a few low GI recipes that you can begin your diet with:

Salmon/Turkey, Beans and Pasta

  • Black olives
  • Ginger/garlic
  • 1/2 teaspoon olive oil
  • Chilly flakes and black pepper
  • 2 – Green pepper
  • French beans
  • 1-Onion
  • Cider vinegar

Cut the meat into thin slices and thereafter semi-boil the salmon/turkey in the microwave or pan. Throw away the extra water. Simultaneously, cook the pasta, but remember to drain its excess water. Now, saute the beans, in 1/2 teaspoon of olive oil, add the oregano, black olives, chilly flakes, green pepper, and onions. Now, throw in the salmon/turkey, and the pasta, and allow it to cook on low heat for 10 minutes. Add cider vinegar, salt, and black pepper as per your preference.

Spinach and Chicken Bake

  • Non-fat Cheese/cottage cheese
  • 4 – Tomatoes
  • 2 – Egg-whites
  • Black olives
  • Ginger/garlic
  • 1/2 teaspoon olive oil
  • Chilly flakes and black pepper
  • 2 – Green pepper
  • 1-Onion

Use any fat-free cheese/cottage cheese to make this dish. You will need to shred the chicken breast and mix it with diced capsicum, tomatoes, garlic, ginger, and onions. Add the spinach and mix the chicken thoroughly, along with the egg white. Preheat the oven at 350°F for five minutes, thereafter coat the container with a few drops of olive oil, and evenly spread the meat. Bake for 5-7 minutes on 350° F.

The above mentioned list has proven to be effective, and it has every reason to be. They all being foods low in carbs, are natural and nutritious. They are bound to yield beneficial results for you, and all you need to do is to be patient and ardently practice, making these foods an integral part of your daily diet and food preference. Another golden rule of keeping your weight in check, is to not overeat at dinner time or at nights. The reason being that, our metabolism is at its lowest at that time and therefore fat does not burn as quickly as during the day when we are active. This causes the fats to get stored and us to gain weight. Having light meals and regular small meals that consist of low GI carbs, when consumed throughout the day is a great way to keep fit and control weight. Just remember not to eat more than the total sum of your normal meals in each small meal you consume. That would completely defeat the purpose of weight loss and health security.

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