Not all carbohydrate foods are created equal, in fact they behave quite differently in our bodies. The glycemic index or GI describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Choosing low GI carbs (the ones that produce only small fluctuations in our blood glucose and insulin levels) is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss.
"Breakfast like a Queen, Lunch like a Princess, & Dinner like a Pauper." Yes Darin... you too can be a princess. HA!
Carbs before noon, proteins after noon. Lots of calcium (50% Calcium to Magnesium) and lots of water. To sustain energy, replenish Vitamin C & B loses due to the water increase.
Understand the Glycemic Index. The basic technique for eating the low GI way is simply a "this for that" approach - i.e., swapping high GI carbs for low GI carbs. You don't need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet. Use:
- Breakfast cereals based on oats, barley and bran.
- Breads with whole grains, stone-ground flour, sour dough
- Reduce potatoe intake
- Enjoy all other types of fruit and vegetables
- Basmati or Doongara rice
- Pasta, noodles and quinoa are good too.. and
- Plenty of salad vegetables with a vinaigrette dressing
See the American Diabetes Association for more information on meal planning and the GI Index.
