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Plain Index
What Is GI Or the Glycemic Index?
The glycemic index (GI) is a way of measuring the rate at which carbohydrates are broken down and appear in the blood as simple sugars.
In high GI foods the sugars enter the blood stream very quickly, providing quick energy, but it is short lived. We are now beginning to understand that this blood sugar "spiking" has many detrimental effects on our health over the long term.
Low GI foods provide greater satiety and sustained energy. By virtue of their slow digestion and absorption, low GI foods can help control appetite and delay hunger.
Benefits of a low GI diet • Help to control weight • Increase the body's sensitivity to insulin • Reduce blood cholesterol levels • Reduce cardiovascular disease risk • Reduce hunger and keep you fuller for longer • Prolong physical endurance
The Glycemic Index concept Glycemic Index (GI) is used to rank foods based on their immediate effect on blood sugar level on a scale of 0-100 Glycemic Index range:
• Low GI = 55 or less • Medium GI = 56 - 69 • High GI = 70 or more
Low GI carbohydrates are digested and absorbed more slowly thereby having a lesser impact on blood glucose levels.
Some Low GI foods(snacks) you can eat are:
Fruit and Yogurt - 2 pieces of fruit with a pot of low fat yogurt
Broccoli florets - dipped in low fat sour cream with come chives. Yummy!
Smoothie - skim or low fat milk (or soy if lactose intolerent), with 1 banana, some blueberries and strawberries.
Fruit: 1 apple and 1 pear
Crispbread (Ryvita) - tpped with thin slices of low fat cheddar cheese
Nuts: Handful of walnuts, brazil nuts or trail mix.
Sticks: celery stick or carrot sticks dipped in peanut butter or cream cheese
Chocolate: 4 squares of plain chocolate with a glass of skim milk
Vegetable juice: 5 carrots, 1 apple, 2 celery sticks
Fruit and Yogurt - 2 pieces of fruit with a pot of low fat yogurt
Broccoli florets - dipped in low fat sour cream with come chives. Yummy!
Smoothie - skim or low fat milk (or soy if lactose intolerent), with 1 banana, some blueberries and strawberries.
Fruit: 1 apple and 1 pear
Crispbread (Ryvita) - tpped with thin slices of low fat cheddar cheese
Nuts: Handful of walnuts, brazil nuts or trail mix.
Sticks: celery stick or carrot sticks dipped in peanut butter or cream cheese
Chocolate: 4 squares of plain chocolate with a glass of skim milk
Vegetable juice: 5 carrots, 1 apple, 2 celery sticks
For more information go to www.happybod.com or call/text 0422480163 for a free health assessment by myself or Louise!
Kathryn O'Riordan & Louise Greally
Directors HappyBod - The Inside-Out Approach to Weight Loss and Health
About the Author
Kathryn O'Riordan & Louise Greally
Directors HappyBod - The Inside-Out Approach to Weight Loss and Health
W: http://www.HappyBod.com W: http://www.happybodloseweight.com P: (+61) 0405 366612
Louise Greally - Health and Wellness coach, Weight loss and nutrition specialist & Speaker
Kathryn O Riordan- Health therapist, Weight loss and nutrition specialist & Corporate health business owner
No unrefined sugar, does plain white sugar work?
I was wondering, I want to make this bread recipe:
http://vegweb.com/index.php?topic=5732.0
It calls for 1/3 cup refined sugar. I'm out of unrefined, but I do have your plain white sugar, would that work in this recipe or brown sugar even? Thanks!
yes, regular sugar will work just fine..
Plain Asia - Index Keyboard