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Title : Low glycemic diet weight loss for people with diabetes
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Low glycemic diet weight loss for people with diabetes

obesity or overweight is the biggest problem, many people, especially those with sedentary lifestyles are facing these days. There are many ways through which one can lose weight naturally such as high protein diets cardio exercises Acupressure Postures yoga etc. .. I have already covered about them on our blog. Unfortunately, if you are a diabetic patient, then you may find it difficult to lose weight through diet fast programs such as the letter GM diet or others. It is because of these diets are based mainly on consumption of selected foods, which is not suitable for people suffering from diabetes. The only plan ideal weight loss for diabetics patients is to follow a low GI or low glycemic diet. Since the foods you eat on this diet plan helps in managing their levels of blood sugar, you do not have to worry about your diabetic condition.

What is the glycemic index (GI)?

Glycemic Index is nothing more than a table that lists the foods according to the percentage of carbohydrates (sugar and starch) and its effect in their levels of blood sugar. Most of the foods we eat regularly, like potatoes, white bread, cookies or cakes are rich in carbohydrates or carbohydrates (as affectionately call). By consuming these foods, our body reacts negatively, resulting in our system out of balance. The problems that we usually face after regularly consuming these foods are mood swings, sugar cravings, fatigue and chronic diseases. Therefore, not only diabetic patients, all who are health conscious should plan their diet based on the glycemic index to restore the system to the natural state of work

There are actually three types of foods with a IG -. Low GI (<55), medium GI (55 to 69) and high GI (> 70). It is always advised to stay away from foods with high GI if you want to lose weight because they are converted to glucose more quickly than foods with low glycemic index. Glucose then be released into the bloodstream, where insulin hormone simply distributes glucose in our body without any restraint.

But when you consume foods with low glycemic index, the process of conversion of glucose is very slow. Therefore, the time required for the release of glucose into the bloodstream is also slow. In such cases, a very moderate amount of insulin is released by the pancreas and your body will have enough time to decide where and how to use energy time.

In this case, there should also be noted

when the higher glucose levels is pumped into the bloodstream, does nothing but harm to your body. In such a scenario, the body will release higher levels of insulin to compensate glucose, resulting in the accumulation of excess fat in the body. When this process continues every day, then you will definitely gain weight.

Example plan low glycemic diet for diabetics Patients

Breakfast:

Like we always say, never skip breakfast. And also it is recommended to have a healthy and protein rich food for breakfast, providing enough to carry out their regular day to day activities without feeling sick energy.

banana and yogurt (curd) beaten : Add a ripe banana, 200 ml of low-fat or skim milk, 150gm low-fat yogurt (curd) and little drops of vanilla essence in a flask and the ingredients mixed until the mixture becomes smooth. You can also add ice cubes if necessary and serve cold

Lunch :.

This is the best time to have a bit of healthy soups and vegetable salads. Try to drink at least 2-3 glasses of water 30 minutes before having your lunch as this will avoid overeating

Ex :. Mixed vegetable soup or chicken salad vegetables

Cena:

Since this is the last meal of the day, it is better to include some protein and fiber, helping you stay full until it wakes up the next morning. When the stomach is full (with protein), do not crave for midnight snacks

Ex :. Tomato paste with tofu, if you are a vegetarian. Prawn biryani or baked salmon fillets, if you are a non-vegetarian like me. You can replace outbreaks in this Rice biryani recipe with prawns.

List of healthy, low-glycemic index foods

Try to include grains like quinoa, barley, buckwheat in your diet. If you are a lover of fast food, you can make pasta and noodles made from durum wheat grains. To avoid feeling hungry, try to include dried, yogurt, fruit buds window snacks. It is allowed to complete the bread, but say no to white bread, because it is high in calories. Sweet potatoes are one of the best foods to have on the plan low glycemic diet. Apart from the above foods, include a variety of fruits and vegetables into your routine for better weight loss results

. Reference: Graphic GI foods - Harvard.edu

Finally, avoid any kind of fast foods that are high in unhealthy refined carbohydrates . You only need healthy complex carbohydrates and whole grains, as they help in maintaining their glucose levels in the blood, in addition to allowing you to lose weight naturally.

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