It is widely known that the best way to lose weight is to do it slowly. To be able to stick to this though, a shift in perception is required. This is a lifestyle change, not a diet. Understandably, it is hard not to view it as a diet if there are feelings of hunger all of the time. Luckily, the low GI diet really does manage to be healthy, yet filling. The best part? There are no more cravings as the body gets all of the food intake it needs.
The Benefits of Low GI
Obviously a huge benefit of moving onto a low GI diet is the fact that it is healthy, yet satisfying. This makes it easier to actually stick to it instead of falling off and getting into yo-yo dieting habits.
It really is quite easy to follow as well, by simply replacing high GI carbohydrates such as jasmine rice and potato with low GI options like basmati rice and sweet potato
Besides weight loss, there are many health benefits to a low GI diet, such as reducing the risk of developing type 2 Diabetes, higher blood cholesterol and heart disease. Also, low GI helps to lower the body’s insulin levels, which is good news for people with diabetes, pre-diabetes or polycystic ovary syndrome.
How Does Low GI Work?
The Glycemic Index (GI) is a ranking of carbohydrates according to their impact on blood glucose levels. All carbohydrates are broken down in the intestine into glucose. The Glycemic Index rates how fast these carbohydrates are converted to glucose.
High GI carbohydrates turn into glucose quickly giving your blood sugar levels a spike. A low GI carbohydrate is absorbed more slowly, keeping blood sugar levels steady for longer.
Keeping control of blood sugar means it will not get sudden spikes and dips. A dip will lead to cravings of sugar, which then turns into another spike and dip in blood glucose. By keeping this stable the body not only feels fuller for longer, but will also have less cravings for sugary snacks.
Low GI Diet Recipes – Where to Find Them
There are hundreds of delicious low GI recipes that can be found online. Alternatively there are many good recipe books for sale such as:
The Everything Glycemic Index Cookbook by Nancy T. Maar.
Low GI Food, food for life, published by Murdoch Books.
The Tony Ferguson Cook Book, published by Mad Canoe Advertising.
Also try picking up any recipe book that is made to assist diabetes, as these will also be low GI recipes.