Glycemic Index Diet Plan

For Weight Loss and Diabetic

Glycemic index diet plan or gi diet plan can involve in diet programs for weight loss or diabetic. Many low glycemic index food, medium gi food and very little high gi foods in the menu.

Most people know that low gycemic diet plans help to maintain blood glucose at normal level. Actually they are also helpful for obese people as well as vascular heart disease patients.

Replace carbohydrate with low gi foods in your meal plan. Your body will digest these foods slowly and you will feel full longer. You won't feel hungry soon and always pick food to eat.

Then what does a low glycemic index diet plan look like?

At breakfast you can choose these foods:

Fruit : Apple,pineapple, orange or fresh orange juice, straw berry, banana,etc.
Cereal: Oat, oat bran, rice bran, whole grain bread, etc
Skim yogurt or skim milk, egg or egg white.

At lunch:
Sandwich: two slices whole grain breads, a slice avocado, a slice lean meat or fish; Spaghetti.
Vegetable salad: Tomato, cabbage, celery, bell pepper, cucumber, olive oil/sesame oil, vinegar, a little salt, or a little mashed low fat cheese;
A fruit and fresh juice.

At dinner:
Cereal: Spaghetti, stir fried barley, steamed rice, baked sweet potato.
Protein: Grilled fish/chicken breast/beef, stewed beans.
Vegetable: Steamed broccoli, cauliflower, carrot, bok choy,etc.

Example of

low gi diabetic diet plan diet menu and diet recipes.

Avoid two mistakes when you go for low glycemic index diet plan.

Even if low gi foods cause little rise of blood sugar level, it doesn't mean you can eat as many as you want. Portion control is still important. Neither right to only eat low gi cereal such as pasta. You need keep balanced diet.

The gi for meat and fat is zero. Somebody is glad to know that. They think they can eat fat, especially saturated fat foods as many as they want. That's a risk for coronary heart disease. Healthy low glycemic diet plans should compose of low gi carbohydrate foods,many vegetables and fruits, some unsaturated fat and very little saturated fat.

What is a gi diet?

Gi food list for staple

Gi food list for vegetables,milk&snack

Gi diet for Chinese food list

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