Low Glycemic Index Diet Plan
A low glycemic index diet plan is often recommended to those who want to maintain the optimum level of their blood glucose. Aside from balancing the glucose level, it can also help you reduce weight. This type of diet (glycemic diet index) can help you stabilize your blood sugar level and reduce your hunger at the same time by combining low glycemic carbohydrates with lean proteins.
To obtain optimum blood sugar level and to reduce weight, make sure to combine your low glycemic index diet plan with lots of proteins and omega 3 fatty acids. This is ideal to those who want to maintain a stable blood sugar (see sugar glycemic index) as well particularly to those suffering from type 2 diabetes, insulin resistance and obesity. To be able to obtain your desired results, you have to follow this type of diet for at least a month. After doing so, you may choose to continue with a low glycemic index diet plan or you may switch into another diet plan of your choice (see glycemic index recipes).
If you are certain that you want to maintain a proper low glycemic index diet plan, then you can use the menus below as your pattern. These foods can also be a part of your diet menu.
- Cereals such as rolled oats, oat bran, porridge (glycemic index of oatmeal) or natural muesli.
- Breads such as linseed and soya bean, heavy mixed grain, sourdough wheat (wheat glycemic index), whole grain pumpernickel or sourdough rye (bread glycemic index).
- Vegetables such as frozen sweet corn, boiled carrots, broccoli, cabbage, tomatoes, green beans, onions, frozen green peas, raw carrots, aubergine or eggplant, cauliflower, mushroom, chilies, lettuce and red peppers (glycemic index vegetables).
For lunch and dinner:
- Potatoes, egg, buckwheat, sweet potatoes, wheat tortilla, wheat pasta, meat ravioli, brown rice, yam or noodles.
For a sample low glycemic index diet plan recipe, you may try having Tuna Steak with Apricot compote. This recipe can help you keep a well-balanced blood sugar level.
- 1 tuna steak
- 8 dried apricots
- 1 tbsp. brandy
- 2 tbsp. olive oil
- ½ small red onion
- 1 medium-sized tomato
- 1 tbsp. balsamic vinegar
- ½ tbsp. dried thyme
- A few crisp lettuce leaves
To start with, finely chop ½ tomato and dried apricot. Put it in a blender and add the brandy, vinegar, thyme, olive oil and pepper. Mix all ingredients well. Marinate the tuna in the sauce for 30 minutes at room temperature. Slice the onion and fry for 2 minutes. Slice the remaining tomato and apricot and fry it together with the onion. Lay the fried onions, tomatoes and apricots on a well-washed lettuce. Fry the tuna and everything else together until the fish turns red.
There are actually lots of low glycemic index diet plan recipes available. You may try looking for some on the internet or in cookbooks or magazines. These recipes are often recommended to those suffering from various heart conditions, obesity, high blood pressure, diabetes, obesity and to those who wants to lose or maintain a normal weight.
If you are not familiar with the low glycemic index diet plan, you may ask a dietician, a nutritionist, or even your physician for some advice and for further explanations, and to be able to get help on how to get started.