Low glycemic index: control your weight choosing the right food

Low glycemic index: control your weight choosing the right food

Selecting the right food for composing a balanced meal is very important.

At B-YOU we follow the principles of Mediterranean diet and we also select ingredients with a lower glycemic index.

Studies have shown that the low-GI diet may result in weight loss, reduce blood sugar levels and lower the risks of heart disease and type 2 diabetes. 

We wanted to share this article from Harvard Medical Institute about the 8 principle of a low GI lifestyle.

Eight principles of low-glycemic eating

  1. Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts.
  2. Eat grains in the least-processed state possible: "unbroken," such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals.
  3. Limit white potatoes and refined-grain products, such as white breads and white pasta, to small side dishes.
  4. Limit concentrated sweets—including high-calorie foods with a low glycemic index, such as ice cream—to occasional treats. Reduce fruit juice to no more than one-half cup a day. Completely eliminate sugar-sweetened drinks.
  5. Eat a healthful type of protein, such as beans, fish, or skinless chicken, at most meals.
  6. Choose foods with healthful fats, such as olive oil, nuts (almonds, walnuts, pecans), and avocados, but stick to moderate amounts. Limit saturated fats from dairy and other animal products. Completely eliminate partially hydrogenated fats (trans fats), which are in fast food and many packaged foods.
  7. Have three meals and one or two snacks each day, and don't skip breakfast.
  8. Eat slowly and stop when full.
    There are plenty of healthy and nutritious foods to choose from. You should base your diet on the following low-GI foods:
        • Bread: Whole grain, multigrain, rye and sourdough varieties
        • Breakfast cereals: Porridge made with rolled oats, bircher muesli and All-Bran
        • Fruit: Such as apples, strawberries, apricots, peaches, plums, pears and kiwi
        • Vegetables: Such as carrots, broccoli, cauliflower, celery, tomatoes and zucchini
        • Starchy vegetables: some potato varieties, sweet potatoes with an orange flesh, corn, yams
        • Legumes: Examples include lentils, chickpeas, baked beans, butter beans, kidney beans
        • Pasta and noodles: Pasta, soba noodles, vermicelli noodles, rice noodles
        • Rice: Basmati, Doongara, long-grain and brown rice
        • Grains: Quinoa, barley, pearl couscous, buckwheat, freekeh, semolina
        • Dairy: Milk, cheese, yogurt, custard, soy milk, almond milk

        The following foods contain few or no carbohydrates and therefore do not have a GI value. These foods can be included as part of a low-GI diet:

        • Meat: Including beef, chicken, pork, lamb and eggs
        • Fish and seafood: Examples include salmon, trout, tuna, sardines and prawns
        • Nuts: Such as almonds, cashews, pistachios, walnuts and macadamia nuts
        • Fats and oils: Including olive oil, rice bran oil, butter and margarine
        • Herbs and spices: Such as salt, pepper, garlic, basil and dill

         

        Source: 

        https://www.health.harvard.edu/healthbeat/8-principles-of-low-glycemic-eating#:~:text=A%20low%2Dglycemic%20diet%20can,heart%20disease%2C%20and%20other%20conditions.