Best Low Glicemic Diet Tips: 2013

Kamis, 19 September 2013

How to Start the Low GI Diet

The glycemic index, or GI, of a food refers to a value assigned based on the increase of a person's blood sugar levels as a result of having eaten that food. The low GI diet operates on the premise that foods that have a GI of 55 or less leave you feeling fuller for longer periods of time, resulting in a lower intake of calories. Follow this menu plan as you start your low GI diet, changing and adapting it as you learn about the different low GI food choices.

Instructions

Have bran cereal topped with slices of peach and strawberry--two low GI fruits--for breakfast. Ideally, you should eat your cereal with skim milk, but have other milk at the beginning of the diet if you must.

Prepare a salad consisting of any combination of raw vegetables, all of which fall into the low GI category, for lunch. Alternatively, eat a soup consisting of low GI legumes such as lentils or barley. For some, a mid-day combination of both salad and soup is the trick to feeling full.

Include a lean meat or fish fillet in your dinner, ideally with a side of raw vegetables. However, it is understandable if at the beginning you will crave high or medium GI foods such as white rice, mashed potatoes and white bread. Have these items as side dishes that you gradually begin to cut out of your diet with each new day. Restrict portions of high GI foods to the size of your palm.

Eat hummus, whose GI is a mere six, on a whole wheat pita when you are craving a midday snack. A second snack can include a mix of peanuts, walnuts and cashews or a small serving of plain yogurt along with a plum or a handful of fresh cherries.

Choose beverages low in caffeine and sugar such as water, unsweetened fruit juice and decaffeinated coffee or tea.

Ease into making low GI desserts a part of your everyday menu. Begin by eating a smaller amount of your favorite dessert than you usually would, for example half of a doughnut or candy bar. Reduce these portions as time goes on, supplementing them with a serving of fresh fruit. Your body will soon learn to satisfy its sweet tooth with the sugars found in fruits.

Follow this low GI menu for the first several days of dieting. As you go along, experiment with low GI choices and recipes (see Resources) to establish an eating routine that suits your tastes, without leaving you feeling unsatisfied.

Rabu, 18 September 2013

A List of Foods Low in Fiber

Gastrointestinal problems, like diverticulitis, can create a need for low-fiber diets. A low daily intake of fiber means 20 grams or less of fiber intake per day. This diet is not recommended for long periods of time, since it can lead to other gastrointestinal disorders.

A good rule of thumb is to stick to enriched white flour and avoid whole grains. Try white bread, bagels, English muffins, plain cereals, white rice, refined pasta, arrowroot cookies, and tea biscuits.

Peel the skin off fruits and vegetables before cooking or serving. Low sources of fiber include mushrooms, beets, green beans, carrots, eggplant, peppers, squash, and zucchini. Avoid dried fruits, raisins, and berries. Stick to applesauce, apricots, bananas, grapes, melons, and clear juices.

Most meats are acceptable; just be sure to cook them until they are tender. Eggs are a good low-fiber, high-protein alternative.

Most dairy products are low in fiber, but avoid yogurt or cheese containing seeds. Use sparingly, since milk can cause constipation and other digestive problems.

Keep it plain, including pudding, custard, gelatin, sherbet, tapioca, cake, and cookies.

Acceptable fats are butter, margarine, cooking oils, mayonnaise, and cream. Avoid spicy foods, but most toppings are low in fiber and don't cause a problem. Enjoy mustard, ketchup, sugar, salt, pepper, jelly, honey, and syrup.

Foods to Avoid When on a Low-Oxalate Diet

Oxalates are compounds produced by plants to protect them from insects and diseases. In small amounts, oxalates help the human body manage calcium. But in large amounts, they can crystallize, causing problems such as kidney stones, gout and arthritis. Since oxalates are naturally occurring in many foods, careful attention to diet is necessary to prevent or treat these problems.

Many fruits have high oxalate contents and should be avoided. Among them are berries (such as blackberries and raspberries), currants, figs, kiwi, oranges, papayas and starfruit. While lemon and lime juices do not contain high levels of oxalates, their peels do, and so baked goods, beverages and other products that might contain citrus zest or oil as well as juice.

Fruits high in oxalate can be replaced by fruits low in oxalates, such as apples, apricots, avocados, grapes, melon, peaches, pineapple and plums. Try grapes frozen for a snack, or make an apple salad with coconut (replacing high-oxalate walnuts) and yogurt dressing.

Beets, broccoli, carrots, celery, okra, olives, potatoes, spinach and other dark leafy greens and tomatoes are all high in oxalates. This may seem very limiting at first, but there are other vegetables at your disposal. Red bell pepper, cauliflower, cucumber, green peas, cabbage, acorn squash, onions, pumpkin, asparagus and zucchini are all low in oxalates.

In addition, the oxalate content of some vegetables changes depending on how they are prepared. Tomatoes have a high oxalate content when cooked and canned, but lower oxalate content when fresh. Cauliflower's oxalate content can be lowered even more by boiling it. Broccoli has a high oxalate content when steamed, but is fine to eat fresh. Carrots should not be steamed or eaten raw, rather boiled, for a lower oxalate content.

Most meats and dairy products contain very low concentrations of oxalates. Beans and nuts, on the other hand, have high concentrations of oxalates (with the exception of coconut, black-eyed peas and yellow split peas). Green split peas, mung beans, chick peas, and tofu (made from soybeans) have lower concentrations of oxalates than most legumes. They still should be eliminated in the early stages of a low-oxalate diet, but they can be reintroduced slowly.

Corn, barley, rice, wheat, rye and millet all contain low amounts of oxalates. The concentration of oxalates in different types and brands of pasta varies. Wheat should be avoided in the early stages of a low-oxalate diet, but different types of wheat product can be introduced slowly, depending on the body's reaction.

Minggu, 15 September 2013

List of Foods for Low Glycemic Diet

Low glycemic or "low GI" diets include foods with a low glycemic index. The glycemic index goes from 0 to 100 and refers to how eating a food will affect blood sugar. A food with a low glycemic index raises blood sugar levels relatively little. Positive effects of low GI diets include weight loss, reduced risk of heart disease and healthy management of diabetes. As a rule of thumb, proteins and vegetables are low GI, whereas many carbohydrates have high glycemic levels.

As carbohydrates typically have high glycemic index levels, it's important to consult with a GI list regarding all cereals, grains and starches. Bakery products normally have high GI. However, multi-grain or whole grain breads have low GI's of 48 and 50, respectively. For breakfast, All-Bran cereal has a GI of 42 and non-instant porridge is 49. Many grains have low GIs, with pearl barley extremely low at 25, rye 34, wheat kernels 41, instant rice 46 and parboiled rice 48 and cracked barley 50. Pasta is relatively low, with protein enriched spaghetti at 27, fettuccine 32, vermicelli 35 and whole wheat pasta 37. Regular white spaghetti is 41, and macaroni is 45. Meat-filled ravioli has an index of 39.

Fruits run the GI gamut, from cherries at 22 to dates at 103. Low GI options include cherries, grapefruit, prunes and apricots, all 30 and below. Between 30 and 45 are apples, fresh or canned peaches (in juice), fresh or canned pears (in juice), plums, strawberries, and oranges. With an index between 45 and 55, you can select from grapes, mangoes or bananas. Vegetables tend to have low glycemic indexes. Broccoli, cabbage, lettuce, mushrooms, onions and red peppers all have an index of just 10. With a GI of 15, select from artichoke, asparagus, cauliflower, celery, cucumber, eggplant, green beans, snow peas, spinach, summer squash (young), tomatoes and zucchini.

Dairy products have a relatively low GI, with yogurt having an index of just 14. Milk ranges from 24 to 34, with whole milk having the lowest GI, followed by skim and then semi-skim. Good news to chocolate lovers, chocolate milk has an even lower GI than regular milk! Ice cream has a GI of 38, or 43 for low-fat ice cream. Beans and legumes have low GIs, with dried chickpeas, kidney beans and lentils all just under 30. Lima beans, yellow split peas, canned chickpeas and canned blackeyed peas fall between 30 and 45. Baked beans and canned kidney beans fall between 45 and 55. Meat, poultry and fish range in GI, with low glycemic options including sushi, with an index of 55, breaded white fish, at 38, and sausage, at 28.

Sabtu, 14 September 2013

Low Carb Diet Side Effects

A low carbohydrate diet can be a very successful tool for weight loss. By putting the body into a state of ketosis, stored fat is burned more efficiently. Coupled with exercise, this can lead to a healthy and effective reduction of body fat. A low carb diet has few side effects, many of which are positive--weight loss, stable blood sugar and decreased cravings for processed foods are among them. However, there are some negative side effects to consider.

One of the most obvious side effects of a low carbohydrate diet is weight loss. When the body is put into a state of ketosis, it is forced to burn stored fat reserves. This results in a decrease in body fat. A low carb diet has the potential to be high in protein; when coupled with exercise, this type of diet is excellent in promoting a build of lean muscle tissue, resulting in a more effective metabolism.

A less well-known benefit to a diet low in carbohydrates is a stable glucose level. When processed foods that are high in carbohydrates and low in fiber or protein are consumed, this results in a fast release of glucose. This gives a quick burst of energy which quickly subsides. By avoiding foods that cause these peaks and valleys in glucose levels, the blood sugar remains stable. Less insulin is produced, which can decrease the chance of metabolic disorders such as insulin resistance and diabetes.

Related to stabilizing the blood sugar, consuming food which is low in carbohydrates but high in fiber results in a slow release of energy. This ensures that the fuel you consume is burned for much longer than the quick spikes provided by refined and processed foods. The end result is a lasting, steady feeling of energy, rather than quick highs and prolonged "crashes" where the only fix is to eat more.

Another side effect of a low carb diet is reduced cravings for more carbs. This is a result of the stable blood sugar levels that occur when a low carb diet plan is being followed properly. The stable glucose levels and slow burn of energy released by high fiber foods keeps the body nourished for longer periods of time, making it easy to fight the physiological cravings for carb-rich foods such as bread and pasta.

While a low carb diet has many positive side effects, there are some potential health hazards since the body does need some carbohydrates to function properly. The absence of carbohydrates can cause a potentially dangerous condition in some people, caused by ketone buildup, a side effect of burning stored fat. Lactic acidosis is another potentially dangerous side effect, resulting from a buildup of lactic acid in the blood. For this reason, a medical professional should be consulted before undertaking any diet program.

Jumat, 13 September 2013

What Alcohol Can One Drink on a Low Carb Diet?

Alcohol is composed of sugars and carbohydrates; low-carb dieters are told to refrain from these less-nutritional items. Because alcohol is widely considered a great social lubricant, many low-carb dieters find it difficult to give it up completely. If you must drink, consume these libations while on a low-carb diet.

The essential goal of the low-carb diet is to limit, or restrict, the intake of carbohydrates and consume higher amounts of protein, as part of a nutritious diet regimen. The body burns fat by churning at a higher metabolic rate to breakdown the protein, while there are few carbohydrates to break down. Dieters may feel sluggish, due to the fact that carbohydrates provide energy. Exercise should always be combined with nutrition as well.

Although alcohol holds very few healthy nutrients, many find it difficult to give up alcohol completely when on a low-carb diet, or any diet, for that matter. Although the sugars and carbohydrates in alcohol vary by choice of drink, understanding what you are drinking and what you can get away with will prove helpful in your goal of getting fit and having fun. Robert Atkins, the prototypical low-carb diet guru, advises refraining from all alcoholic beverages while dieting: "Alcohol, whenever taken in, is the first fuel to burn. While that's going on, your body will not burn fat. This does not stop the weight loss, it simply postpones it, since the alcohol does not store as glycogen, you immediately go back into ketosis/lipolysis after the alcohol is used up."

If you drink beer, consider a light beer. If you enjoy mixed drinks, consider sugar-free juices or blending the alcohol with water instead. The goal is to cut carbohydrate intake.

For those who prefer an ice cold beer, lower carbohydrate versions will contain 5 grams, or less. These beers contain less than 5 grams of carbohydrates:
*Amstel Light
*Michelob Ultra
*Bud Select
*Miller Light
*Corona Light
*Coors Light
In addition, wine is also a fine choice. Sticking with the drier varieties cuts out some of the more sugary selections. Many low carb wine varieties will contain fewer than 7 grams of carbohydrates, this is fairly commonplace. As aforementioned, only the sweeter Zinfandel's, blush wines or dessert wines will exceed your low-carb budget.

Those of you who prefer a mixed drink, or a shot on the rocks will find that distilled alcohol, alcohol in its pure form, contains zero carbohydrates. So, enjoying a smooth whiskey on the rocks is, by low-carb dieting standards, the best you can do. Straight liquor becomes tricky when it is mixed with sugary fruit juices or soda; this is what should be avoided or limited. Low-carb options include:
Liquors-
*Vodka
*Gin
*Whiskey
*Rum
*Tequila
Mixers-
*Diet Soda
*Club Soda
*Water
*Lime/Lemon Juice
*Dry Vermouth

Understanding how the low-carb diet works is integral to your success. In addition, knowing when to call it quits at the bar will save you some time on the treadmill; not to mention, a headache in the morning. Knowing the science behind the diet makes decisions at the bar that much easier, and healthier. The crux of this diet is simple: burn more calories than you take in. So, if you tend to enjoy libations at, say, a Friday night happy hour, stick with the low-carb varieties. If your goal is to limit your carbohydrate intake from alcoholic beverages to 20 grams, consume no more than four beers, two mixed drinks or one bottle of wine.

Selasa, 10 September 2013

List of Low-Potassium Foods

A low-potassium diet is required for people who suffer from hyperkalemia. People with hyperkalemia have too much potassium in their blood. The average diet has a recommended potassium level of 4000 mg. A low-potassium diet has between 2000 and 3000 mg.

Low potassium fruits include apples, lemons, tangerines, raspberries, blackberries, strawberries, grapes, peaches, pears and mango. Products made from these fruits, such as juice or sauce, are also low in potassium. Enjoy these fruits as part of a well-rounded low-potassium diet.

Low-potassium vegetables include sprouts, canned beets, cabbage, carrots, cauliflower, corn, cucumber, endive, eggplant, green beans, lettuce, mushrooms, onions and radishes. These vegetables can be enjoyed raw, cooked or juiced in any combination on a low-potassium diet.

Red meats are higher in potassium. For a low-potassium diet, eat more lean meats, eggs and beans. Cold-water fish is another good source of protein that is low in potassium. Cheddar, mozzarella, feta and American cheeses are also relatively low in potassium.

Whole grains are high in protein and potassium, with the exception of oatmeal. Processed grains in products such as pasta, bread, bagels and cereal are lower in potassium and suitable for a low-potassium diet. Avoid processed foods that have trans fats, such as crackers and cookies.

The Best Low Carb Diet

The trend of low-carbohydrate diets has received much attention in recent years. Many diet trends, such as the Atkins diet, South Beach diet and low-GI diets, all adhere to similar principles of limiting the intake of simple carbohydrates while increasing lean protein and dietary fiber amounts. Each diet functions slightly differently and will have different results depending on the dieter's metabolism and lifestyle. Since each dieter is different, there is no "best" low carb diet; however, examining each different diet will allow the dieter to choose the one best for her particular body and goals.

The Atkins Nutritional Approach, also called the Atkins Diet, has received much press coverage. This diet was created by Robert Atkins, MD, in 1972 and modified with a new nutritional approach with his 2002 book, "Dr. Atkins' New Diet Revolution."

The principles of this diet limit the dieter to approximately 20g of "net carbohydrates" per day, and then gradually increase that amount as the diet progresses. Net carbs are calculated by reading the nutrition label and subtracting dietary fiber and sugar alcohol carbs from the total carbohydrate count to get the "net carb" count - the carbohydrates that actually impact the body. The diet is divided into four "phases" - induction, ongoing weight loss, pre-maintenance and lifetime maintenance.

Induction is the most limited phase. There, the dieter is limited to 20g net carbs per day. This phase forbids all simple carbohydrates, most complex carbohydrates and even most naturally occurring sugars, such as fruits and certain vegetables. This phase puts the body into a state of ketosis, in which the body burns stored fat as fuel. Following the induction phases, the dieter adds carbohydrates back in the form of fiber-rich complex carbohydrates. Once the weight loss goal is achieved, the dieter enters the lifetime maintenance stage, where the amount of carb intake is balanced so the dieter neither gains nor loses weight. This diet is effective but limiting. It requires adherence to the principles of the phases that constrict daily choices. Finding Atkins-friendly meals can be a challenge, and the supplement bars and shakes sold by the Atkins Company can be expensive.

Arthur Agatston, MD, created the South Beach Diet in the mid-1990s as a part of his cardiology practice. Similar to the Atkins diet, this diet places emphasis on replacing simple carbohydrates with complex carbs rich in fiber that do not cause the body to produce too much insulin.

Like the Atkins Diet, the South Beach Diet is divided into phases. The first phase is similar to the Atkins induction phase, in which carbohydrate intake is restricted and dieters focus on intake of lean proteins and vegetables. In the second phase, the restrictions are lifted slightly to allow the dieter to enjoy complex carbohydrates such as whole grains, whole wheat pastas and breads, and other fiber rich alternatives. This balanced approach leads to continued weight loss, which is then followed up, like Atkins, with a maintenance phase in which balance between carb intake and weight is achieved.

Considerably less restrictive than the Atkins Diet, the South Beach Diet approaches carbs as necessary. The allowance of whole grains and other complex carbohydrates make this diet somewhat easier to adhere to in the long term. It is, however, still restricted in that dieters must adhere to the rules of the diet, which can be difficult when dining out.

Another carbohydrate restricting diet is the GI Diet. This plan focuses on food's influence upon the blood sugar. High GI foods have a greater impact, impeding fat burn and weight loss, where low GI foods have a lesser impact. Principles of the GI diet are straightforward. They allow for much of the same foods as the Atkins and South Beach diets, steering the dieter toward increasing the intake of lean protein and fiber-rich vegetables. The main tenet of the GI diet is balance--if a high GI food is eaten, it should be eaten in conjunction with a low GI food to balance the impact upon blood sugar. Out of the three diets, this is the least restrictive, but this can mean that the dieter may find it easier to stray, thus making the diet less effective. On any low carb diet, it is important that the dieter gauge her body's reactions to the changes made and adjust accordingly--what works for one dieter, be it Atkins, South Beach or low GI--may not work for another.

What Are Fast Carb Foods?

Carbohydrates have the responsibility to supply energy to the body, specifically to the brain and the nervous system. Carbohydrates are divided into simple, which have one or two sugars, and complex, which have three or more. Although simple carbohydrates were formerly thought to be healthier, some complex carbohydrates break down faster than simple carbohydrates, according to the glycemic index, which measures how fast a carbohydrate raises blood sugar. Carbohydrates with higher numbers on the glycemic index, which goes up to 100, should be avoided for individuals on a diet or who have diabetes.

Fruits are considered simple carbohydrates and vary on the glycemic spectrum. The higher glycemic fruits are watermelon at 72 out of 100, pineapple (66), raisins (64) and oranges (52). If you are trying to remain low on the glycemic index, lean toward fruits such as grapefruits (25), peaches (28) or pears (36). If purchasing canned fruits, avoid any that are listed as being in any type or light or heavy syrup, which increases the number on the glycemic index.

Most vegetables, with the exception of white potatoes, are low on the glycemic index and should be consumed frequently as a part of a healthy diet. Other high glycemic vegetables include broad beans (79) and parsnips (97). Aim for green peas (48), carrots (47) or new potatoes (57) as alternatives.

Grains have a reputation for being starchy and causing weight gain when consumed too frequently. The fastest carbohydrate in the grain category is instant white rice at 87. White bread measures at 70 and white boiled rice is 56, while brown rice is 55. If you're looking for a healthier alternative, choose barley when evaluating grains.

Not all snack foods are high on the glycemic index. However, Coca Cola is at 63, pretzels are at 83, rice cakes are at 87 and scones are at 92. If you're looking for slower alternatives, consider eating hummus (6), peanuts (13) or. if you need a crunchier snack, stick with corn chips (42).

Senin, 09 September 2013

Bland Diets for Dogs With Diarrhea

Acute diarrhea can cause dehydration and electrolyte imbalance and, over time, lead to nutritional deficiencies and an overall health decline. To treat acute, intermittent diarrhea, feed your dog a bland diet and fresh, filtered water to allow the gastrointestinal system to rest and recover. Watch for other symptoms, including lethargy, confusion, vomiting or blood in the stool; these can indicate a more serious problem.

Begin by withholding food for 12 to 24 hours to allow the gastrointestinal tract to rest and flush any toxins from the system. If she shows signs of dehydration, provide salt-free broth to encourage fluid consumption.
Test for dehydration by pulling the skin between her shoulder blades. It should snap back into position immediately. If the skin snaps back slowly---or worse, stays ridged--your dog needs fluids quickly. Fill a needleless syringe or turkey buster with water. Tilt your dog's head back slightly and squirt the contents towards the back of the throat. If this is not practical or possible for you, contact your veterinarian. Dehydration is serious and your dog may need intravenous fluids.

After your dog's fast, feed a bland diet. Mix two parts cooked, cooled white rice and one part boiled ground chicken or beef. Feed about half of your dog's daily rations in four to six servings for a day. If your dog will not eat white rice, plain boiled potato or cooked oatmeal can be substituted. A tablespoon of yogurt can be added as well. If you wish to use cottage cheese, squeeze as much liquid from the cheese as possible to reduce the lactose content.

Over the next three days, mix your dog's regular food with the bland foods, tapering off the rice and meat mix and increasing food volume until quantities have returned to normal.
If your dog's symptoms return, your dog may have a food sensitivity to an ingredient in her food. Switch to a limited-ingredient dog food to test for hidden allergies. Limited ingredient foods contain alternative proteins like duck or venison and do not contain many of the common sources of food allergies and sensitivities such as corn, wheat or soy. These commercial dog foods are nutritionally complete and can be fed indefinitely.

Consider adding a probiotic supplement to your dog's diet to increase the beneficial bacteria found in a healthy gut.

Kamis, 05 September 2013

Diets for Diverticulitis & Diverticulosis

Diverticula are pouches that form in the digestive tract, typically in the wall of the colon. The presence of these pouches is referred to as diverticulosis. When particles of food become trapped in the diverticula and cause infection or inflammation, it is referred to as diverticulitis, an extremely painful condition. A high-fiber diet containing a minimum of 25 grams of fiber per day, in conjunction with regular exercise, is recommended to prevent the development of this condition.

During a diverticulitis attack, your health care provider will recommend two or three days of clear liquids to give your digestive tract a chance to rest and heal while the diverticulitis is treated. Foods and beverages commonly allowed while on a clear liquid diet include water, ice chips, plain gelatin, tea or coffee (no cream), clear soda and broth. Continuing this clear liquid diet for longer than a few days can lead to unrelated complications due to malnourishment. Call your doctor if you are not able to make the transition to low-fiber foods within two or three days.

After a few days of feeling better, your doctor will suggest that you reintroduce low-fiber foods. Examples of low-fiber foods include eggs, refined (enriched) white bread, low-fiber cereals, milk, yogurt, cheese, smooth peanut butter, white rice, refined pasta, noodles and macaroni, fruit and vegetable juices, potatoes, green beans, well-cooked vegetables, tender meats, poultry and fish. Foods and beverages with pulp, skins, seeds and nuts are to be avoided. This will give the infection or inflammation a chance to heal. Consume a maximum of 10 grams of fiber during this recovery period that should last about a month.

After you have recovered from the diverticulitis and had time to heal, your doctor will recommend you gradually transition to a high-fiber diet. A gradual transition will help you avoid bloating, abdominal discomfort and gas.

Select foods from both fiber groups: insoluble and water-soluble fibers. Both are beneficial. Insoluble fibers, from the parts of plants that do not dissolve in water, assist with stool bulk through the digestive tract. These types of fibers include whole-grain foods, dark green leafy vegetables, fruit skins, root vegetables, seeds and nuts. Water-soluble fiber, the part of plants that becomes gel-like when mixed with water, prolongs the emptying of the stomach so that foods are absorbed more slowly and cholesterol and glucose levels are not substantially raised. It is found primarily in psyllium husk, oats, beans, flax seed and most fruits and vegetables.

If you consume five servings of fruits and vegetables along with six servings of whole grain products each day, you are most likely meeting the recommended minimum fiber requirements. Your health care provider may still recommend additional fiber supplements such as Metamucil (psyllium) one to three times per day. Fiber supplements are available in tablet, powder or wafers and should be taken with at least eight ounces of water.

Anyone suffering from diverticulosis should drink a minimum of eight 8-ounce glasses of healthy fluids each day, preferably filtered water, when eating a high-fiber diet. By absorbing water to soften stool and add bulk to the colon, you will prevent the development of constipation.

List of Low Glycemic Carbs

Dieters, diabetics and athletes are concerned with their daily intake of carbohydrates. Low-glycemic carbs aid the fat burning process and gradually increase and prolong energy levels in the body. Low-glycemic carbs are beneficial, whether the consumer is eating according to the glycemic index GI (a guide to the amount of sugar that each food releases into the blood), or the glycemic load (which uses the GI plus the amount of the item consumed).

Only one bread, multi-grain bread, makes the list and, even then, only the coarse European style is recommended.

Grains having low glycemic carbs are barley, bulgur, buckwheat, couscous and converted rice; while pasta items include linguine, fettuccine, macaroni, and white, protein-enriched, or whole-wheat spaghetti. Meat-filled ravioli also makes the grade. (All pasta has carbohydrates that break down gradually and therefore releases glucose slowly into the blood stream. Thus, they have low-glycemic indexes)

Many fruits, especially berries, feature low-glycemic carbs. Some of these are raspberries, blackberries, strawberries and blueberries. Other fruits include bananas, kiwi, peaches, plums, apples, pears, dried apricots, apples, oranges and grapefruit.

Fruit juices that meet low-glycemic carb requirements are grapefruit juice, pineapple juice and unsweetened apple juice.

The Harvard School of Public Health suggests whole-grain cereals for breakfast. Hot cereals should include steel-cut or old-fashioned oats, and cold cereals should list whole grain such as whole oats or wheat as their first ingredient. Other alternatives are non-instant porridge and All-Bran.

A large variety of vegetables have low-glycemic carbohydrates. These include all varieties of peppers and lettuce, cauliflower, broccoli, asparagus, cucumber, spinach, zucchini, green beans, tomatoes, green peas, celery, eggplant and cooked carrots.

The only potatoes that fit this category of carbohydrates are sweet potatoes and yams.

Peanuts and soy nuts top this list, followed by chickpeas, white beans (including baked beans), butter, kidney and haricot beans and lentils.

Low-fat sweetened, unsweetened and fruit yogurt top the low-glycemic carb list. Other dairy products include semi-skimmed (milk that has some of the cream removed), chocolate, skim, fat-free, full-fat and soy milk.

Most meat has no carbohydrates and therefore has a zero rating on the GI list. However, because of its saturated fat, meals should contain only 25 percent meat, or about 3 oz. Skinless turkey or chicken breast is a good low-glycemic food choice with lean pork and lean beef steak coming in second.

Some unexpected additions to the low-glycemic carbs list are high in empty calories and not considered beneficial to a healthy low-glycemic diet. According to the website Herbal Vitality, these items include potato chips, crisps, pound cake, chocolate and banana cake which are low-glycemic and below the 55 index, which is the cut-off number for low-glycemic carbs. The South Beach Diet website, as well as other sites, claims that low-fat ice cream, Snickers Bars and Peanut M &M's also are low-glycemic. Here, as in all food, intake amounts must be taken into consideration.

Selasa, 03 September 2013

List of High GI Foods

The glycemic index (GI) ranks foods according to the amount that they raise an individual's blood sugar level. Foods with a high GI (generally, 70 or above) digest very quickly and are rapidly absorbed, causing them to raise blood sugar levels rapidly, which can be a problem for individuals with type 2 diabetes and coronary heart disease. These foods are less healthy than low GI foods, which have proven health benefits.

Several types of breads are considered to have a high glycemic index. After eating high GI breads, blood sugar will rise very quickly. Breads that have a high glycemic index include white bread, white rolls, baguettes, bagels, black bread and gluten-free bread. Wafer biscuits fall into this category as well.

Brown rice pasta has a very high GI. Other relatively high GI pastas include macaroni and cheese or durum wheat spaghetti. Some rices have a high glycemic index, including brown rice and jasmine rice. Rice cakes also have a high GI.

Breakfast cereals which are high in carbohydrate levels tend to have the highest glycemic index. These cereals include Coco Pops, Cornflakes, Puffed Wheat, Rice Krispies, Weetabix, Golden Grahams and Bran Flakes. Some cereal grains have a high GI, including barley flakes and millet. A number of breakfast and bakery products are also included in this category, including doughnuts, croissants and waffles.

When it comes to snacks, it's no surprise that many of these fall into the higher GI range. Pretzels, jelly beans and ice cream are some of the snacks with the highest glycemic index. Corn chips and soda crackers can be added to that list as well. Also, any time you add table sugar to a food, the GI increases significantly.

Even though we consider fruits and vegetables to be healthy, some have a higher GI than others, including potatoes, parsnips, pineapple and watermelon. Note that while steamed, mashed, instant and baked potatoes all have a high GI, those that are boiled are actually in the intermediate GI range. Broad beans are also in this category, though technically they are a legume.

How to Eat a Healthy Low-Fiber Diet

With some health conditions, such as digestive surgeries or inflammatory bowel diseases, you are required to eat a low-fiber, low-residue diet at times. This type of diet lowers the amount of undigested material that passes through your intestines, helping control inflammation. It also lessens the size of the stool, helping control diarrhea. However, this type of diet removes most of the nutrients from your diet, such as fruits and vegetables, and leaves you with white flour. Finding ways to add nutrients to a low-fiber diet is important.

Instructions

Remove the skins and seeds found in fruits and vegetables, and cook them. The skin is where most of the fiber is stored, and the seeds are harder to digest. For example, dig the seeds out of tomatoes and cook them into a tomato paste or puree. Or, cut off an apple skin and cook it into applesauce.

Eat canned fruits and vegetables, which already have the skins and seeds removed, or drink strained fruit or vegetable juices without pulp. Choose canned options stored in water and not syrup or oil, and choose fruit juices that are 100 percent juice and low in sugar.

Eat hot cereals, such as cream of rice or cream of wheat, which both contain low-fiber content. These foods go down smoothly and offer a lot of iron, folic acid and other nutrients to keep your body healthy. Low-fiber dry cereals are nutritional options, too.

Add protein to the diet with scrambled eggs, creamy peanut butter and tender poultry. These are all options that are low in fiber, high in protein and contain healthy fats. The protein will help keep you full and prevent you from reaching for an unhealthy snack.

Eat foods with Omega-3 fatty acids, especially if you are recovering from an inflammatory issue. These foods help control inflammation, are easy to digest and provide lots of nutritional benefits. Options include salmon, tuna, herring and sardines.

Read the nutrition labels on white bread, pasta, crackers and rice. Choose all-natural options that don't contain any artificial preservatives or partially hydrogenated oils. These ingredients add no nutritional value and could add to your digestive problems.

Sabtu, 31 Agustus 2013

Foods to Eat to Lower Blood Sugar

Foods that lower blood sugar are known as low-glycemic and are measured by an index that determines how quickly blood sugar rises after eating a particular food. The good news is that there are numerous foods you can easily work into your diet to help keep your blood sugar at a healthy level.

Avocados are high in monounsaturated fat and soluble fiber, which can reverse insulin resistance. They are slow-burning, and because of their low sugar content they are good food choices for diabetics---and they're also known to stimulate an under-active thyroid.

Flaxseeds are rich in phytochemicals, omega-3 fatty acids, copper, magnesium and phosphorus. They are very low in carbohydrates, contain healthy fat and are high in fiber, which promotes lower blood sugar and cholesterol levels and aids in weight loss.

Lemons contain vitamin C and limonene, which can lower blood sugar production considerably after a meal. It is also has an astringent property that helps aid in digestion and promote detoxification.

Raw garlic can lower blood sugar levels and increase insulin sensitivity and resistance due to its abundant antioxidant properties.

Cinnamon is high in fiber and magnesium and contains a natural compound known as a polyphenol. This compound mimics the effects of insulin, lowering blood sugar significantly. Cinnamon has also been known to lower the production of the stress hormone cortisol, which can cause belly fat to form around a person's midsection.

Adding 2 tablespoons of vinegar to a high-carbohydrate, high-starch meal, such as one with food containing white flour, sugar or starchy vegetables, is believed to lower blood sugar levels. It also known to reduce the post-meal crash in energy usually experienced after ingesting these type of foods.

Jumat, 30 Agustus 2013

Allowable Atkins Diet Foods

The Atkins Diet is based on training the body to burn fat. This is done by limiting one's intake of carbohydrates. For Atkins counting, net carbs are the relevant metric, a figure equal to the total carbohydrates in a serving minus the fiber. The program begins with a very restricted diet, but gradually expands to include more food in restricted quantities as dieters reach their target weights.

Zero carb foods like eggs can be eaten in unlimited quantity during the Induction phase.

The first two weeks of the Atkins Diet is called the "induction phase." It's designed to get the body used to a low-carb environment, increasing the natural metabolism of fat that leads to weight loss. During this period, total net carbs per day are limited to 20. During this period, the acceptable foods include lean proteins like chicken, fish, turkey, veal, eggs and lean beef cuts, which can be eaten in unlimited quantity. Other allowable foods during the induction include leafy greens and low-starch vegetables (basically anything except legumes), but these must be limited to remain below the 20 carb limit.

After two weeks, nuts such as almonds can be added in limited quantities.

After the very strict induction phase, the allowable food list expands to include higher carb foods such as nuts, seeds and berries. The daily carb allowance resets at 25 and increases each week by 5 carbs per day until weight loss stalls or you come within 10 pounds of your target weight. All the vegetables allowed in the induction phase are still allowed, but in slightly larger quantities.

During the maintenance period, limited amounts of starchy vegetables and grains are permitted.

Once you've come within 10 pounds of your weight loss goal, the acceptable food list swells again. Starchy vegetables and grains are included. You can add 10 net carbs per day per week until you reach your equilibrium carb intake, at which time you cease losing weight. A quarter cup of rice or a half cup of oatmeal is roughly equivalent to 10 net carbs. Squash, potatoes and beans are allowed in limited quantity.

Kamis, 29 Agustus 2013

A List of Low Glycemic Foods

The glycemic index (GI) is a way of ranking carbohydrates by the effect they have on the body's blood glucose level. Foods are considered to have a low GI rating if they score 55 or less on the scale and are typically valuable to diabetics and those seeking to lose weight. According to the Glycemic Index Foundation, eating a diet rich in low-glycemic foods helps keep blood glucose and insulin levels healthy, reduces the risk of diabetes and heart disease and can also help people sustain a healthy body weight.

Most fruits and non-starchy vegetables have a low GI rating, according to "Fitness Magazine." For instance, a medium-sized apple, banana or orange, 3/4 of a cup of grapes, 1/2 of a medium grapefruit, 4 oz. of mango and a large peach are all considered low-GI fruit servings, while properly portioned vegetable servings include 1 cup of broccoli, a medium raw carrot, 3/4 of a cup of cauliflower, two celery stalks, four leaves of lettuce and 1/2 cup of frozen peas.

According to the Mayo Clinic, grains such as oats, bran and barley are recommended for breakfast in low-GI diets. There are pastas that have a low-GI ranking, but be careful with portions. For instance, a 1 1/2-cup serving of linguine, fettuccine or whole wheat or regular spaghetti is considered acceptable, while 6 1/2 oz. cheese-filled tortellini or ravioli are also thought of as low-GI dishes. The Glycemic Index Foundation recommends choosing cooked white or brown rice in 1 cup servings in place of potatoes.

Acceptable low-GI servings of dairy products include 9 oz. of whole or skim milk, 7 oz. of reduced-fat yogurt with fruit, and 2 oz. of ice cream, according to Harvard Health Publications.

The Mayo Clinic recommends consuming breads made from whole grains, such as stone-ground flour and sourdough, for those following low-GI diets. Limit your consumption to about 2 oz. of corn or wheat tortillas and 1 oz. of bread.

List of Foods That Are Complex Carbohydrates

Easy Low Carb Meals

Low-carbohydrate diet plans have become popular in recent years, ranging from extremes like the Atkins diet to moderate low-carb diets like the South Beach diet. Low-carb diets work well for many people, allowing for weight loss without hunger. For the healthiest low-carb meals, keep the fat to a minimum and include plenty of healthy vegetables and foods naturally low in carbohydrates. Add this to my Recipe Box.

Eggs or egg whites are an ideal beginning to a low-carb breakfast. Eggs cook quickly and work well with a variety of vegetables. Create a quick scramble with eggs and vegetables or a more elaborate omelet. Low-fat breakfast meats, including turkey bacon and sausage or lean ham are also good options for quick and easy low-carb meals. If you opt to eat fruit while low carbing, choose fruits low on the glycemic index, like berries, to go with your meal in the morning. You might also consider low-fat ricotta cheese with berries if you prefer a low-carb, but sweet morning meal.

Lunch is often a hurried meal, and if you're low carbing, sandwiches are out. A protein rich salad is a good and easy low-carb meal option. Combine greens of all sorts, chicken, lean steak or tuna and a simple dressing to make a delicious and healthy lunch. Many soups are also quite low in carbohydrates. Choose broth-based soups with plenty of vegetables to fill you up and keep your diet on track. Add a salad, a grilled chicken breast, or a bunless burger to the side of your soup to finish off your easy low-carb lunch.

After a long day at work, you may just not want to cook. While breakfast and lunch selections can work well for dinner, a hot meal is a nice end to the day. Consider stir frying a variety of vegetables with beef, pork or chicken. Make your own sauces and seasonings to avoid excess carbohydrates. Bake chicken breasts with salsa and low-fat cheese, then serve with roasted vegetables for a Tex-Mex style easy low-carb meal. Experiment with fresh herbs and new seasonings to add flavor to your easy low-carb meals without adding carbohydrates.

Rabu, 28 Agustus 2013

Low Potassium Diabetic Diet

Managing diabetes and potassium levels is a double challenge, as you must eat foods low in sugar and potassium. You should make careful food selections that are rich in vitamins and minerals, which are essential for good health. Also become familiar with all the foods that are low in sugar and potassium to help regulate your sugar and keep your potassium levels low.

Potassium is essential for muscle building, healthy heart, regulating blood sugar and for transmitting nerve impulses. Potassium is filtered through the kidney and the excess is excreted through urine. If your potassium levels become high, you are at risk for a disease called hyperkalemia. This disease manifests itself with general weakness, irregular heartbeat, difficulty in breathing and in extreme cases, paralysis.

Select produce that is both low in potassium and sugar. According to the Cleveland Clinic, some low potassium vegetables are cucumbers, lettuce, green beans and cauliflower; these vegetables are also low in sugar. Some fruits that are low in both sugar and potassium are blueberries, grapes, grapefruit and strawberries. Blend some berries with crushed ice and 1 tbsp. of nondairy topping in your blender, and freeze for a delicious sweet treat. Make a salad of lettuce, cucumbers and mushrooms with a salad dressing of lemon juice and whipped cottage cheese for a low potassium and low sugar salad.

Most protein has some potassium content; select carefully and limit portions and servings. Turkey, skinless chicken breasts, tuna and shrimp are low in potassium and are naturally low in sugar. The recommended serving for these choices are 3 oz., according to University of Maryland Medical center. Cheddar and Swiss cheese are both low in potassium as well as cottage cheese. The recommended serving amount is 1 oz. for the hard cheeses and and 1/2 cup of cottage cheese.

Manage your portion size to make sure you are consuming the proper sugar and potassium levels in your diet. Vegetables and fruit are excellent for most healthful diets; however, even eating low potassium and low sugar produce in large quantities can cause a rise in both blood sugar and potassium. A serving size is generally 1/2 cup.

Soak both fruits and vegetables in water to lower the potassium content. Cook vegetables in a large pot of water to reduce more of the potassium. Rinse canned vegetables thoroughly to remove potassium content. Read your labels on all foods for potassium and sugar content.

There are many fruits, vegetables and carbohydrate selections that are extremely high both in potassium and sugar. Some fruits and vegetables high in sugar and potassium are bananas, dried fruits, sweetened canned fruits, potatoes and acorn squash. Sports drinks, seasoned salt, canned vegetables are often high in sugar, potassium and undesirable preservatives and additives, according to the Cleveland Clinic.

What Foods Are Low on the Glycemic Index?

Low glycemic foods require the body to release less insulin, which is a hormone supplied by the body to process excess sugar in the bloodstream. Fruits, vegetables, beans, lentils, grains, low-fat dairy products and peanuts are low glycemic foods.

The glycemic index (GI) measures the effect a food has on the body's glucose levels. The scale goes from 1 to 100. Foods with a score of 55 or less are considered low glycemic index foods. Intermediate glycemic index foods range from 56 to 69, and any food with an index of 70 or higher is considered a high glycemic index food.

Low-fat yogurt is the lowest glycemic index food with an index of 14. Peanuts, artichokes, asparagus, broccoli, cauliflower, celery, cucumber, eggplant, green beans, lettuces, peppers, snow peas, spinach, summer squashes, tomatoes and zucchinis are also low with an index of 15. Soybeans have an index of 16.

Cherries and peas are moderately low with an index of 22, followed by chocolate milk at 24, pearl barley at 25, whole milk and spaghetti at 27, kidney beans and lentils at 29, soy milk at 30, dried apricots at 31, low-fat and skim milks at 32, chickpeas at 33, rye bread and half-fat milk at 34, and vermicelli at 35.

Other foods still low on the glycemic index are apples, pears and tomato soup at 38, plums and carrots at 39, apple juice and black-eyed peas at 41, peaches at 42, oranges and lentil soup at 44, carrot juice and macaroni at 45, pineapple juice, instant rice and grapes at 46, grapefruit juice, multi-grain bread and baked beans at 48, chocolate, jams and marmalade at 49, whole grains and cracked barley at 50, yams at 51, orange juice at 52, kiwifruit at 53, and bananas and sweet potatoes at 54.

The glycemic index pertains only to foods rich in carbohydrates. Meats and fats are not listed on the index because they do not contain carbohydrates.

Selasa, 27 Agustus 2013

Diet to Help Fungus Infections

Fungal infections result from the growth of fungi in various places on the human body, from skin and nails to lungs and blood. Yeast infections and athlete's foot are examples of fungal infections. Fungal infections can range from mild to serious and can affect people of any age although they are more common in older populations with weakened immune systems. Fungal infections can be persistent and reoccurring and can be difficult to treat. Those suffering from fungal infections can improve their symptoms by following a specialized diet.

A magic cure for fungal infections doesn't exist, and diet alone isn't going to rid you of your symptoms forever; however, nutritionists believe that a diet including and excluding certain types of foods may help to reduce fungal infection symptoms and prevent future outbreaks. Foods containing sugar, yeast, dairy, wheat and caffeine are believed to aggravate pre-existing fungal conditions and promote the growth of new fungus. Alcohol and nicotine are also culprits that create a desirable environment for fungus to form, and they further exacerbate the problem by weakening the immune system so that it cannot fight off infection. People who have a tendency toward fungal infection should reduce or avoid these foods and substances.

Certain foods are thought to inhibit the growth of fungus in the human body, and people prone to fungal infections may find it helpful to increase consumption of these substances. Garlic is well known for its anti-fungal properties and may help to prevent fungal infections. Consume garlic fresh in prepared foods, or supplement it using garlic pills available in any nutrition or health foods store.

Oregano also has anti-fungal properties, so include it in the anti-fungal diet. Most people are familiar with Italian seasoning, which is oregano marjoram, but oregano vulgare is the form which is more potent and effective in treating fungal infections. Oregano vulgare comes in an oil which you should take in small amounts; a few drops diluted in water is sufficient.

Plant tannins, such as those founds in the skins of grapes that give red wine its color and sharp taste, have proven to have powerful anti-fungal properties. Tannins come in several forms and are available at health food and supplement stores. They also come in concentrated and isolated forms.

List of Low and High Carb Foods

A well-balanced diet has the right mix of proteins, vegetables, fruits and carbohydrates. According to the National Institutes of Health, important nutrients that belong in your diet include reduced-fat dairy products, legumes such as beans and lentils, meats and whole-grain breads and cereals. Carbohydrates are good for you, in moderation. They provide the energy you need to go about your daily activities. Carbs are roughly grouped into "simple" (fruits and vegetables) and "complex" (breads, pastas and cereals).

Popular high-carb foods include baked potatoes, white bread, spaghetti, rice, white flour, ice cream and chocolate bars. If you want a healthy alternative to these, you can eat whole-grain breads and pastas, fruits, nuts, whole-grain cereals, brown rice and multi-grain tortilla chips.

Some good low-carb foods include apples, corn, bananas, carrots, dried apricots, reduced-fat yogurt, tomato soup, kidney beans, garbanzo beans and lima beans. You can prepare low-carb dinners using some of these foods. For example, you can make a lima bean and carrot soup with green leafy vegetables such as spinach or kale. For dessert you can make an apple and banana nut bread with spices such as cinnamon, nutmeg and allspice.

You need both proteins and carbohydrates to have a nutritious diet, but you shouldn't eat either one of them in excess because this can cause weight gain, heart disease and diabetes. An important thing to remember is that whether you're consuming high- or low-carb foods, you'll still need to exercise in order to burn the calories that you consume. This helps you feel refreshed and contributes to effective weight control.

About Low Glycemic Foods

Low glycemic foods are foods that score less than 55 on the Glycemic Index food chart. The Glycemic Index gives foods a numerical rating between 0 and 100 based on how those foods are expected to affect blood glucose levels. Foods containing carbohydrates that break down slowly are typically given a low GI rating, while foods containing carbohydrates that break down rapidly are given a higher glycemic score. Low glycemic foods are generally healthier, especially people with diabetes. Add this to my Recipe Box.

Because low glycemic foods have a gradual effect on blood sugar levels, they are ideal for people with diabetes, hypoglycemia, and for anyone attempting to lose weight. Skyrocketing rates of obesity in the United States have recently focused attention on low glycemic foods and overall nutrition. Low glycemic foods are proving to be beneficial to everyone, even those without any medical conditions or concerns. Because of this, the World Health Organization currently recommends GI food values be added to product labels to assist consumers in making nutritious food choices.

Increasing numbers of product labels are listing GI scores, but low glycemic foods are fairly easy to identify even without these new labels. Typically, foods low in carbohydrates and simple sugars rate better on the Glycemic Index than those containing high amounts of carbohydrates. Some common types of low glycemic foods include artichokes, broccoli, celery, cucumber, green beans, zucchini, peppers, cherries, barley, grapefruit, eggplant, soymilk, tomatoes, peanuts, and baby lima beans. Generally, most fruits, vegetables, and lentils are low glycemic foods.

Different people respond differently to low glycemic foods, depending on their metabolism, age, insulin levels, and activity levels. While low glycemic foods generally release glucose into the bloodstream gradually, the process behind the breakdown of carbohydrates in low glycemic foods is not always stable. A variety of factors affect the GI value of a food, including the fat and protein content of the product, the degree of processing the food has undergone, and the specific structure of the carbohydrate the product contains. Moreover, eating a mixture of foods at one time alters the GI value of the meal as a whole. Because of this, a person may react to a food differently when it is eaten with other foods than when it is consumed by itself.

Low glycemic foods are better for diabetics and those attempting to lose weight because they trigger a gradual release of glucose into the blood and increase the body's insulin sensitivity. Low glycemic foods have been shown to reduce the risk of heart disease, lower blood cholesterol levels, and prolong endurance, which is especially beneficial to athletes. Low glycemic foods also ease the symptoms of PCOS for some people, and can assist in weight loss efforts by reducing hunger.

An important consideration when selecting low glycemic foods is the level of overall nutrition the food provides. Some foods that offer important nutritional benefits may rate highly on the Glycemic Index, while some low glycemic foods may not contain adequate amounts of vitamins or minerals. GI ratings should only be used a guide when planning meals, with overall intake of essential nutrients as the primary dietary goal. Before beginning any diet or dramatically altering established eating habits, it is crucial to discuss your plans with your health care provider.

Low GI Diet Meal Planner

While there are countless diets and meal plans doing the rounds these days, each claiming a different way in which to lose weight, there is one feature almost all of them have in common. They all contain low GI, or low glycemic index, foods, which produce only tiny fluctuations in levels of your blood glucose and insulin. Low GI diet meal plans are arguably one of the best sustainable methods to simultaneously lose weight, protect the heart from disease and help with treatment of diabetes.

For choice of breakfast cereal, you have many options. All-bran flakes, rolled oats, muesli and porridge are known to be low on the glycemic index chart. Have a portion of any of these with a cup of skimmed milk or low-fat chocolate milk. Corn flakes, Cheerios or Rice Crispies are higher on the GI index chart. Try to avoid them. Instead of a white bread or bagel, stick to low GI breads made with whole wheat, whole grains, or soya and linseed. You can have a pat of low-fat margarine or reduced-fat sweet preservative with your bread. The first meal of the day could also include a fruit like an apple, some dried apricots or pears that are known to have a low GI index. Try to avoid fruits like figs, watermelon, dates and papaya that have a slightly higher GI index.

Your main meals should have a good balance of staples, vegetables and meats or fish. Instead of medium or high-GI foods like instant white rice, fresh mashed potatoes or taco shells, try to have brown rice, wheat pasta, wheat tortillas and instant noodles. For vegetables, avoid higher GI foods like pumpkin or beetroot and have any one or more of lettuce, carrots, cabbage, cauliflower, broccoli, peas and beans in moderation. For legumes, stick to low GI kidney beans, red and green lentils, chickpeas and black eyed beans as opposed to a dish of beans baked in tomato sauce which is known to have slightly higher GI. For your source of protein, have low-GI meats like skinless chicken or turkey breasts or any lean cut of meat or one portion of baked, broiled or grilled versions of any fish including cod, salmon, shrimp and tuna. If you are keen on dessert, have a low-GI one like a flavored yogurt, but stay away from high-GI ice cream.

Peanuts, walnuts, hummus, sponge cake, oatmeal crackers, cashew nuts and raisins are low on the GI chart. Try to munch on these instead of opting for high-GI snacks like donuts, scones, and pretzels.

You need not stay completely away from high-GI foods. Do have them once in a while with low or medium-GI foods to bring down the glycemic index of the total meal. Eat your meals at proper times during the day, and have them regularly. Get your nutrition from all kinds of food groups, and not just one. Restrict your intake of direct sugar, sweets, fatty foods, alcohol and caffeinated foods. Drink lots of water and rest well.

Senin, 26 Agustus 2013

The Best Diabetic Diet Foods to Eat

The best diabetic diet foods are the ones that a diabetic can feel good about eating, time and time again, because with every bite the diabetic person gets a little healthier. These super-foods do exist and diabetics can take advantage immediately of the healthy benefits these foods have to offer. However, the key to healthy diabetes diet management is a consistent and moderate diet, not focusing on eating one food or two types of food a lot.

Ginger is one type of food that, if included in a diet on a daily basis, will improve health. Ginger contains a large number of active thiols, which are important in protein synthesis, and which increases detoxification substrates and enzyme activators. This aids metabolism, which improves glycemic response and insulin sensitivity. These active thiols can also be found in other foods like onions, garlic, brassica sprouts and eggs.

A blueberry containing flavanoids like anthocyanidin

Berries like blueberries, raspberries, strawberries and others are rich sources of anthocyanidins. Anthocyanidins are one type of flavonoids, also known as bioflavonoids, and are known for their antioxidant activity. Polyphenolic compounds like flavonoids are remarkable for their anti-allergic, anti-inflammatory and anti-cancer activity. UCLA researchers found that smokers who ingested high levels of flavonoids in their diet had lower levels of developing lung cancer, in one 2008 study. Specifically for diabetics, flavanoids have demonstrated improvements in fasting glucose levels, glucose tolerance levels and insulin sensitivity. Other flavanoid-containing foods include spinach, lima beans, kidney beans, lettuce and onions.

Walnuts are high in fiber and mineral content

Nuts and seeds are perfect for the diabetic, for a variety of reasons. Diabetics need essential fibers in their diet, at least 14 or 15 grams a day; low fiber has been associated with decreased glycemic response. Nuts and seeds contain high amounts of fibers, as well as vitamins and minerals like Vitamin E and selenium. Nuts can be high in fat, but typically are made of mostly monounsaturated and polyunsaturated fats, not as bad for you as saturated or trans fats. Further, nuts have high levels of plant sterols and omega-3 fatty acids, which have been shown to lower LDL cholesterol (low-density lipoprotein, the bad kind). They also have low glycemic indexes, meaning they won't provoke a strong glucose reaction. Types include almonds, cashews, flaxseeds, sesame seeds and walnuts.

Minggu, 25 Agustus 2013

High Protein Low Glycemic Diet

When looking to lose weight, you are naturally interested in the most efficient ways to complete the task at hand. One popular dieting solution is the combination of a higher protein diet with consumption of low-glycemic index carbs. Through this combination, you can effectively regulate blood sugar and insulin levels without resorting to a full-blown low-carb diet. This method of dieting has the advantage of providing similar weight loss benefits to a low-carb diet without the psychological drawbacks of eating nothing but meat for weeks on end.

Effective weight loss is largely about self-regulation of blood sugar, insulin levels and metabolism through dietary manipulations and exercise. A high-protein, low-GI diet will accomplish all of these goals. Insulin is the primary storage hormone in your body, released in proportion to the amount of sugar within the blood, or blood sugar level. Blood sugar is typically raised by consumption of carbohydrates, with faster-digesting carbs causing a higher spike in blood sugar. Insulin bonds with the sugar in the blood, carrying it into fat and muscle cells for storage or energy.

The Glycemic Index is a scale that ranks foods depending on how heavily they affect blood sugar levels--the higher the rating, the more blood sugar is raised, the more insulin is released and the greater chance that the energy will be stored as fat. Thus, by controlling blood sugar by confining yourself to low-GI carbs, you will minimize fat storage and more effectively carry out your dieting goals.

High protein helps in this equation by increasing the number of calories burned through the thermic effect of food, indirectly boosting your metabolism. The thermic effect of food states that your body burns calories while digesting food with protein having the highest "cost" of digestion. Therefore, eating additional protein forces your body to burn more calories throughout the day.

To follow a high-protein, low-GI diet, first you must decide how high your high-protein intake should be. Protein needs are based on your activity level--the more work you do during the day, the more protein your body needs to repair the damage. The American Dietetics Association recommends a protein intake of 0.4g per pound of body weight for individuals who perform no exercise at all, 0.65g per pound of body weight for endurance athletes, and 0.8g per pound of body weight for weightlifters. A high protein diet is a diet consisting of roughly 10 percent more protein than absolutely needed.

Now that you know your protein intake, you should aim to divide it equally across your planned meals. A goal of consuming five or six smaller meals during the day is a good plan when dieting, so if you need 180g of protein during the day (and are eating six meals), plan on consuming 30g of protein per meal. The best protein sources are lean protein sources--meat, chicken, fish, turkey and eggs. Protein powder is also acceptable in limited amounts, but the bulk of your diet should come from solid foods.

With protein intake covered, round out your meals by consuming a low-GI fruit and a low-GI vegetable with every meal. Sample low-GI fruits include cherries, grapefruits, apples, pears, strawberries, oranges and grapes. Sample low-GI vegetables include broccoli, lettuce, cabbage, mushrooms and red peppers. Consuming one fruit and one vegetable with every meal will ensure that you stay full while providing your body with plenty of essential vitamins.

Finally, round out your daily intake with healthy fats. Healthy fats include limited amounts of saturates (animal fats) and a larger amount of mono and polyunsaturates (olive oil, fish oil, coconuts, avocados, peanut oil, sesame oil and nuts). Consume at least some healthy fats with each meal to balance your daily intake of macronutrients.

List of Low GI Foods

The glycemic index (GI) is a ranking of how carbohydrate-containing foods raise blood sugar levels, on a scale of 0 to 100. Low GI foods are digested and absorbed slowly, resulting in a gradual increase of blood sugar, while high GI foods increase blood sugar more dramatically. A GI of 55 or less is considered low, 56 to 69 is medium, and a GI of 70 or more is high. A low GI diet can be beneficial for controlling diabetes, losing weight, and reducing insulin resistance.

Choose cereals that are based on barley, bran, or oats, such as All-Bran (50), rolled oats (51), Natural Muesli (40), and Special K (54). Low GI breads include whole wheat (49), sourdough (54), and pumpernickel (49). Other low GI products are spaghetti (32), wheat tortillas (30), pearled barley (22), and white long-grain rice (50).

Fruits and vegetables are an important part of any healthy diet, and many have a low GI. Some good choices are green peas (30), raw carrots (16), broccoli (10), cauliflower (15), lettuce (10), green beans (15), yams (35), and cabbage (10). Low GI fruits include peaches (28), apples (34), plums (24), cherries (22), oranges (40), strawberries (40), and grapefruit (25).

Low-fat and nonfat dairy products can be a great source of calcium and protein, while also being low on the glycemic index. Good dairy choices are skim milk (32), chocolate milk (42), sweetened yogurt (33), artificially sweetened yogurt (23), and soy milk (44).

Legumes are generally low in fat and packed with nutrients, fiber, and protein. Some low GI legumes are red lentils (21), green lentils (30), pinto beans (45), split peas (32), kidney beans (52), chickpeas (42), and navy beans (31).

Some foods that are usually not considered healthy actually have a low GI. For example, a Snickers bar is high in calories and fat, but ranks only 41 on the glycemic index. Other low-GI snacks are milk chocolate (42), Nutella (33), peanuts (13), walnuts (15), corn chips (42), and hummus (6). According to the American Diabetes Association, use of the glycemic index should be balanced with good nutrition principles to ensure moderate consumption of foods with little nutritional value.

When planning meals with a low overall GI, primarily focus on foods that have a low or medium GI. You can balance out high GI foods by combining them with low GI foods, for a lower total GI. In general, the more cooked or processed a food is, the higher its GI will be. Keep portion sizes reasonable, especially for weight loss or blood glucose management.

Diets for Heart Patients to Lose Weight Fast

Heart patients have a good reason to lose weight. A majority of men and women who suffer from heart disease are also overweight. Most physicians, preoperation and postoperation, suggest to their patients a weight loss and diet regimen. A lot of patients wish to lose the weight fast, and turn to fad diets to accomplish this feat, even against physicians' orders. Knowing the risks of fad diets, and learning the best way to control your diet, can help you lose weight and keep it off for life.

There are several diets out there that promise quick weight loss for those who want to take off a few extra pounds before or after a surgery. Popular diets include the low carb diet, where all high carbohydrate foods are cut out of daily consumption, and the Cabbage Soup Diet, where cabbage soup is the focus of every meal due to its supposed fat-burning qualities, along with other fruits and vegetables. Variations of these diets, as well as supplements and pills designed to cut weight fast are available on the internet and in 'health food' stores.

Fad diets may take the weight off fast--many people have had temporary success with the low protein diet, for example--but keeping the weight off after the diet can be a difficult task. Once you have finished your rapid weight loss regime, unless you have a strong will, it is likely that you will return to previous eating habits. If you were overweight before, you may just put the weight back on.

In studies performed at the Beth Israel Deaconess Medical Center, a study promoted by the National Academy of Sciences, low protein diets were shown to be inherently dangerous, as excess protein in the blood can create plaque build up in the arteries. If you are a heart patient, that is the last thing you need. Other fad diets may not have these inherent dangers, but they do not promote healthy living.
Most fad diets suggest the cutting out of certain foods altogether, instead of moderation. The lack of exercise promotion in most fad diets is also a cause of worry among most reputable physicians.

The best way to lose wight before or after heart surgery is by eating a healthy diet full of fruits, vegetables and whole grains. Cutting out high fat food, and those high in sugar content is the best weight to lose weight. If you drink around five regular sodas a day, you are adding an extra 600 to 700 calories to your diet. Cutting down on soda consumption can save you from excess fat. Adding a bit of regular exercise to your daily healthy habit can take weight off as well. Three days of cardiovascular exercise a week has been proven to lower weight in both men and women. Creating a healthy, sustainable lifestyle is key to losing weight and keeping it off.

Selasa, 20 Agustus 2013

Low Glycemic Index Diet Foods

The glycemic index measures the effect certain foods have on blood glucose levels. High glycemic index foods will raise blood glucose much faster than low glycemic index foods. The two foods used as a reference for determining the glycemic index of any food are white bread and glucose (sugar), which both have an index of 100. A low glycemic index diet may be used to control weight, diabetes and be an aid in reducing risk for cardiovascular disease.

Foods low on the glycemic index have a value of 50 or less in comparison with the reference foods which are 100. Vegetables and legumes that are considered low on the glycemic index include chickpeas, cooked beans, lentils, soy beans, green peas, sweet potatoes, butter beans, split peas, kidney beans and baked beans.

Fruits have naturally occurring sugars but still can be used in a low glycemic index diet since many contain fiber, which slows the digestion of these foods and allows blood sugar to rise at a lesser pace. These foods include oranges, unsweetened apple juice, apples, pears, grapefruit, grapes and peaches.

Grains and pastas in the low glycemic category are bulgur, barley, spaghetti, whole wheat spaghetti, wheat kernels and instant rice. Foods like waffles, doughnuts, bread and cornmeal are relatively higher on the index and not considered appropriate for a low glycemic index diet.

Dairy can be enjoyed on a low glycemic diet as well. Foods, such as low-fat yogurt, skim milk and whole milk, all fall well under the glycemic index of 50. Ice cream is considered a medium glycemic index food (between 50 and 70) and ranks around 62 on the index. High glycemic index foods fall in the area of 70 and above.

Snacks like peanuts, corn chips, and chocolate are also lower on the glycemic index. Sweeteners, such as fructose and lactose, are preferred for low glycemic index diets, where as honey and sucrose fall in the upper range and will raise blood glucose levels. Foods high in protein and fat raise blood glucose very little and as a general rule are not listed on the index.

Sabtu, 17 Agustus 2013

How to Diet After a Heart Attack

Diet is one of the simplest and most effective ways to manage your health, especially after a heart attack. By losing excess weight and focusing on good nutrition, you can improve your health after a heart attack and lower your risk of future attacks.

Instructions

Strive for at least five servings of fruits and vegetables per day. Include a fresh--not processed or fried--fruit or vegetable at each meal, and use these super-foods for snacks as well. Keep easy-to-eat fruits and vegetables cut and on-hand so that there's little preparation.

Switch from higher-fat versions of meats, peanut butters, fish and diary products to leaner versions.

Read food labels. Before you buy or consume a product, read the labels and nutritional information. Watch out for foods high in saturated fats, cholesterol and sodium--all detriments to heart health. Whenever possible, cut these foods from your diet entirely or lower your intake considerably.

Switch to whole grains. Instead of eating processed bread products, choose whole grains to up your fiber intake, promoting heart-health and good overall nutrition.

Watch your alcohol intake. While 1-2 glasses of red wine per day can promote heart health and prevent future heart attacks, most other kinds of alcohols, and any alcohol in excess, are detrimental to your post-heart attack diet.

Avoid foods that are highly processed, fried, breaded, salty or sugar-laden. You can eat these foods in small quantities, but it's best if you eliminate them as much as possible from your diet to promote weight-loss and improve your heart's functioning after your attack.

Kamis, 15 Agustus 2013

Low-Fat Diet Food List

An important element of dieting to lose weight is eating foods with a low fat content. When choosing foods to eat as part of a low-fat diet, many fatty foods can often be replaced with lower-fat alternatives. However, low-fat diets need not eliminate all fats, according to the Harvard School of Public Health. While "bad" fats such as saturated and trans fats should be avoided, "good" fats like polysaturated and monosaturated fats can be consumed as part of a healthy diet.

Dairy is a main source of saturated fat in the American diet, according to the Harvard School of Public Health. The website of the National Heart Lung and Blood Institute (NHLBI) of the U.S. Department of Health and Human Service's National Institutes of Health suggests some healthy low-fat alternatives to replace traditional higher fat foods as part of a low-fat diet. Regarding dairy foods, NHLBI recommends that higher-fat dairy products, such as whole milk, ice cream, yogurt and cheese, be replaced with foods like skim milk, fat-free frozen yogurt, low-fat yogurt, and fat-free cheese. NHLBI suggests that such replacements can be made in steps; for example, you can start by replacing whole milk with two-percent fat milk, then gradually switch to one-percent or skim milk.

According to the NHLBI, many meat products are high in fat, but low-fat equivalents exist for just about any type of meat. Examples of low-fat alternatives to high-fat meat products include: low-fat hot dogs, low-fat cold cuts, extra-lean ground beef, skinless poultry, water-packed tuna, and vegetarian meat products like veggie sausage made from tofu. When choosing low-fat meats, it is especially important to find healthier alternatives to red meat, which is very high in saturated fat, according to the Harvard School of Public Health. Harvard recommends replacing red meat, whenever possible, with meats low in saturated fat such as poultry and fish.

Most trans fats, or "bad" vegetable fats which act as saturated fats, in the American diet come from processed foods like commercially-prepared baked goods and other packaged snack foods, according to the Harvard School of Public Health. Low-fat alternatives to baked goods and snack foods suggested by the NHLBI include fat-free muffins, reduced-fat cookies like ginger snaps or graham crackers, light popcorn, fruits and vegetables. Consumption of fast food snacks like french fries is particularly harmful to health due their high trans-fat content, according to the Harvard School of Public Health. Regarding fried foods, Harvard recommends, rather than frying food in a saturated fat like butter or a trans fat like margarine, sautee foods in a liquid vegetable oil that is low in "bad" fats.

Senin, 12 Agustus 2013

What Foods Contain Low Glycemic Carbs?

The glycemic index measures the effects of certain carbohydrates. Carbohydrates that raise blood glucose levels only small amounts are categorized as low-glycemic foods, and a diet that contains a significant amount of low-glycemic foods offers health benefits, such as reducing the risk of heart disease and diabetes, according to the Glycemic Index.com.

Low-glycemic carbohydrates consist of fresh and canned fruits, vegetables, whole grains and legumes. Low glycemic foods have a GI index of 55 or less. Intermediate-glycemic foods have a GI index of 56 to 69.
Carbohydrates that fall in the low-glycemic category include broccoli, cauliflower, eggplant, green beans, peanuts, low-fat yogurt, lettuce, spinach, tomatoes, peas, grapefruit, canned peaches, soy milk, pearled barley, dried apricots, cooked carrots and spaghetti.
Carbohydrates that fall in the intermediate-glycemic category include white rice, popcorn, canned apricots, Grape-Nuts, instant oatmeal, Bran Chex, pineapple, American rye bread, taco shells, hamburger buns, canned fruit cocktail and linguine.

Because the consumption of low-glycemic carbohydrates does not cause blood sugar levels to spike, there is little to no risk of experiencing a "crash" after eating a meal. Low-glycemic carbs are easily assimilated by the body and do not cause a rapid energy boost. These foods provide a steady stream of energy instead, making them a beneficial choice for people who need to maintain steady blood sugar levels or for athletes who need to eat foods that boost performance.

Some of the proven health benefits of eating a diet rich in low-glycemic carbohydrates include a reduced risk of heart disease, reduced blood cholesterol levels, prolonged physical endurance, easy weight loss and improved muscle recovery after an intense workout. A low-glycemic diet also helps manage symptoms of polycystic ovary syndrome (PCOS) and increases the body's sensitivity to insulin.

There are several factors that can alter the glycemic index of food. Eating a variety of different foods at the same time can tax the digestive system and trigger the overproduction of insulin. Eating foods that contain protein, fat or fiber with the carbohydrate can slow down the absorption of the food, thereby reducing the glycemic effects of the meal. Food that is mashed, pressed or ground will have a higher glycemic index. The glycemic index can be reduced significantly by cooking, steaming or burning the food.
Each person reacts differently to different types of food based on their body composition. A person who has high blood sugar levels will be more sensitive to high-glycemic foods than someone who has healthy blood sugar levels.
The majority of processed and packaged foods fall high on the glycemic index because they contain high levels of sugar, white flour or artificial sweeteners. Foods found in the perimeter of the grocery store (fresh, unprocessed foods) typically fall low on the glycemic index.

Eating a low-glycemic diet does not mean all high-glycemic carbohydrates need to be eliminated. However, it does mean that the majority of carbohydrates consumed need to be low-glycemic carbs and that high-glycemic carbs must be mixed with protein, fiber or fat when they are consumed so that they are assimilated more slowly.
Blood sugar does not always rise at the same rate as insulin levels when consuming low-glycemic carbohydrates. This is significant, because people who need to manage their insulin levels must refrain from eating too many low-glycemic carbohydrates in one meal. Insulin levels will continue to increase when any type of carbohydrate is consumed, so even if blood sugar levels are not affected, insulin levels can become too high.

Low Potassium Diet Plan

A low-potassium diet plan can be considered a vegetarian diet since meat of all varieties is excluded. It is important to know which foods can be enjoyed in moderation, as well as which foods need to be strictly regulated. Knowing which foods to eat is not enough, however. Become aware of, and implement, techniques that lower potassium levels to live a healthy lifestyle.

Eat a variety of fruits. There are many you can incorporate into your low-potassium diet plan. Have a plum or apple as your dessert. Make a fresh fruit salad of berries, grapes and canned peaches. Enjoy a bowl of pineapple chunks or watermelon.

Consume an assortment of vegetables. Vegetables low in potassium can be enjoyed throughout the day. Steam some cabbage and squeeze a lemon on it before serving for some extra taste. Make a vegetable medley of green beans, carrots, cauliflower, onion and cubed eggplant sprinkled with garlic powder. Enjoy a salad of lettuce, radish, cucumber and sweet pepper topped with squeezed lemon for dressing. Cook some zucchini and mash together with some garlic, fresh parsley and nondairy creamer or rice milk.

Enjoy some snacks. Eat some unsalted popcorn or unsalted pretzels for a television snack, states davita.com. Enjoy a palmful of either jelly beans, a piece of hard candy or have a couple of red licorice sticks if you have a sweet tooth. Instead of eating dairy ice cream or yogurt, enjoy some fruit sorbet or sherbet.

Avoid, or limit, fruits high in potassium. Tropical fruits such as mangos, kiwi, papaya and bananas are notable for containing large amounts of potassium, states the USDA. Dried fruits need to be strictly monitored. Melons you need to limit include honeydew and cantaloupe. Also, avocados and oranges fall in this category.

Monitor your vegetables. Limit your consumption of squashes such as pumpkin and winter squash, states fatfreekitchen.com. If you eat potatoes, either white and sweet, consume them in mashed form after you have leached them. Be careful of dried beans and peas, states the USDA. Replace tomatoes and tomato sauce with mushrooms and onions.

Limit dairy foods. Dairy products need to be closely monitored in your low-potassium diet plan, states davita.com. Dairy foods are notable for containing large amounts of potassium. Instead of milk, use unenriched rice milk or nondairy creamer in cooking. Use plain yogurt in small amounts.

If you eat vegetables high in potassium, leach them. Leaching removes potassium, states the USDA and davita.com. Peel your vegetables and place into a large pot of water. Rinse the vegetable thoroughly. Empty the water. Refill the pot with water and let the vegetables soak for four hours. After soaking, rinse the vegetables with clear water. Cook as desired.

Monitor your portion size. Even if you eat a large portion of foods low in potassium, you still may be eating too much potassium, states davita.com. A serving size of fruits and vegetables is one-half cup raw, for instance.

Read food labels. If potassium chloride, or anything with potassium in it, is listed as an ingredient, either do not buy the food or rinse before eating it.

Use healthy cooking methods, such as steaming, boiling, and grilling.

Rinse canned foods to be certain you remove all potassium.

Pages

Kamis, 19 September 2013

Instructions

Rabu, 18 September 2013

Grains

Fruits and Vegetables

Meats

Dairy

Desserts

Miscellaneous Foods

Fruits

Vegetables

Meats and Protein

Grains

Minggu, 15 September 2013

Cereals, Grains and Starches

Fruits and Vegetables

Dairy and Proteins

Sabtu, 14 September 2013

Weight Loss

Stable Blood Sugar

More Energy

Reduced Cravings

Negative Effects

Jumat, 13 September 2013

Low-Carb Diet

Alcohol

What Can I Drink?

Beer and Wine

Mixed Drinks and Liquor

Know Your Limit

Selasa, 10 September 2013

Fruits

Vegetables

Protein

Grains

The Atkins Diet

The South Beach Diet

The GI Diet

Fruits

Vegetables

Grains

Snacks

Senin, 09 September 2013

Withhold Food

Introduce A Bland Diet

Slowly Reintroduce Regular Food

Kamis, 05 September 2013

Clear Liquid Diet

Low Residue Diet

High-Fiber Diet

Fiber Supplements

Fluid Intake

Bread, Grains and Pasta

Fruit

Cereals

Vegetables

Legumes

Dairy

Meat

Empty Calorie Items

Selasa, 03 September 2013

Breads

Pasta and Rice

Cereal and Breakfast Foods

Snacks

Fruits and Vegetables

Instructions

Sabtu, 31 Agustus 2013

Avocados

Flaxseed

Lemons

Garlic

Cinnamon

Vinegar

Jumat, 30 Agustus 2013

The Induction

Continued Weight Loss

Maintenance

Kamis, 29 Agustus 2013