Village Journals
Resonate your identity with Naseeb journals. Express your opinions, share your thoughts, post your writings and connect with like minded people through the power of expression.
Resonate your identity with Naseeb journals. Express your opinions, share your thoughts, post your writings and connect with like minded people through the power of expression.
Taste Sensation: 10 Best GI Diet Foods!
Taste Sensation: 10 Best GI Diet Foods!
By Susan L. Burke, MS, RD/LD,CDE
eDiets Chief Nutritionist
Need a diet? You've come to the right place. We have more than 20 personalized programs including the GI Diet. To fill out a free diet profile and to check out what eDiets has to offer, CLICK HERE.
Maintain energy, keep your blood glucose stable, and keep a feeling of fullness longer with the Top Glycemic Impact Foods.
The Glycemic Impact Diet is based on research showing that both the grams of carbohydrate and grams of fiber in foods need to be considered in the way they impact blood glucose. Because portion size is so critical to a healthy diet, we?ve created the Glycemic Impact Diet, which is personalized to each individual?s needs based on his or her current weight, goal weight, and activity.
To maintain stable blood glucose, you should definitely avoid some foods -- white flour, refined sugars, white rice, fruit juice -- cross them off your list.
Equally important to a healthy diet is avoiding hydrogenated fats, excessive saturated fat, deep-fried items, and other ?unnatural? foods. Oh, and it?s very important to remember, just because it?s healthy, doesn?t always mean you can eat ?all you want," because calories count.
That?s why your meal plan is created with your individual needs in mind. You?re different from your neighbor or friend so you have different energy needs.
Don?t bother with tables or charts, or looking up values of individual food items -- it?s too unwieldy to manage on a daily basis. Instead, choose your foods from the following list. Your Glycemic Impact Diet menu details the servings per day from each of the food categories:
1. Whole grains: grains with their hulls and germ intact including whole wheat, rye, barley, millet and oatmeal are full of fiber, protein and vitamins and minerals. Breads and cereals with whole grain listed as the first ingredient are tops.
One slice of bread, one cup of cold cereal, or one-half cup cooked cereal or grain is one serving. Suggested servings are generally three or more per day.
2. Green leafy vegetables: all vegetables are good, and the darker the color, the more the nutritional value. One serving is one cup raw or one-half cup cooked. Suggested servings are generally unlimited -- the more servings, the better.
3. Cereals: high fiber cereals that contain whole wheat or oat bran produce a slower blood glucose response compared to refined white flour (even enriched white flour). Eat whole grain unsweetened cereal for breakfast: it provides energy and fiber, while helping to maintain a slow, gradual rise in blood glucose.
4. Fruits: all whole fruits (not juices) are good, as long as they?re eaten in the proper portion size (your Glycemic Impact Diet plan shows you how much is right for you). Fruit with the peel is best, including berries. Orange fruits like mango, cantaloupe, apricots and red or pink grapefruit are especially nutritious.
Even dried fruits are included, in small portions, as part of a balanced meal or recipe. Total suggested servings of fresh fruit daily is two cups.
5. Fats: healthy, natural fats (not hydrogenated fat) are important in your diet, and have a negligible impact on blood sugar. Avocado, olive oil, nuts, seeds and fatty fish are good sources. Portion size counts, because fat has more calories than protein and carbohydrate, but is an essential part of a healthy diet.
Deep-fried foods may not impact blood sugar, but are linked to overweight. Saturated fat from fatty meats, butter and whole milk dairy should be avoided due to their link to high blood cholesterol. Suggested servings are generally two to three teaspoons daily.
6. Dairy or soy dairy substitute: low glycemic impact, nonfat dairy foods contain good amounts of protein, carbohydrate, and vitamins and minerals essential for bone and heart health. Unsweetened fortified soy milk or rice milk are good alternatives for those who dislike or are intolerant of milk.
Suggested servings are generally two to three cups daily of nonfat or low fat, including dairy or soy milk, yogurt and cheese.
7. Protein: fish, especially fatty fish like salmon, sardines, tuna and mackerel; lean meat, skinless poultry and wild game have minimal impact on blood glucose, and are important to balance a healthy diet.
Soy protein: tofu, tempeh, textured vegetable protein are low glycemic impact protein choices. Suggested servings are generally about four to six ounces daily or equivalent.
8. Crunchy vegetables: all vegetables have a low glycemic impact, especially crunchy ones including broccoli, cauliflower, carrots and green beans. Foods high in fiber and low in carbohydrate per standard serving size have a lower impact on blood glucose. Have at least two cups daily, more if you?re hungry.
9. Legumes: dried beans, peas, lentils and peanuts contain important heart-healthy nutrients, antioxidants and approximately 8 grams of protein and 8 grams of fiber per serving. Serving size is one-half cup canned or cooked, or one-third cup mashed.
Canned or fresh, these are generally low impact, nutritious and delicious. A quarter-cup of cooked legumes is considered equivalent to one ounce of meat, poultry or fish in the USDA Food Guide.
10. Nuts & Seeds: all are welcome additions to a diet designed to maintain stable blood glucose. Most are good sources of antioxidants, protein and dietary fiber; some are exceptional nutritionally, such as almonds (vitamin E), walnuts (omega-3 fatty acids) and sunflower seeds (vitamin E).
Since nuts and seeds are high in (healthy) fat, keep portion size small. Snack on crunchy vegetables, and use nuts and seeds in salads and casseroles for added flavor and texture.
There you have it -- eDiets has taken all the guesswork out of this new GI Diet offering. All that's left for you is to click, join, lose weight and feel more energetic.
eDiets Chief Nutritionist Susan L. Burke is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.
By Susan L. Burke, MS, RD/LD,CDE
eDiets Chief Nutritionist
Need a diet? You've come to the right place. We have more than 20 personalized programs including the GI Diet. To fill out a free diet profile and to check out what eDiets has to offer, CLICK HERE.
Maintain energy, keep your blood glucose stable, and keep a feeling of fullness longer with the Top Glycemic Impact Foods.
The Glycemic Impact Diet is based on research showing that both the grams of carbohydrate and grams of fiber in foods need to be considered in the way they impact blood glucose. Because portion size is so critical to a healthy diet, we?ve created the Glycemic Impact Diet, which is personalized to each individual?s needs based on his or her current weight, goal weight, and activity.
To maintain stable blood glucose, you should definitely avoid some foods -- white flour, refined sugars, white rice, fruit juice -- cross them off your list.
Equally important to a healthy diet is avoiding hydrogenated fats, excessive saturated fat, deep-fried items, and other ?unnatural? foods. Oh, and it?s very important to remember, just because it?s healthy, doesn?t always mean you can eat ?all you want," because calories count.
That?s why your meal plan is created with your individual needs in mind. You?re different from your neighbor or friend so you have different energy needs.
Don?t bother with tables or charts, or looking up values of individual food items -- it?s too unwieldy to manage on a daily basis. Instead, choose your foods from the following list. Your Glycemic Impact Diet menu details the servings per day from each of the food categories:
1. Whole grains: grains with their hulls and germ intact including whole wheat, rye, barley, millet and oatmeal are full of fiber, protein and vitamins and minerals. Breads and cereals with whole grain listed as the first ingredient are tops.
One slice of bread, one cup of cold cereal, or one-half cup cooked cereal or grain is one serving. Suggested servings are generally three or more per day.
2. Green leafy vegetables: all vegetables are good, and the darker the color, the more the nutritional value. One serving is one cup raw or one-half cup cooked. Suggested servings are generally unlimited -- the more servings, the better.
3. Cereals: high fiber cereals that contain whole wheat or oat bran produce a slower blood glucose response compared to refined white flour (even enriched white flour). Eat whole grain unsweetened cereal for breakfast: it provides energy and fiber, while helping to maintain a slow, gradual rise in blood glucose.
4. Fruits: all whole fruits (not juices) are good, as long as they?re eaten in the proper portion size (your Glycemic Impact Diet plan shows you how much is right for you). Fruit with the peel is best, including berries. Orange fruits like mango, cantaloupe, apricots and red or pink grapefruit are especially nutritious.
Even dried fruits are included, in small portions, as part of a balanced meal or recipe. Total suggested servings of fresh fruit daily is two cups.
5. Fats: healthy, natural fats (not hydrogenated fat) are important in your diet, and have a negligible impact on blood sugar. Avocado, olive oil, nuts, seeds and fatty fish are good sources. Portion size counts, because fat has more calories than protein and carbohydrate, but is an essential part of a healthy diet.
Deep-fried foods may not impact blood sugar, but are linked to overweight. Saturated fat from fatty meats, butter and whole milk dairy should be avoided due to their link to high blood cholesterol. Suggested servings are generally two to three teaspoons daily.
6. Dairy or soy dairy substitute: low glycemic impact, nonfat dairy foods contain good amounts of protein, carbohydrate, and vitamins and minerals essential for bone and heart health. Unsweetened fortified soy milk or rice milk are good alternatives for those who dislike or are intolerant of milk.
Suggested servings are generally two to three cups daily of nonfat or low fat, including dairy or soy milk, yogurt and cheese.
7. Protein: fish, especially fatty fish like salmon, sardines, tuna and mackerel; lean meat, skinless poultry and wild game have minimal impact on blood glucose, and are important to balance a healthy diet.
Soy protein: tofu, tempeh, textured vegetable protein are low glycemic impact protein choices. Suggested servings are generally about four to six ounces daily or equivalent.
8. Crunchy vegetables: all vegetables have a low glycemic impact, especially crunchy ones including broccoli, cauliflower, carrots and green beans. Foods high in fiber and low in carbohydrate per standard serving size have a lower impact on blood glucose. Have at least two cups daily, more if you?re hungry.
9. Legumes: dried beans, peas, lentils and peanuts contain important heart-healthy nutrients, antioxidants and approximately 8 grams of protein and 8 grams of fiber per serving. Serving size is one-half cup canned or cooked, or one-third cup mashed.
Canned or fresh, these are generally low impact, nutritious and delicious. A quarter-cup of cooked legumes is considered equivalent to one ounce of meat, poultry or fish in the USDA Food Guide.
10. Nuts & Seeds: all are welcome additions to a diet designed to maintain stable blood glucose. Most are good sources of antioxidants, protein and dietary fiber; some are exceptional nutritionally, such as almonds (vitamin E), walnuts (omega-3 fatty acids) and sunflower seeds (vitamin E).
Since nuts and seeds are high in (healthy) fat, keep portion size small. Snack on crunchy vegetables, and use nuts and seeds in salads and casseroles for added flavor and texture.
There you have it -- eDiets has taken all the guesswork out of this new GI Diet offering. All that's left for you is to click, join, lose weight and feel more energetic.
eDiets Chief Nutritionist Susan L. Burke is a Registered and Licensed Dietitian, and a Certified Diabetes Educator who specializes in both general and diabetes-related weight management.