5 Snack Foods For Low GI Diets
By Jacqueline Turner
When it comes snacking when you are on a low GI diet, you want something that is quick to make and quick to eat and more importantly delicious. There are a number of choices available to you on the market today that are low enough on the glycemic index to enable you to snack and keep your blood sugars normal if you have diabetes etc.
The first food that is a good choice for a snack as well as for a meal is the use of oats. Porridge oats are low enough on the index and are a very healthy choice because they don't just offer you fibre but also offer carbohydrates. For this reason, you are able to have the best of both worlds without harming a diet or your sugar levels. Porridge oats eaten early in the morning will level out your blood sugar, which if starts off too high can leave you sluggish and tired during the day. If you are someone who likes to have your oats sweet, you may want to consider the use of artificial sweeteners rather than using sugar or honey. By simply adding extra fibre to your oats by using fresh fruits such as berries (blueberries have amazing health benefits on their own so are always a top choice) or a banana, you are able to stay fuller for longer time periods.
The second choice that you might want to consider for a snack is the humble orange. Many individuals believe that watermelons being full of "water" are better for you when the reality is that oranges are actually better... Eating the orange compared to actually drinking the juice which is also low on the index is preferred here as it's the bulk that makes you fuller for longer rather than the liquid. That considered, other fruits which are also low and ideal for snacking are: apples, bananas, plums, peaches and pears. All of these can also cure your sweet craving which is a bonus too.
The third food that qualifies as a low GI snack is popcorn. Popcorn is a whole grain which contains more fibre than plain crisps and ice cream, so stops the hunger quicker. Popcorn is low in fat, low in sugar, and some would argue low in flavour without the lashings of caramel, chocolate or salt, but it's not. Lightly spray the popcorn with low fat spray and then sprinkle with cinnamon, nutmeg, or an artificial sweetener if you like it sweet, or seasonings such as garlic powder, chili powder, paprika etc if you like it savoury. Just because it's healthy doesn't mean it doesn't taste great! Just remember when you are eating popcorn is to avoid shop bought which is usually high in salt or sugar as well as butter. Simply make your popcorn and enjoy it the GI way.
The fourth of our snack foods are peanuts. Peanuts are low on the chart being a legume (as it splits in 2 pieces) and not really a nut as say a macadamia nut (which is one whole piece). Peanuts are not only low on the glycemic index, but they have other terrific benefits such as being full of vitamin E which has been reported as being an anti-oxidant that can reduce the risk of cancer, as well as being a good source of Coenzyme Q10 which protects the heart if you suffer from clogged arteries. Peanuts are not just high in fibre but are also high in protein and high in mono-unsaturated fat which is reported to reduce the risk of cardiovascular disease as well. They can be higher calorie laden so as all foods - moderation is the key. We aren't however talking about salted peanuts, but rather fresh plain peanuts.
The last snack that will help you to keep those blood sugars on target and are on the lower end of the glycemic index chart is a small salad. You can find small salads in the stores as well as making your own salad to take with you to work or school. Get together some lettuce, tomato, peppers and add to that some quinoa with vinaigrette dressing and you have a quality salad. If you choose to add some meat to your salad always choose lean pork or beef as this will help with the amount of protein that you are ingesting. You can add eggs, cheese, vegetables and more to your salad which will help to keep you full for longer time periods.
When using a dressing for your salad, choose oils or vinegars but if you must have dressing, make sure you choose one that is low in calories.
When it comes snacking when you are on a low GI diet, you want something that is quick to make and quick to eat and more importantly delicious. There are a number of choices available to you on the market today that are low enough on the glycemic index to enable you to snack and keep your blood sugars normal if you have diabetes etc.
The first food that is a good choice for a snack as well as for a meal is the use of oats. Porridge oats are low enough on the index and are a very healthy choice because they don't just offer you fibre but also offer carbohydrates. For this reason, you are able to have the best of both worlds without harming a diet or your sugar levels. Porridge oats eaten early in the morning will level out your blood sugar, which if starts off too high can leave you sluggish and tired during the day. If you are someone who likes to have your oats sweet, you may want to consider the use of artificial sweeteners rather than using sugar or honey. By simply adding extra fibre to your oats by using fresh fruits such as berries (blueberries have amazing health benefits on their own so are always a top choice) or a banana, you are able to stay fuller for longer time periods.
The second choice that you might want to consider for a snack is the humble orange. Many individuals believe that watermelons being full of "water" are better for you when the reality is that oranges are actually better... Eating the orange compared to actually drinking the juice which is also low on the index is preferred here as it's the bulk that makes you fuller for longer rather than the liquid. That considered, other fruits which are also low and ideal for snacking are: apples, bananas, plums, peaches and pears. All of these can also cure your sweet craving which is a bonus too.
The third food that qualifies as a low GI snack is popcorn. Popcorn is a whole grain which contains more fibre than plain crisps and ice cream, so stops the hunger quicker. Popcorn is low in fat, low in sugar, and some would argue low in flavour without the lashings of caramel, chocolate or salt, but it's not. Lightly spray the popcorn with low fat spray and then sprinkle with cinnamon, nutmeg, or an artificial sweetener if you like it sweet, or seasonings such as garlic powder, chili powder, paprika etc if you like it savoury. Just because it's healthy doesn't mean it doesn't taste great! Just remember when you are eating popcorn is to avoid shop bought which is usually high in salt or sugar as well as butter. Simply make your popcorn and enjoy it the GI way.
The fourth of our snack foods are peanuts. Peanuts are low on the chart being a legume (as it splits in 2 pieces) and not really a nut as say a macadamia nut (which is one whole piece). Peanuts are not only low on the glycemic index, but they have other terrific benefits such as being full of vitamin E which has been reported as being an anti-oxidant that can reduce the risk of cancer, as well as being a good source of Coenzyme Q10 which protects the heart if you suffer from clogged arteries. Peanuts are not just high in fibre but are also high in protein and high in mono-unsaturated fat which is reported to reduce the risk of cardiovascular disease as well. They can be higher calorie laden so as all foods - moderation is the key. We aren't however talking about salted peanuts, but rather fresh plain peanuts.
The last snack that will help you to keep those blood sugars on target and are on the lower end of the glycemic index chart is a small salad. You can find small salads in the stores as well as making your own salad to take with you to work or school. Get together some lettuce, tomato, peppers and add to that some quinoa with vinaigrette dressing and you have a quality salad. If you choose to add some meat to your salad always choose lean pork or beef as this will help with the amount of protein that you are ingesting. You can add eggs, cheese, vegetables and more to your salad which will help to keep you full for longer time periods.
When using a dressing for your salad, choose oils or vinegars but if you must have dressing, make sure you choose one that is low in calories.
Hopefully that has given you some ideas for Low GI snack foods and will encourage you to eat more healthily utilising this method as I have at Lose Weight Be Slim. Article Source: http://ezinearticles.com/?expert=Jacqueline_Turner |
3 Amazing Fruits to Eat For Diabetics
By Murali V
Diabetes is annoying and diabetics resort to all sorts of methods for controlling it. In any case suffering from diabetes is one of the most annoying experiences. Patients need lifelong treatment and medication and at the same time confront multiple restrictions relating to food and lifestyle. More than anything else the diet plan for diabetics may be boring and irritating and even eating sweet fruits could be prohibited for the patient.
Good news is that there are at least 3 amazing fruits for diabetics that could really control the blood sugar levels. A diabetic has to keep in mind that controlling blood sugar does not involve medicine and treatment alone but also controlling food habits. Food containing cholesterol and fats should be avoided at all costs. In addition one needs some regular workouts, at least walking a distance to keep the blood sugar levels under control.
While generally sweet fruits could be detrimental for diabetics, three fruits that can help control the blood glucose are apple, jambul, and grapefruit. One of the prime concerns of both the patient and the physician would be to decide whether fruits can help control blood sugar in reality. The answer is simple. Like high fiber and low carbohydrate containing vegetables these fruits can also help control diabetes.
Apple and citrus fruits are good for diabetics since they contain pectin. The component helps in lowering the requirements of insulin in the body and help converting glucose in the blood stream into energy. Apple also has vitamin B1 that helps prevent damage to brain that is often one of the worst affects of diabetes. Raw apple, cooked apple, or apple in other forms is all beneficial to body.
It has been clinically established beyond all reasonable doubts that Jambul is very good for preventing diabetes. Known popularly as the black plum, the fruit controls the conversion of starch in to blood sugar. Even the barks, leaves and flowers of the tree can be used for controlling the sugar levels in the blood. Major affects of diabetes like frequent thirst and urination can be controlled by eating the fruit.
Third and also very useful among the fruits is grapefruit. Red grapes that contain citrus taste can regenerate energy when the sugar levels are down. In fact grape fruit is common ingredient in the diet for healthy cure from diabetes.
All the three amazing fruits that can help prevent and even cure diabetes come in the sweet fruit categories. If you wish to have some bitter taste to it then there is Momordica Charantia, the bitter albeit popular fruit.
Good news is that there are at least 3 amazing fruits for diabetics that could really control the blood sugar levels. A diabetic has to keep in mind that controlling blood sugar does not involve medicine and treatment alone but also controlling food habits. Food containing cholesterol and fats should be avoided at all costs. In addition one needs some regular workouts, at least walking a distance to keep the blood sugar levels under control.
While generally sweet fruits could be detrimental for diabetics, three fruits that can help control the blood glucose are apple, jambul, and grapefruit. One of the prime concerns of both the patient and the physician would be to decide whether fruits can help control blood sugar in reality. The answer is simple. Like high fiber and low carbohydrate containing vegetables these fruits can also help control diabetes.
Apple and citrus fruits are good for diabetics since they contain pectin. The component helps in lowering the requirements of insulin in the body and help converting glucose in the blood stream into energy. Apple also has vitamin B1 that helps prevent damage to brain that is often one of the worst affects of diabetes. Raw apple, cooked apple, or apple in other forms is all beneficial to body.
It has been clinically established beyond all reasonable doubts that Jambul is very good for preventing diabetes. Known popularly as the black plum, the fruit controls the conversion of starch in to blood sugar. Even the barks, leaves and flowers of the tree can be used for controlling the sugar levels in the blood. Major affects of diabetes like frequent thirst and urination can be controlled by eating the fruit.
Third and also very useful among the fruits is grapefruit. Red grapes that contain citrus taste can regenerate energy when the sugar levels are down. In fact grape fruit is common ingredient in the diet for healthy cure from diabetes.
All the three amazing fruits that can help prevent and even cure diabetes come in the sweet fruit categories. If you wish to have some bitter taste to it then there is Momordica Charantia, the bitter albeit popular fruit.
Controlling blood sugar levels is an art. If you want to be an expert in it, you should know the full details in Diabetic Foods to Eat AND Diabetes Foods to Avoid. Article Source: http://ezinearticles.com/?expert=Murali_V |
5 Important Foods to Eat For Diabetics
By Murali V
Treatment of diabetes is conducted not only with medicines, diet has substantial importance is controlling it. That is why a good diet plan is as indispensable for treatment of diabetes as is drugs and medication. Importance of food for diabetes control can be fathomed from the fact that normal level diabetes can be controlled with a good combination of food and workout without even using any medicine.
Diet plan for diabetes aims at keeping the body weight at ideal levels and at the same time providing adequate nutrition for keeping one healthy. Usually such plans are dependent on the height, weight, age, gender, as well as the physical activity levels of the person concerned. Diet also varies with the variation in the levels of diabetes. At the same time there are also other considerations like the patient having high blood pressure or the cholesterol levels in the body. In essence the dietician calculates the calorie intake and consumption that helps him assess the accumulation of fat in the body and find out methods to counter them.
Lavish spending may be bad when it comes to your bank balance but augur well when it comes to burning body fat.
When you decide the foods to eat in diabetes, keep in mind the popular myths. One of them is that you must avoid sugar. In reality sweets can be made part of healthy meal plan and combined with workouts. On the other hand the myths that high protein diets are good and carbohydrates should be minimized are also wrong. Too much protein, especially the animal protein results in insulin resistance and cutting too much on carbohydrate may adversely affect the health. A balanced diet containing carbohydrate, fat, and protein is the best solution. There is nothing called special diabetic meals. A healthy meal is a healthy meal. Here are some tips on foods that a diabetic can use.
And only getting the 5 best foods won't do. Eating small at regular intervals and never skipping the breakfast also holds the key in preventing diabetes.
Diet plan for diabetes aims at keeping the body weight at ideal levels and at the same time providing adequate nutrition for keeping one healthy. Usually such plans are dependent on the height, weight, age, gender, as well as the physical activity levels of the person concerned. Diet also varies with the variation in the levels of diabetes. At the same time there are also other considerations like the patient having high blood pressure or the cholesterol levels in the body. In essence the dietician calculates the calorie intake and consumption that helps him assess the accumulation of fat in the body and find out methods to counter them.
Lavish spending may be bad when it comes to your bank balance but augur well when it comes to burning body fat.
When you decide the foods to eat in diabetes, keep in mind the popular myths. One of them is that you must avoid sugar. In reality sweets can be made part of healthy meal plan and combined with workouts. On the other hand the myths that high protein diets are good and carbohydrates should be minimized are also wrong. Too much protein, especially the animal protein results in insulin resistance and cutting too much on carbohydrate may adversely affect the health. A balanced diet containing carbohydrate, fat, and protein is the best solution. There is nothing called special diabetic meals. A healthy meal is a healthy meal. Here are some tips on foods that a diabetic can use.
- Moderate doses of sweet at intervals. When sweets are taken carbohydrate component should be minimized. Reduction of rice, cereal, fruit, juice, potatoes, corn etc would be on the cards.
- Substituting simple carbohydrates like fruits and vegetables for empty carbohydrates like soda, candy, snack, flour, and rice would be advisable.
- Food containing fiber like beans, nuts, seeds, fruits, whole grains, and vegetables are very good for diabetes as they control blood sugar.
- A major part of the food should be water and soups that do not contain sweets, or too much salt.
- Non starchy vegetables like greens, cauliflower, mushroom, carrots, turnips, peppers, and broccoli should form at least one third of the daily intake.
Controlling blood sugar levels is an art. If you want to be an expert in it, you should know the full details in Diabetic Foods to Eat AND Diabetes Foods to Avoid. Article Source: http://ezinearticles.com/?expert=Murali_V |
Can Diabetes Trigger Mood Swings?
by Sutiyo Na
People who suffer from diabetes have many challenges to deal with. Diabetes is disease that influences not only the sufferer but also those around him, as well as his relatives and friends
It is an autoimmune disease that spoils insulin-producing cells and can affect everyone not considering gender or age. But is there any relation between diabetes and mood swings? And how can this be controlled?
Knowing diabetes and your emotions
Diabetes is characterized by the body's inability to produce insulin. Insulin is a substance that occur naturally in the body. It regulates the absorption of sugar by the cells. If the body does not obtain sufficient supply of insulin, sugar that is exist in the system is collected in the urine and the blood. This then leads to abnormal thirst, hunger and frequent urination. The problem here is that these reactions of the body have effect on normal cellular functions.
Someone who has diabetes will frequently experience frequent and strong mood swings.They could, for instance, lose their temper, lash out, become introverted or express positive emotions in a very unusual and chaotic manner. Outbursts among people who have diabetes can also become fairly common.
The problem here is that they may not even be aware of these outbursts and may in fact even have no memory of it. When confronted, they could even react with anxiety or guilt. Occasionally, emotions can be expressed as melancholy, wherein the person suffering from diabetes shows extreme sadness. This indicate strong emotions can be very unpredictable, something that can often surprise and offend family members and close associates.
Mood swings and diabetic men
Based on research in 2006 indicated that other than diabetes-associated disorders such as impotence, men also have to contend with mood swings. This is particularly true as the man advances in age, when his levels of testosterone begin to decline. Combined with the rise and fall of blood sugar levels associated in Type 2 diabetes, it would not be uncommon for the person to experience fluctuations in moods as well.
Other than that, there is also a propensity for men and women alike to feel anxiety, anger, remorse and guilt as a effect of their condition. This is particularly true if the type of diabetes they have is adult-onset, one that could have been prevented by changes in their lifestyle.
Mood swings in people who suffer from diabetes are also influenced by other factors. Knowing that the disease is something they will have to deal with for the rest of their lives can dampen their spirits, causing them to feel apprehension and depression.
Managing mood swings associated to diabetes
It's a must for diabetics to regularly test their blood sugar levels. The results often hold the first clue as to what may be causing their mood swings. Changes in the diet, along with the proper medications must be maintained to ensure that the person's health is at its optimum and that any instability in his temperament are controlled. Getting education about the disease is also important so he or she will really understand what to anticipate and what to act.
It might be difficult to cure diabetes but mood swings linked with it don't have to be difficult to control. With the right care, control of sugar intake, diet, exercise and medication, people who suffer from diabetes can still live a normal, happy life and get success in his career.
Sutiyo Na - About the Author:
Pre Diabetes Symptoms are messages from your body so that you should be alert, Visit http://www.prediabetessymptoms.info/ get information and tips on how you should prevent from developing permanent diabetes
It is an autoimmune disease that spoils insulin-producing cells and can affect everyone not considering gender or age. But is there any relation between diabetes and mood swings? And how can this be controlled?
Knowing diabetes and your emotions
Diabetes is characterized by the body's inability to produce insulin. Insulin is a substance that occur naturally in the body. It regulates the absorption of sugar by the cells. If the body does not obtain sufficient supply of insulin, sugar that is exist in the system is collected in the urine and the blood. This then leads to abnormal thirst, hunger and frequent urination. The problem here is that these reactions of the body have effect on normal cellular functions.
Someone who has diabetes will frequently experience frequent and strong mood swings.They could, for instance, lose their temper, lash out, become introverted or express positive emotions in a very unusual and chaotic manner. Outbursts among people who have diabetes can also become fairly common.
The problem here is that they may not even be aware of these outbursts and may in fact even have no memory of it. When confronted, they could even react with anxiety or guilt. Occasionally, emotions can be expressed as melancholy, wherein the person suffering from diabetes shows extreme sadness. This indicate strong emotions can be very unpredictable, something that can often surprise and offend family members and close associates.
Mood swings and diabetic men
Based on research in 2006 indicated that other than diabetes-associated disorders such as impotence, men also have to contend with mood swings. This is particularly true as the man advances in age, when his levels of testosterone begin to decline. Combined with the rise and fall of blood sugar levels associated in Type 2 diabetes, it would not be uncommon for the person to experience fluctuations in moods as well.
Other than that, there is also a propensity for men and women alike to feel anxiety, anger, remorse and guilt as a effect of their condition. This is particularly true if the type of diabetes they have is adult-onset, one that could have been prevented by changes in their lifestyle.
Mood swings in people who suffer from diabetes are also influenced by other factors. Knowing that the disease is something they will have to deal with for the rest of their lives can dampen their spirits, causing them to feel apprehension and depression.
Managing mood swings associated to diabetes
It's a must for diabetics to regularly test their blood sugar levels. The results often hold the first clue as to what may be causing their mood swings. Changes in the diet, along with the proper medications must be maintained to ensure that the person's health is at its optimum and that any instability in his temperament are controlled. Getting education about the disease is also important so he or she will really understand what to anticipate and what to act.
It might be difficult to cure diabetes but mood swings linked with it don't have to be difficult to control. With the right care, control of sugar intake, diet, exercise and medication, people who suffer from diabetes can still live a normal, happy life and get success in his career.
Sutiyo Na - About the Author:
Pre Diabetes Symptoms are messages from your body so that you should be alert, Visit http://www.prediabetessymptoms.info/ get information and tips on how you should prevent from developing permanent diabetes
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