7 Ways to Lower GI
Personal Trainer Susan Burnett |
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Seven ways to lower GI...
Written by top level Personal Trainer Your name here Susan Burnett
Your article here 7 Ways to lower GI
1. Eat seven or more portions of fruit and fresh vegetables each day.
Fruit and vegetables are high in fibre, filling and low in fat content. This food group play an important part of of lowering GI. Not only do these foods lower GI they are also help protect you from many diseases from high blood pressure through to cancer. They contain many valuable vitamins and minerals that will make you glow with health. Beta-carotene for healthy skin and eyes. Diets rich in betacarotene also reduce skin damage cause by UV rays. Apricots, carrots and Sweet potatoes are good sources of beta-carotene.
Vitamin C a powerful antioxident and anti-aging ingredient. Peppers, oranges and kiwi are rich in vitamin C.
2. Eat Low GI Cereals and Bread
The type of bread and cereals you eat can have a huge impact on your GI levels. It's important to eat a mixture of grainy breads, sourdough, traditional rolled oats, and cracked wheat. These slow down the digestion and absorption of this food group, leaving you feeling full and the energy is released slowly to fuel the body's engine and you keep statisfied longer.
It's recommended to have roughly four portions a day, active people may need more. Wholegrain , stoneground or wholewheat beads, pastas or rice are all good choices that can lower GI. White varities are a lot higher in GI.
3. Eat more Beans: Soybeans, Chickpeas or Lentils
When you look at the labels of beans on the supermarket shelf it is easy to see that beans and pulses are very low in GI. Canned beans are easier to prepare than the dried beans. Twice a week are the recommended levels, e.g. Chickpea soup, mixed bean salad, lentil curry or beans on toast.
4. Eat more Nuts
Nuts contain polyunsaturated and monounstaturated fats and can provide a healthier snack alternative to potato crips, cookies or chocolate. A good source of vitamin E another important antioxident. Aim to eat handful of nuts most days about 25g. Cashew nuts can be added to stir fry's, seeds and nuts can be sprinkled on salads or cereals or added to breads or homemade cakes.
5. Eat more Seafood and Fish.
Fish is a good source of protein - it doesn't contain GI. Greater fish consumption has been linked to lowering the risk to coronary heart disease. Oily fish high in omega 3 have been known to improve moods, reduce rates of depression and improve immunity. One to three servings weekly. Examples include, salmon, sardines or mackerel. Most fish contain traces of mercury and certain fish like swordfish, shark or marlin can contain very high levels and should be avoide by pregnant women and children under the age of 16.
6. Eat lean Red meat, Poultry and Eggs
These foods do not contain GI but they are good sources of protein. Red meat is iron rich an important mineral for transporting oxygen in our blood. This increases energy levels and improves our exercise tolerance. Vegetarians need to select
Milk, cheese and milk products are the richest source of calcium in our diets. It is vital for many of our body functions. The body will extract this from bones. Significant bone loss can lead to osteoporosis - "brittle bone" disease. By replacing full fat options to lower fat options reduces your intake of saturated fats and boosts calcium uptake. Research shows that other components in dairy products are important for fat burning. Adults should aim for two/three servings a day.
To find our more about improving your nutrition and filling nutritional gaps please contact Sue and book your Lifestyle analysis.
7. Eat Lower Fat Dairy Products
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