The Glycemic Index Diet Plan

If you have diabetes or you need to lose weight, the Glycemic Index Diet Plan might be just the solution you’re looking for. This diet is based on a diet plan that was developed in the 1980’s as a way for diabetics to better control their blood glucose levels and subsequently manage their diabetes.

It was discovered that the diet plan had a wonderful side effect; efficient weight loss. Since that time the Low GI Diet, as it is often referred to, has become quite popular with non-diabetics as well. Individuals who use the diet claim they are able to lose weight as well as retain more muscle. Many people report the diet helps them to shave off weight in critical areas as well, including the stomach.

Under the Glycemic Index Diet Plan, foods are divided into three categories based on how they rank on the glycemic index. The glycemic index ranks foods according to how quickly the body is able to digest them. Foods that are processed more quickly by the body rank higher on the Index. Foods that take longer to be digested by the body rank lower on the scale.

The idea is to base your diet on foods that rank in the low to medium range by eating foods that rank high on the Index sparingly. Some of the low foods which are allowable on the Glycemic Index Diet Plan include broccoli, tomatoes, cauliflower and other fruits as well as whole grains. Legumes are also allowable. Some foods rank in the middle range, including bananas and apricots.

When dieters first start the eating plan they are in what is known as Phase One. Under this phase, dieters are encouraged to eat only foods which are low on the glycemic index in order to lose weight. These foods are low in calories and high in fiber which makes it easier to lose weight. Dieters should plan to be on the first phase of the diet for about three to six months depending on how much weight they want to lose. After that time period, the individual may then advance to the second phase, which is the weight loss maintenance phase. In this phase, you may eat low as well as medium foods according to the glycemic index. It is important to understand that exercise is an important component in both phases of the diet plan in order for it to work effectively.

The Glycemic Index Diet plan by itself is not a complete solution for weight loss. You must be dedicated to participating in an active and healthy lifestyle. It should also be understood that this is not a diet in the true sense of the word but rather a change in lifestyle. If you abort the diet plan after losing weight and return to eating large amounts of highly processed and refined foods it is quite likely that you will regain weight, particularly if you are not exercising on a regular basis.

One of the major advantages of this diet plan is that it is not as restrictive as many other diet plans. For example, you can have some carbs on this diet as long as they are good carbs and they rank low on the glycemic index. In addition, it is perfectly okay for you to eat out. Once you have become familiar with which foods rank low on the index you can then usually find something on any menu which is acceptable according to the Low Glycemic Index Diet plan.

Vegetarians frequently find that many low carb diets do not work well for them because they place a strong emphasis on meat. With the Low Glycemic Index Diet plan there is no such problem because proteins from vegetables can replace meat.

With time and dedication the Low Glycemic Index Diet plan has proven to be quite effective at managing diabetes, promoting weight loss and encouraging a healthy lifestyle.

If you would like to lose weight with the easiest most successful system then visit The Low GI Diet Breakthrough now by clicking here…

Safe Low Glycemic Snacking

A reader wrote asking: “Are there alternative ways to snack, other than eating tasteless “sugar-free” sweets, that don’t play havoc with my blood sugar?”

Of course, I told him about low glycemic foods, but for a scientific explanation of why low glycemic foods are best I turned to Michael Bryer-Ash MD, medical director of the UCLA Diabetes Medical Center for the answer.

He replied: “Even “sugar-free” products can contain carbohydrates (“carbs”) that may raise blood sugar levels rapidly. It all depends on the glycemic index (GI) and total amount of carbs in the “sugar-free” snack.

“The glycemic index” is a measure of how a food, or combination of foods, acts to increase glucose in your blood. Pure sugar has a rating of 100. Foods with GIs above 70, once generally called “simple sugars,” raise blood sugar more rapidly than foods with lower GI ratings.

“Fresh fruits such as apples, nectarines and pears are the best sweet treats for people with diabetes or other dietary sugar concerns because of their lower Glycemic Index rating and high-fiber content. This high fiber content is what slows digestion, thus inhibiting rapid blood sugar rises,” continued Dr. Bryer-Ash.

Regardless of the carb source, at least 90 percent of all carbs convert to sugar (glucose) in the body within 15 minutes to two hours after ingestion and your blood glucose level changes accordingly,” he points out. That’s why people with diabetes are advised to test their blood sugar levels two hours after eating to determine the maximum effect of the carbohydrate consumed. High glycemic foods cause the blood glucose level to reach a peak anywhere from 15 to 30 minutes after ingestion. Approximately one hour after ingestion of carbohydrates, the blood sugar level begins a rapid decline. Even in healthy people this produces a low that could result in hypoglycemia (low blood sugar).

A much better snack choice includes a source of protein. Combining protein with a low glycemic carbohydrate will help the blood sugar level remain stable for several hours. Choosing foods containing a high percentage of fiber are an excellent way to balance your diet and maintain your energy level. The selection of low carb low glycemic foods will keep you strong all day long.

Why Our Low Glycemic Recipes Are Superior

Low Glycemic Recipes.net is the first resource to provide exclusively Low-Glycemic Recipes complete with GI and GL scores and nutrient information.
We understand what you really need. That’s why our service is so unique. Look how smart you are—You have reached the first website that offers you authentic delicious, low glycemic recipes complete with a combination of glycemic and nutrient information found nowhere else.
Our website features low glycemic recipes, which, if followed most of the time, will keep your blood sugar levels well controlled.  With this information you can help prevent and control diabetes, lose weight, and even prevent acne. We have prepared our low glycemic recipes with YOU in mind, providing all the information YOU need to determine if a meal is healthful or not.
With this information you can go to a grocery store, out to dinner, pack a healthy brown bag lunch, or prepare meals at home using ingredients which will enhance your health. You really can change your life for the better.
We have truly made it easy for you. Our recipes are balanced, loaded with nutrients, and bursting with the energy of life. We did this by identifying the glycemic content of the carbohydrate foods plus we provide the calories, protein, saturated fat, sodium, and carbohydrate amounts contained in our approved recipes. We also provide a treasure of vital information found in few places. It’s the glycoload (The GL is the vital measurement of the speed a particular carbohydrate–is digested, releasing the pure form of sugar known as glucose into your bloodstream. Going low glycemic can make all the difference in the world to your health).
Medical studies show that rapid elevation of blood glucose as well as high blood glucose levels over time are destructive to the organs and cells of the body.  If we wear out our bodies, where else are we going to live?
We need carbohydrates to live, but there is a vast difference between carbohydrate foods that are healthful and those that are unhealthy. The Glycemic Index (GI) and its companion measure the glycoload (GL) are the tools we use to separate the carbs that have a good effect from those that have unhealthy effects on our bodies by rapidly raising our blood glucose.
According to research at Harvard University, the amount of carbohydrate a meal contains, and the GI score of that carbohydrate, are both equally important in determining the effect a particular carbohydrate food will have on your blood sugar levels after you ingest it. The Glycoload is the accurate way to measure this combined impact.
Other websites and various books promise to provide low glycemic recipes, but many of the recipes they provide are not necessarily low glycemic because they don’t factor in the amount of carbohydrate grams in the recipe. In fact, when we analyzed the ingredients of many of the recipes from many of these sources, we quickly discovered that most of their recipes are high glycemic–at best, some were moderate in their glycemic effect. However, most were NOT low glycemic
That is why we began to seek out the correct information. We had to begin from scratch. As creators of low glycemic recipes, one of the first things we have to do is go to at www.glycemicindex.com to find accurate GI/GL data on the recipes we were considering recommending. We then had to go to other websites, including one maintained by the USDA (United States Department of Agriculture), to glean or calculate other important nutrition facts such as grams of protein, or milligrams of sodium. We felt and still believe that we owe it to our readers to determine the most accurate information.
Remember, carbohydrates that are metabolized and quickly absorbed by your digestive system tend to rapidly spike your blood sugar to high levels. Carbohydrates that are metabolized slowly by your body release glucose gradually into your bloodstream. The fast acting carbs are high on the GI scale and the slow acting carbs are the ones that are low on the GI scale and thus truly low glycemic.
How do we get an accurate definition of a low glycemic carbohydrate food? The first measure is the glycemic index score. Most carbohydrate foods have been tested on at least ten healthy people for their bloodstream glucose elevating effect. The result is a score from zero to 100. Carbohydrate foods that rank 55 and under are considered low glycemic UNLESS you eat too much carbohydrates transforming a low glycemic meal into a high glycemic one.
So, how is the optimum amount of carbohydrate figured for various carbohydrate foods?  For a carbohydrate food to be truly low glycemic it must have a GI score of 55 or under AND produce a glycoload (GL) of 10 or under.  All of our recipes  meet these stringent requirements
We are the first website to provide not only GI scores, but also the GL effects of serving sizes of the carbohydrates that we recommend. We also provide nutrient information such as calorie counts and amounts of carbohydrate, protein, fat, and sodium.
Our recipe service will help you maintain healthier blood sugar levels, lose excess weight and keep it off, and even prevent acne. For more information on studies that confirm those statements go here: http://members.lowglycemicrecipes.net/learn.
We look forward to sharing this enlightening data, so you, too, can make the most healthy nutrition decisions. When you gain access to this important information you will be empowered to tremendously boost your health. You can now order your own complete set of these 160 recipes – 30+ breakfasts, 30+ lunches, 30+ dinners, and up to 70 snacks which you will be able to download all at once or print out individually PLUS  you will have access to 30 days of daily delicious, nutritious low glycemic menus.
The cost: You can gain unlimited access to our authentic recipes for a monthly fee of only $9.95 per month. You will have access to over 160 true low glycemic meals and snacks plus more will be added to this premium subscription site periodically. Your payment will also allow you access to our new managetype2diabetes.com website which will provide interactive tools and information designed to help you manage Type 2 diabetes (or avoid it if you have pre-diabetes).
Simply go to our Welcome page and scroll down to the payment icon. Once you pay, you will get immediate access to our module of 160+ recipes: 30+ breakfasts, lunches, dinners and up to 70 snacks. You’ll be able to mix and match breakfasts and lunches and dinners and create your own personalized menus.  What a bargain!
Send us any comments or questions you might have to drbreecher@lowglycemicrecipes.net.
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Symptoms of Diabetes Can Be Helped By Low Glycemic Recipes

  • Excessive thirst
  • Frequent urination
  • Increased fatigue
  • Irritability
  • Blurry vision
  • Extreme hunger
  • Unusual weight loss

If you have one or more of these symptoms, see your doctor right away. Ask him if he has studied the effects of low glycemic recipes for people with diabetes. Ask him about using low glycemic recipes as part of your lifestyle to prevent diabetes complications. Go ahead, ask him. Then ask yourself. Take a look at some of the research. You are worth it.

Even if you don’t have diabetes, you have a health problem if you carry too many pounds. You already demonstrate your willingness to learn to better care for yourself by taking the time to read this article. You know you are worth it, and you are the only one who will do it for you. Being better informed provides you with the facts you need to make your best decisions. At LowGlycemicRecipes.net, we bring you some of the most relevant and up-to-date information available. Go ahead, read on to learn more.

In a study at the University of Sydney, scientists found that low glycemic foods help in weight reduction. They did what is known as a “meta-analysis” – a study of other studies, in this case, six randomized controlled trials that compared a low GI diet to other diets including high GI diets.

They concluded:  Lowering the glycemic load of the diet appears to be an effective method of promoting weight loss and improving lipid profiles and can be simply incorporated into a person’s lifestyle”—Thomas EE, Elliott EJ, & Baur L., Cochrane Database System Reviews 2007 July 18;(3):CD005105.

 

Here’s Proof that Low Glycemic Eating Helps Prevent and Control Acne

There is a strikingly different occurrence of acne in fully modernized societies compared to populations with non-westernized diets.That’s what a study by Colorado State University researchers found.

Their study, entitled “Acne vulgaris: A Disease of Western civilization,” was published in the prestigious medical journal Archives of Dermatology (Vol. 138, pages 1584- 1590).

The researchers studied acne incidence in two populations: the Aché tribe of hunter-gatherers of Paraguay and the Kitavan Islanders of Papula, New Guinea. Not a single papule, pustule, or open comedone was observed during examinations for skin disorders in the entire Kitavan population, about 1,200 people. Of the 115 subjects in the hunter/gatherer tribe from Aché, Paraguay, no active cases of acne vulgaris were observed.

The non-westernized diets of both the Kitavan Islanders and the hunter/gatherers of Aché, Paraguay, consist of minimally-processed plant/animal foods, which are virtually devoid of western carbohydrates that lead to high glycemic levels which, in turn elevate insulin levels. Those two nonwesternized populations eat a naturally low glycemic diet and as a result maintain low blood sugars, healthy weights, and appear full of energy all day long.

Wow! Isn’t that a piece of interesting news!

It’s news that affects you because you can use the Glycemic Index (the GI) to lose weight, achieve healthy blood sugars, and control acne.

The Glycemic Index measures the potential of carbohydrate foods – and various combinations of carbohydrate and noncarbohydrate foods – to cause rapid increases in blood sugar. These blood sugar spikes are known as the glycemic load (GL).

The importance of the GL is a little-known secret.

Accumulating evidence suggests that low GI/GL diets may have a role in the prevention of diabetes, obesity, and – surprisingly – acne!

In study after study, scientists have been praising the healthy effects of low GI/GL eating. For instance, to study the effects of a low glycemic diet, researchers from the School of Applied Sciences of Australia’s Royal Melbourne Institute of Technology did a 12-week double blind randomized study. Participants ate two types of diets – 25 males (the control group) were allowed to eat carbohydrate dense (high glycemic) foods. The other group of 25 men followed a low glycemic diet. Before the study began, acne counts were made for each participant.

The results: After adjusting for variables, the reduction in total pimples and pus-filled pustules was significantly greater statistically in the low glycemic group compared to the control group.

The researchers also noted a greater reduction in total weight and body mass in low GI group!

Their article, published in 2007 in the Journal of the American Academy of Dermatology, had the tongue twisting title, “The effect of a high-protein, low glycemic-load diet versus a conventional, high glycemic-load diet on biochemical parameters associated with acne vulgaris: A randomized investigator-masked, controlled trial.” (Vol. 57, pages 247-256).

The medical literature reveals still other studies that back up the health effects of low glycemic eating. For instance, in 2003 in a medical journal named Metabolic Syndrome and Related Disorders, medical researchers wrote:

“In clinical studies, low-GL diets produced less hunger, promoted more weight loss, and improved markers of glycemic control and cardiovascular disease risk compared to the usual, high-GL (glycemic load) diet.”

They entitled their article, “A Proposal for a New National Diet” (Vol. 1, issue 3, pages 199-208).

Copyright © 2008

This column can be reprinted without changes only if the source is acknowledged as http://www.lowglycemicrecipes.net/

How to Deal with Hunger:

The Top 10 of What NOT to Eat!
Maintain your brilliant mind and vibrant body by nourishing yourself more frequently. The solution to hunger pangs is to eat small frequent meals. Eating every three hours best suits most people, and prevents hunger. That’s why at LowGlycemicRecipes.net we have included mid-morning, mid-afternoon and evening snacks in our daily menus.

Frequently consumed small meals of the healthy ingredients we recommend in our recipes, are the best ways to fuel your mind and body.

Unstable blood sugar levels can cause many outwardly noticeable symptoms ranging from over excitement to depression. Long-term consequences can include diabetes, retinopathy, kidney, and cardiovascular problems.  Monitoring your nutrient intake can help you avoid many potentially negative side effects.

Carbohydrates are among the most satiating of all nutrients. Consequently you don’t need hundreds and hundreds of grams to fill you up. Eat small amounts. The exact number of calories and the amount of carbohydrate you need during the day varies depends on many factors, including your body size, your activity level, age, and gender.

Consider your body like a machine, perhaps an automobile.  Would you put water in the gas tank? Of course not!

The low-glycemic approach is designed as a basic healthy eating plan, part of a healthy lifestyle for those who want to treat their body with love and the correct nutrition. Some may find that they shed excess pounds. Some might even clear up their acne.  Everyone will feel better, more energetic and clear headed.

Now, let’s take a look at the Top 10 High-Carbohydrate Foods – the foods to avoid. Knowing what NOT to eat is important for people who are carrying excess weight and/or those who want to maintain stable blood sugar levels.

These foods are among the Top 10 sources of carbohydrate in the average American diet. No wonder two-thirds of all Americans are obese!

Avoid:

  1. Table sugar (all concentrated forms including honey and molasses)
  2. White Bread and any other bread that is not high in fiber.
  3. Most cold breakfast cereals (the exception is All Bran)
  4. White rice
  5. Pizza
  6. Fruit punch
  7. Corn syrup flavored colas, sodas and other soft drinks
  8. Potatoes (especially French fries)
  9. Pastries
  10. Candy

Why I Recommend Splenda® Over Other Sweeteners

          The taste is great, but the real reason is its apparently benign impact on blood sugar levels.  Splenda® is made up of dextrose, maltodextrin and sucralose. Now that sounds a bit worrisome because dextrose is a combination of glucose and corn syrup.  Both glucose and corn syrup provide empty calories and cause unstable blood sugar levels.

Furthermore, maltodextrin is made from starch and in its “natural state” maltodextrin molecules are easily digested and absorbed by the body and thus can cause blood sugar spikes. However, the maltodextrin in SPLENDA® has been chemically processed to make it resistant to the digestive enzymes found in the stomach. Consequently, these resistant maltodextrins help lower blood sugar levels.

Because the amount of these ingredients is so small, SPLENDA® has an insignificant calorie value per serving and “meets FDA’s standards for “non-caloric sweeteners,” according to the manufacturer of SPLENDA®. This qualification is met through the FDA criteria of providing less than 5 calories per packet. At this level of caloric intake, I am pleased to recommend the product, especially since it doesn’t seem to spike blood sugar levels.

So what the heck is sucralose, the third ingredient in SPLENDA®? Sucralose is an artificial sweetener which Nutrition Action, the well respected consumer nutrition newsletter, has said may “be the safest artificial sweetener, though no independent tests have been conducted.”

Indeed, the manufacturer, McNeil Nutritionals, a subsidiary of Johnson & Johnson Inc., claims that:

“The safety of sucralose is well documented in more than 100 scientific studies conducted over a 20-year period. In addition, sucralose and, specifically, the safety data on sucralose, has been reviewed by the U.S. Food and Drug Administration (FDA) and other national regulatory agencies, as well as by a variety of international health authorities such as the World Health Organization, and has been found to be safe for use by all consumers, including children, pregnant women and people with diabetes.”

Sucralose is not made from the sugar of beets, but it does originate from cane sugar. However, it is not a sugar itself. Again, according to the manufacturer:

“SPLENDA® Brand Sweetener is not sugar  . . . [it] is manufactured through a patented multi-step process that starts with cane sugar and selectively replaces 3 hydrogen-oxygen groups on the sugar molecule with 3 chlorine atoms. Chlorine is present naturally in many of the foods and beverages that we eat and drink every day ranging from lettuce, mushrooms and table salt. In the case of sucralose, its addition converts sucrose [sugar] to sucralose.”

The result is an alternative to sugar that doesn’t spike blood sugars. Again, according to the manufacturer:

“Numerous studies have shown that SPLENDA® Brand Sweetener, or sucralose, the sweetening ingredient in SPLENDA® No Calorie Sweetener, is suitable for people with diabetes. Sucralose is not recognized by the body as sugar or as a carbohydrate. It is not metabolized by the body for energy and does not affect blood glucose levels. Sucralose has no effect on carbohydrate metabolism or insulin secretion. Other ingredients in SPLENDA® No Calorie Sweetener products, which are added to give necessary volume and texture, add only a very small amount of carbohydrate per serving. These are common carbohydrates (maltodextrin and/or dextrose) and are the same type of carbohydrates used in other no calorie sweeteners. They contribute less than 5 calories per serving, which, when used in moderation, (4 packets or 8 tsp. granulated) is considered a free food by the American Diabetes Association.”

Why should we believe the manufacturer? Well, it is manufactured by a subsidiary of Johnson & Johnson, a corporation that has been manufacturing health care products in the U.S. for over 100 years. It also has the endorsement of the American Diabetes Association in that the ADA allows McNeil Nutritionals to assert it is “a proud sponsor “of the American Diabetes Association. (That claim means McNeil Nutritionals has given money to the ADA.) Notwithstanding what some would consider that a conflict of interest, it is a fact that many of the 100 studies mentioned by McNeil have been published in reputable medical journals.

It is also a fact that SPLENDA® has been approved by the U.S. Food and Drug Administration. Although the FDA has dropped the ball regarding sweeteners before, SPLENDA® does appear to be the safest artificial sweetener to date.

I say they “dropped the ball” on sweeteners because the FDA approved and still approves of aspartame (NutraSweet®). New Italian research in animals indicates that long-term consumption of aspartame may increase the risk of leukemia, lymphoma, and breast cancer. Furthermore, people with the rare disease PKU (phenylketonuria) need to avoid aspartame. No groups of people have been identified who have to avoid SPLENDA®.

I’ve been asked why I don’t recommend Stevia, a “natural” product sold in the U.S. as a dietary supplement.  The reason is that it doesn’t have the scientific backup that SPLENDA® has. Many of the studies which have been done indicate worrisome results.  For instance, when Stevia is given in high doses to rats, they demonstrate reduced sperm production and increased cell proliferation in their testicles, an effect which could cause infertility.

There hasn’t yet been a perfect sweetener invented. SPLENDA® comes close (I would feel better if there were no dextrose used at all). However, until there is, I’ll continue to recommend the use of SPLENDA®. The fact that it doesn’t raise your blood sugar levels is good enough for me.

What Scientists Say About Low Glycemic Foods

By Maury M. Breecher, PhD, MPH

Read what scientists have to say about the low glycemic index lifestyle:

“Low GI and low GL diets are independently associated with a reduced risk of certain chronic diseases. In diabetes and heart disease, the protection is comparable with that seen for whole grain and high fiber intakes.” – Barclay, AW, et al., American Journal of Clinical Nutrition. 2008 March;87(3):627-637.

So, how important is fiber?

It is quite important. The recipes I recommend are generally high in fiber. However the health promoting effects of these recipes cannot be ascribed simply to fiber – it’s the low glycemic effect that is just as important.

For instance, Dutch scientists, after a study of low glycemic foods in their country, concluded: “In this population, a low-GI diet … low in potatoes and cereals, is associated with improved insulin sensitivity and lipid metabolism and reduced chronic inflammation” – Du H, van der A DL et al., American Journal of Clinical Nutrition. 2008 March 87(3)655-61. This is especially important to people with diabetes or who are pre-diabetic because insulin resistance and high lipids generally walk hand-in-hand with Type 2 diabetes.

“The best evidence of the clinical usefulness of GI is available in diabetic patients in whom low-GI foods have consistently shown beneficial effects on blood glucose control in both the short-term and the long-term,” wrote world famous Italian researchers at the Frederico II University, Naples.

“In these patients, low-GI foods are suitable as short-term and long-term” – Riccardi, G., Rivellese AA, & Glacco R. American Journal of Clinical Nutrition. 2008 Jan;87(1):269S-274S

Even if you don’t have diabetes, you may have a health problem if you carry too many pounds. Low glycemic foods help in weight reduction, according to scientists at the University of Sydney. They did what is known as a “meta-analysis” – a study of other studies, in this case, six randomized controlled trials that compared a low GI diet to other diets including high GI diets.

They concluded: Lowering the glycemic load of the diet appears to be an effective method of promoting weight loss and improving lipid profiles and can be simply incorporated into a person’s lifestyle”—Thomas EE, Elliott EJ, & Baur L., Cochrane Database System Reviews 2007 July 18;(3):CD005105.

Copyright © 2011

This column can be reprinted without changes only if the source is acknowledged as http://www.lowglycemicrecipes.net/

How to enjoy a sweet taste without the “sugar highs” that play havoc with your blood glucose levels

Even “sugar-free” products contain carbohydrates that can raise blood sugar rapidly. The effect on one’s blood glucose levels depends on the amount of carbohydrate eaten and the GI of the carbohydrate portion of the food. Foods that usually have a high GI (a GI above 70) include ‘instant” white rice, and bread, cookies, cakes, or other pastries made of white or even whole-wheat flour.

Medium GI foods (GI ranks of 56-59) include pita bread, boiled potatoes, couscous, ice cream (yes, ice cream), basmati rice, and high-fibre muffins.

Foods with a low GI (55 and below) are legumes of all types including peas, beans, and lentils and whole fruits (except for dates and watermelon), bran and oat cereals, multigrain breads, milk and milk products, especially skim or low-fat milk, and most vegetables including sweet potatoes and corn.

Fresh fruits such as apples, nectarines and pears are the best sweet treats for people with diabetes because their lower GI and high-fiber content slows digestion, thus inhibiting blood sugar rises.

Fruit is nature’s candy.  It tastes sweet, satisfies your sweet tooth, and is full of important nutrients and antioxidants. Most fruit is low-glycemic.

Usually you should choose the more common fruits for snacks, such as apples, bananas, pears, but you can also shop for more exotic fare such as pomegranates and papayas. When eating fruit, savor the natural sweetness, texture, and juiciness, but don’t gorge. One serving can be handled by most people whereas two servings can send blood sugars soaring.

If you stick to low-glycemic daily menus, you’ll find your need for high-sugar, high-fat snacks will be eliminated. Your cravings will diminish. That’s why we again recommend that you subscribe, as soon as it becomes available, to our weekly recipe service.

Access to our Premium recipe section will reinforce your determination to live a more healthful life, and help prevent taste fatigue. You will be able to mix and match and substitute your favorite foods and create your own daily and weekly menues.  Check out our premium recipes here.

Low GI meals are good for the whole family

The recipes provided here are low-cost, easy-to-prepare, and easy to incorporate you’re your busy lifestyle. Young or old, family members will find these recipes tasty and satisfying.  They are nutritionally balanced and bursting with nutrients and the energy of life itself.

This program features low-GI/GL foods which, if followed most of the time, will help you keep your blood glucose levels well controlled, help prevent acne, and also help you lose weight. The menus in the Low-GlycemicRecipes.net program contain foods that are generally portion controlled — low-or moderate-calorie foods which consequently are superb in promoting healthy weight-control. If you are overweight you may shed a few pounds, however this is not a diet; it is a low glycemic lifestyle program easily incorporated into a delightful and rewarding way of living.

If you stick to these daily menus you’ll find your need for high-sugar, high-fat snacks will be eliminated. Your cravings will diminish. That’s why it is recommended that you subscribe, as soon as it becomes available, to this weekly recipe service.

Access to our 160+ tasty low glycemic recipes will reinforce your determination to live a more healthful life and help you prevent taste fatigue. Once you access our premium site, you will be able to mix and match and substitute foods to plan your own menus.

This column can be reprinted without changes only if the source is acknowledged as http://www.lowglycemicrecipes.net/