The Glycemic Index Diet Health Benefits and Recipes

The GI diet

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The GI diet

The GI diet plan refers to a diet that focuses on the reduction on the levels of glucose in the blood, by limiting the intake of foods that contain certain types of carbohydrates. After eating, the body usually converts the carbohydrates that is present in the food, into sugar and releases it into the bloodstream. Upon consumption of certain foods, the process takes place quite fast. However at other times the carbs present in foods take much longer to get converted into blood sugar. This is because carbs can be of different types and the amount of time that it could take the body to process the carbs depends mainly upon the type of carb you consume, as well as the food that contains it.

A glycemic index (GI) can measure the rate at which the carbs present is various food items get converted to sugar. Foods that have a high GI will contain carbs that get converted faster, as compared to foods with a low GI, as the carbs present in them take longer to convert. A low GI diet plan will mainly include foods and recipes that have a low GI, i.e., which take longer to raise the level of sugar in the blood. Getting more information on a GI diet menu can be quite beneficial to a person who is suffering from diabetes, as GI diet foods included in such plans can help them to regulate and control the levels of glucose in the blood. Given below, is a glycemic index chart, with a low GI diet list of foods:

Fruits that include plums, mangoes, papayas, kiwis, pears, oranges, pineapples, bananas, grapes, apricots, grapefruit, strawberries, cherries, apples, peaches and prunes.
Vegetables like carrots, cassava, corn, peas, spinach, broccoli, cabbage, lettuce, mushrooms, onions and tomato
Cereals like muesli, oatmeal, bulgur and bran
Beans like pinto beans, Romano beans, soy beans, split peas, black beans, lima beans, kidney beans, navy beans and black eyed peas.
Skim milk and plain, low fat yogurt
Pumpernickel bread, rye bread and sourdough bread
Nuts, which include peanuts, cashew nuts and walnuts
Vinegar

However, the manner in which a recipe is executed could also have an effect on the glycemic index of all the ingredients present in the recipe. Therefore, to optimize the effects of the GI diet that you are following, it is advisable to follow specific GI diet recipes. Given below is an example of such GI diet recipes:

Tuna steak and apricot compote

Ingredients:

Tuna steak           Around 150 grams
Red onions, chopped       2 teaspoons
Dried apricots           8 pieces
Dried thyme           ½ teaspoon
Tomato           1, medium
Lettuce            A few leaves
Extra virgin olive oil        2 tablespoons
Balsamic vinegar       1 tablespoon
Brandy               1 tablespoon
Pepper, freshly ground   A pinch

Method:

First, chop 4 of the dried apricots and half the tomato into big pieces. Place them in a blender and add the olive oil, vinegar, brandy, thyme and some of the pepper. Blend these ingredients together to make a fine sauce.
Marinate the tuna steak in the apricot sauce and leave it aside for at least 30 minutes, at room temperature. If the tuna needs to be marinated longer, place it in a refrigerator for about 30 minutes before you are ready to cook it.
Fry the strips of onion in olive oil lightly, for about two minutes or so. Cut the remaining half of the tomato as well as the apricots into long strips and fry it along with the onions for another minute or two.
Arrange the washed lettuce leaves on a place and place the fried apricot, tomato and onion mixture over it.
In another frying pan, heat a little oil, for the tuna and use a spatula to clear the marinade from the tuna steak. Cook the tuna, as well as the marinade in the same pan, but placing them slightly apart. Cook the tuna for at least 2 or 3 minutes on each side.
Set the fish on the plate and serve it, while it is hot

Submitted on January 16, 2014