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GI Diet Plan |
Carbs in Food |
GI Diet PlanGuide to GI Eating HabitsRefined Western DietThe typical Western diet - rich in animal foods, high in refined carbohydrates, low in fiber and low in fresh fruits, fresh vegetables and beans - is believed to be a significant contributory factor in the surge of metabolic and digestive disorders that now affects Americans of all age-groups. For example, bad dietary habits are implicated in current high levels of obesity, type 2 diabetes, pre-diabetes and insulin resistance, as well as diverticulitis and constipation. GI diets, meaning eating plans based on the glycemic index (GI), attempt to improve eating habits and reduce diet-related disorders by focusing on foods that maintain stable blood glucose levels. Reduction of saturated and trans-fat intake is also a priority, in order to reduce triglycerides and HDL cholesterol. GI Diet MethodIn all carb-containing food groups, there are high-GI food options, medium-GI options and low-GI options. In the absence of any significant nutritional value, a healthy GI diet recommends the consumption of lower-GI foods, to ensure a low glycemic response. In food groups which contain few if any carbohydrates (eg. meat), the emphasis is on choosing low-fat options. GI Food AdviceFor more information about low-GI foods in the main food groups, click these resources: Beverages - Beans/Legumes - Breakfast Cereal - Bread - Dairy Foods - Deli Food - Dressings/Oils - Fish and Shellfish - Fruit and Veg - Meat and Chicken - Pasta - Potatoes - Whole Grains GI Diet MealsMost healthy GI diets advocate a new eating approach at mealtimes. For example, instead of a typical "Western" dinner plate containing approximately 50 percent meat, 17 percent vegetables and 33 percent starchy carbs (potatoes/rice/pasta), GI diets usually recommend a plate with 50 percent vegetables, 25 percent meat and 25 percent carbohydrate. GI Diet SnacksIn addition to breakfast, lunch and main meal, GI diets typically recommend at least three between-meal snacks, to ensure that you eat something about every three hours. Eating regular snacks means your body is reassured that food is plentiful and burns calories at the fastest rate. GI Diet Plan - Percentage of MacronutrientsAs confirmed by the latest Dietary Guidelines For Americans (2005), there is no one diet that suits everyone. In particular, there is no set percentage of calories we should obtain from fats, proteins or carbs. For dieters who enjoy carbs, most GI diet plans suggest an approximate nutrient ratio of: 55 percent of calories from carbohydrate (mostly whole grains), 25-30 percent from protein (inc. vegetable proteins) and 15-20 percent from protein. For dieters who prefer to eat fewer carbs, GI diet experts typically advise a higher protein intake. Thus your macronutrient intent may be approximately: 45 percent calories from carbohydrate, 25 percent from protein and 30 percent from fats. GI Food ServingsA diet based on supersized food portions leads inexorably to overweight and obesity. Thus portion control remains a key element in any healthy GI diet plan. However, since GI diets include a greater amount of fiber than does the typical Western diet, you can expect a relatively high satiety factor - meaning, GI diets keep you full, longer! |
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Carbs-Information.com provides general information about the glycemic index (GI), glycemic load (GL), low GI diets, GI value for all food groups, health problems of high blood glucose including metabolic disorders such as pre-diabetes, impaired glucose tolerance, insulin resistance, hyperinsulinism as well as type 1 and type 2 diabetes. But no information is intended as a substitute for medical advice. Copyright 2003-2021. |