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I Promise These 10 Low GI foods can Keep You Fuller For Longer!

I Promise These 10 Low GI foods can Keep You Fuller For Longer!

The glycemic index helps diabetics make smarter food choices, but it’s also a useful tool for everyone who wants to improve their health by eating low glycemic foods. In a nutshell, the theory behind the glycemic index is that low GI foods provide you with energy for a longer period of time. Meanwhile, other foods may feel filling at first, but they quickly lead to a sudden energy drop.

How Does the Glycemic Index Work?

Every food that contains carbohydrates can be rated on the glycemic index scale. Items that are low calorie, high in fiber and not overly processed score better because they are low glycemic foods. Scores range from 0 to 100, and this determines where each food fits on the glycemic index scale: [1]

• Low Glycemic Foods – 0 to 55

• Medium Glycemic Foods – 56 to 69

• High Glycemic Foods – 70 or higher

Why is Low Glycemic Foods Preferred Over High Glycemic Foods?

Do you experience an energy crash an hour or two after each meal? Or perhaps you find yourself sluggish at work after dining out with coworkers? Both of these issues can be caused by making unhealthy food choices.

If a large percentage of your calories are coming from high glycemic foods, you’re going to end up feeling very poorly. You’ll also get hungry more quickly. This is a vicious cycle because it causes you to keep increasing your calorie consumption, which leads to weight gain.

The reality is that everyone needs to eat a balanced diet, and sticking primarily with low glycemic foods is a major component of improving your health. It’s okay to eat medium or high glycemic foods from time-to-time, but the trick is to balance them as much as possible with vegetables and fruits from the low glycemic category.

How Bad You Can Get With A High Glycemic Diet?

After eating a lot of high glycemic foods, you’re likely to feel sluggish and run down. You may even feel ill if you’re not used to consuming poor quality calories. Doing this for too long can have an impact on your overall physical and mental health. In fact, studies have found that people who stick with a low glycemic index diet have a reduced risk of developing numerous medical conditions, including: [2]

• Depression

• Type 2 diabetes

• Cardiovascular disease

• Breast, colon, pancreas and prostate cancer

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• Gall stones

• Stroke

• Metabolic syndrome

• Chronic kidney disease

• Uterine fibroids

Diabetes: Managing the Risk

The most common issue that occurs from ingesting too many high glycemic foods is high blood sugar. Although this doesn’t automatically mean you have type 2 diabetes, it’s definitely a step toward developing this disease.

People who have diabetes face a long list of potential health complications, and they also typically have a lower quality of life. Due to this, it’s critical to do everything you can to reduce your diabetes risk. If you’re already diabetic, you can turn to low glycemic foods to help you manage your condition.

Making the switch to low glycemic foods will help you keep your weight down. Additionally, incorporating these healthier food choices will reduce your insulin levels and resistance. [3]

Concentration and Memory Issues

Another big issue that can be caused by a lack of proper nutrients is impaired cognitive functionality. Many people feel fuzzy and have difficulty concentrating a couple of hours after eating a high glycemic meal.

To ensure a better level of brain function throughout the day, eat low glycemic foods along with some protein every 2-1/2 to 3 hours. [4] This will help balance your blood sugar and prevent the dips and peaks that accompany a diet that is filled with high glycemic foods.

Anxiety and Hypoglycemia Symptoms: Reducing Them with Food Choices

Approximately 18 percent [5] of U.S. adults have an anxiety disorder. Hypoglycemia, which is a blood sugar disorder, has been linked to anxiety in some studies. For example, researchers worked with a 15-year-old female who had been diagnosed with generalized anxiety disorder and hypoglycemia in order to look for a shared cause.

What they discovered is that the girl was eating a high glycemic diet. By prescribing a low to medium glycemic diet, they were able to help the girl feel a reduction in her anxiety and hypoglycemia symptoms. A short return to her previous diet caused both issues to spike back up, which indicates a clear correlation between anxiety, hypoglycemia and high glycemic foods. [6]

10 Foods to Add to Your Diet

It’s clear that a low glycemic diet offers numerous health benefits, but what foods are actually on this list? Let’s focus on 10 healthy options to help you get started. Remember; you still need to get some protein in your diet, so be sure to eat these foods with a lean protein source.

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Lentils

    Lentils are a solid choice because they’re a low glycemic food that is high in fiber, high in protein, low in sugar and packed with many necessary vitamins, minerals and fatty acids. In other words, a cup of lentils will provide you with the energy you need, and it doesn’t even need to be balanced with something else to keep your glycemic index rating in line.

    Peaches

      One large peach provides 10 percent of your daily fiber needs, and it even has a minimal amount of protein. Although peaches are high in sugar, they’re a natural, unprocessed product, which enables them to offer a low glycemic impact.

      Walnuts

        When you’re looking for a healthy snack, grab an ounce of walnuts. Not only are they a low glycemic food with protein, fiber and omega-3 fatty acids but they’re also believed to be beneficial for heart health. [7]

        Brown Rice

          If you have a craving for rice, turn to long-grain brown rice for the best health results. A cup of this cooked rice provides a huge burst of carbohydrate energy, and it also fulfills 10 percent of your daily protein needs. Additionally, you’ll stay full for longer thanks to the 3.5 grams of dietary fiber.

          Apples

            Apples make it easier to get all of your daily nutrients, so it’s a good idea to have one every day. A large apple contains 21 percent of your daily fiber needs, and it’s extremely low in fat. Because apples contain a lot of sugar, you may want to cut one into slices and eat half at a time. Either way, apples are a good option for a low glycemic diet.

            Wild Blueberries

              A cup of wild blueberries puts you on the edge of the medium glycemic food category, but it’s still considered to be on the low side and offers many important benefits. You’ll get 25 percent of your fiber requirements from unsweetened frozen wild blueberries. As an added bonus, blueberries may reduce your risk of developing dementia. [8]

              Pasta

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                Believe it or not, you can have pasta without hurting your low glycemic diet. A serving of linguine has a glycemic index of 45. Spaghetti is even lower with a 41! The trick is to select smaller, thinner noodles and make a fresh sauce instead of choosing one that’s filled with sugar and preservatives.

                Broccoli

                  With a glycemic index score of only 10, a serving of broccoli makes a good addition to any meal. You’ll also benefit from getting 10 percent of your daily fiber and 4 percent of your protein needs in every ½ cup.

                  Beans

                    Looking for a protein and fiber boost without sacrificing your desire to eat low glycemic foods? Most beans fill this role nicely, but make sure that you steer clear of canned beans that have added sugar. The exact glycemic index rating will vary, but the majority of beans stay under 55.

                    Baby Carrots

                      A 3-ounce serving of raw baby carrots has 35 calories, 2.4 grams of fiber and a whopping 231 percent of your daily vitamin A. This makes carrots a smart option for snacking or adding to any meal.

                      Low Glycemic Foods Recipe

                      One-pan summer eggs [9] are a simple, quick vegetarian option that offer 12 grams of protein, 3 grams of fiber and stay on the low end of the glycemic index.

                        Ingredients:

                        • 2 large zucchinis (also known as courgettes) chopped

                        • 7 ounces of halved cherry tomatoes

                        • 2 eggs

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                        • 1 crush garlic clove

                        • 1 tablespoon olive oil

                        • Basil leaves

                        Directions:

                        1. Heat up the oil, then add the zucchini chunks. Make sure the chunks are small. Stir frequently and fry for five minutes.

                        2. Add the garlic and tomatoes. Cook for 2-3 more minutes.

                        3. Make a couple of gaps in the mix. Add eggs. Next, add in any desired seasonings.

                        4. Cover the pan. Cook until the eggs are as desired. Typically takes 2-3 minutes.

                        5. Put a small amount of basil on the final result and serve!

                        Enjoy the Health Benefits of Low Glycemic Foods

                        Now that you know how beneficial low glycemic foods can be, it’s time to put them to the test in your life. Everyone’s body reacts differently, but you’ll be able to tell if common low glycemic foods [10] are helping you by checking your energy level and mood two to three hours after eating.

                        Featured photo credit: Kaboompics // Karolina via pexels.com

                        Reference

                        More by this author

                        Holly Chavez

                        Writer, Entrepreneur, Small Business Owner

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                        Last Updated on July 10, 2020

                        How to Take Control of Your Life with Better Boundaries

                        How to Take Control of Your Life with Better Boundaries

                        We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

                        We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

                        So, how to take control of your life and stop being pushed around?

                        Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

                        What Boundaries Are (And What They’re Not)

                        Boundaries are limits

                        —they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

                        Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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                        Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

                        Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

                        Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

                        How to Establish Boundaries and Take Control of Your Life

                        Here are some ways that you can establish boundaries and take control of your life.

                        1. Self-Awareness Comes First

                        Before you can establish boundaries with others, you first need to understand what your needs are.

                        You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

                        To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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                        You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

                        • Where do you need to establish better boundaries?
                        • When do you feel disrespected?
                        • When do you feel violated, frustrated, or angered by the behavior of others?
                        • In what situations do you feel you are being mistreated or taken advantage of?
                        • When do you want to be alone?
                        • How much space do you need?

                        You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

                        2. Clear Communication Is Essential

                        Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

                        Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

                        3. Be Specific but Don’t Blame

                        Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

                        That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

                        Sample language:

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                        • “You may not…yell or raise your voice to me…”
                        • “I need…to be treated with respect…”
                        • “It’s not okay when…you take things from my desk without asking…”
                        • “I won’t…do your work…cover for you anymore…”
                        • “It’s not acceptable when…you ridicule or insult me…”
                        • “I am uncomfortable when…you use offensive language”
                        • “I will no longer be able to…lend you money…”

                        Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

                        4. Consequences Are Often Necessary

                        Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

                        Follow through. People won’t respect your boundaries if you don’t enforce them.

                        Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

                        We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

                        It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

                        It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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                        Final Thoughts

                        Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

                        Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

                        Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

                        The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

                        Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

                        Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

                        They will simply become a natural extension of your self-respect.

                        Featured photo credit: Thomas Kelley via unsplash.com

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