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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

                        How I Keep the Spark Alive in My 10 Years of Marriage 8 Psychological Tricks To Help You Nail the Interview of Your Dream Job The Ultimate Solution To Your Super Long Stay At Bathroom: Constipation Remedy. Low glycemic index foods I Promise These 10 Low GI foods can Keep You Fuller For Longer! Emotional Quotient Isn’t Just About Emotions. It Involves Numerous Skills

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                        Last Updated on August 20, 2019

                        How to Control Your Thoughts and Be the Master of Your Mind

                        How to Control Your Thoughts and Be the Master of Your Mind

                        Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

                        Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

                        I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

                        You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                        Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

                        When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                        I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                        Who Is Thinking My Thoughts?

                        Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                        Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

                        1. The Inner Critic

                        This is your constant abuser who is often a conglomeration of:

                        • Other people’s words; many times your parents.
                        • Thoughts you have created based on your own or other peoples expectations.
                        • Comparing yourself to other people, including those in the media.
                        • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                        The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

                        Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

                        2. The Worrier

                        This person lives in the future; in the world of “what ifs.”

                        The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

                        3. The Reactor or Trouble-Maker

                        This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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                        This person can be set off by words or feelings, and can even be set off by sounds and smells.

                        The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

                        4. The Sleep Depriver

                        This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                        The Sleep Depriver’s motivation can be:

                        • As a reaction to silence, which he fights against
                        • Taking care of the business you neglected during the day
                        • Self-doubt, low self-esteem, insecurity and generalized anxiety
                        • As listed above for the inner critic and worrier

                        How can you control these squatters?

                        How to Master Your Mind

                        You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

                        Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                        There are two ways to control your thoughts:

                        • Technique A – Interrupt and replace them
                        • Technique B – Eliminate them altogether

                        This second option is what is known as peace of mind!

                        The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

                        Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

                        For the Inner Critic

                        When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                        You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                        For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

                        You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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                        “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                        If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

                        • They rile up the Worrier.
                        • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                        • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                        • They are a bully and is verbally and emotionally abusive.
                        • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                        Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                        Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                        For the Worrier

                        Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

                        Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

                        You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                        • Increased heart rate, blood pressure, or surge of adrenaline
                        • Shallow breathing or breathlessness
                        • Muscles tense

                        Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                        If you believe in a higher power, this is the time to engage with it. Here is an example:

                        Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                        “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                        Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

                        If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

                        Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

                        Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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                        For example:

                        If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                        “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                        Change those fearful thoughts when they happen:

                        “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                        Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                        For the Trouble-Maker, Reactor or Over-Reactor

                        Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                        The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

                        • Increased heart rate and blood pressure; surge of adrenaline
                        • Shallow breathing or breathlessness
                        • Muscles tension

                        I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                        Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

                        Breathe in through your nose:

                        • Feel the air entering your nostrils.
                        • Feel your lungs filling and expanding.
                        • Focus on your belly rising.

                        Breathe out through your nose:

                        • Feel your lungs emptying.
                        • Focus on your belly falling.
                        • Feel the air exiting your nostrils.

                        Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

                        Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

                        One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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                        Master your mind and stop the Reactor from bringing stress to you and your relationships!

                        For the Sleep Depriver

                        (They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

                        I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                        Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                        1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                        2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                        When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

                        From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

                        For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

                        If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                        You can also use this technique any time you want to:

                        • Fall back to sleep if you wake up too soon.
                        • Shut down your thinking.
                        • Calm your feelings.
                        • Simply focus on the present moment. 

                        The Bottom Line

                        Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

                        You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                        Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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                        Featured photo credit: Priscilla Du Preez via unsplash.com

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