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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 March 13, 2019

                        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                        How to Get out of a Rut: 12 Useful Ways to Get Unstuck

                        Have you gotten into a rut before? Or are you in a rut right now?

                        You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

                        Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

                        1. Work on the small tasks.

                        When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

                        Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

                        2. Take a break from your work desk.

                        Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

                        Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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                        3. Upgrade yourself

                        Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

                        The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

                        4. Talk to a friend.

                        Talk to someone and get your mind off work for a while.

                        Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

                        5. Forget about trying to be perfect.

                        If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

                        Just start small. Do what you can, at your own pace. Let yourself make mistakes.

                        Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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                        6. Paint a vision to work towards.

                        If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

                        Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

                        Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

                        7. Read a book (or blog).

                        The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

                        Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

                        Check out the best selling books; those are generally packed with great wisdom.

                        8. Have a quick nap.

                        If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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                        9. Remember why you are doing this.

                        Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

                        What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

                        10. Find some competition.

                        Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

                        Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

                        11. Go exercise.

                        Since you are not making headway at work, might as well spend the time shaping yourself up.

                        Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

                        As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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                        Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

                        12. Take a good break.

                        Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

                        Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

                        Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

                        Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

                        More Resources About Getting out of a Rut

                        Featured photo credit: Joshua Earle via unsplash.com

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