Advertising
Advertising

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

Advertising

• 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.

Advertising

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

              Advertising

                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

                        Advertising

                        • 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 Low glycemic index foods I Promise These 10 Low GI foods can Keep You Fuller For Longer! 7 Small Pieces of Technology That Will Change Your Life 8 Amazing Human Achievements to Inspire You

                        Trending in Health

                        1 How to Sleep Through the Night and Get Good Rest 2 20 Best Guided Meditations for Sleep and Insomnia 3 8 Home Remedies to Get Rid of Constipation 4 7 Tips for Coping with Stress Effectively 5 15 Simple Ways to Boost Your Emotional Health

                        Read Next

                        Advertising
                        Advertising
                        Advertising

                        Last Updated on January 3, 2020

                        The 10 Essential Habits of Positive People

                        The 10 Essential Habits of Positive People

                        Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

                        The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

                        1. Positive people don’t confuse quitting with letting go.

                        Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

                         I will grant myself the ability to trust the healthy people in my life … 

                        To set limits with, or let go of, the negative ones … 

                        And to have the wisdom to know the DIFFERENCE!

                         2.  Positive people don’t just have a good day – they make a good day.

                        Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

                        3. For the positive person, the past stays in the past.

                        Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

                        Advertising

                        4. Show me a positive person and I can show you a grateful person.

                        The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

                        5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

                        Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

                        6. Positive people do not let their fears interfere with their lives!

                        Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

                        7. Positive people smile a lot!

                        When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

                        Advertising

                        8. People who are positive are great communicators.

                        They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

                        9. Positive people realize that if you live long enough, there are times for great pain and sadness.

                        One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

                        10. Positive person are empowered people – they refuse to blame others and are not victims in life.

                        Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

                        How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

                        Advertising

                        I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

                        Featured photo credit: Janaína Castelo Branco via flickr.com

                        Read Next