glycemic index glycemic load

The whole idea of eating low gylcemic index/load foods packed with fiber is to prepare yourself for the most challenging time of the day for the individual on a fat loss/weight loss reduction diet. This so called “dieting danger zone “. This occurs between dinner time and bed time, and the way you handle it can make or brake your quest for a healthier, slimmer you.

Since the main ingredient in all low gylcemic index/load foods is fiber, the best strategy is to be sure that breakfast and lunch have adequate levels of fiber to prevent your blood sugar to drastically dropping just before dinner.

Here’s the general rules for dinner: When planning the menu try to include one serving of lean protein (4-5 ounces), one serving of a high fiber (Low GI/L) carbohydrate, brown rice, sweet potato, quinoa, wild rice, etc, and 2 cups or more of vegetables.

As much as possible, start each meal with a salad or a bowl of soup, both fill you up and slow down your eating. It’s been proven that a salad at dinner can reduce your dinner caloric input up to 12%.

If you’re a pasta and pizza lover like me, you can reeve up the fiber content and lower the GI numbers by either mixing in whole wheat flour if you make your own dough or purchase one of the popular commercial whole wheat dough like Boboli. The Barilla Plus brand, has develop a multi-grain pasta that retains the fiber yet taste pretty good.

Eating Healthy at dinner is as simple as making the following switches and substitutions.

­If You Normally Eat Dinner, Switch to This High Fiber Low GI/L

*All beef burgers Beef Mixture ground beef, soy and chopped veggie burger on a whole grain bun and topped with lettuce, tomato, onion, guacamole.

*Refined pasta

*Whole grain pasta

*White rice, Brown or wild Rice

*Refined Dinner roll

*Whole grain dinner roll

*Mashed potatoes

*Mashed potatoes with skins and pureed cauliflower.

*Shepherd’s Pie

*Sweet Potato Shepherd’s Pie

*Traditional baked ziti Spicy Beef baked penne with whole grain pasta

*Chicken stir-fry with white rice

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*Chicken, veggie and cashew stir-fry with brown rice

Now if you’re stuck on the rood or running late and need to catch a little nourishment be sure to order some of these favorites.

KFC and Long John Silvers

*Roasted Caesar Salad without Dressing & Croutons

*Shrimp and Seafood Salad

*House Side Salad without Dressing

*Baked Cod

*Green Beans

*Corn on the Cob

Subway and Domino’s

*Chili con Carne

*Garden Fresh Salad

*Brown and Wild Rice

*Chicken soup

*Grilled Chicken Caesar Salad

*Golden Broccoli and Cheese Soup

*Cold Cut Combo Salad

*Salads with 6g of Fat of Less

Ed Suriano holds a Bachelor Degree in Science from Rochester Institute of Technology. For the past 30 years he has practiced as a certified clinical Nuclear Medicine Technologist, performing over 30,000 exams. Most recently he has observed, studied and written on health, nutrition and weight loss. For more information on recipes go to http://www.glycemicIndexLifestyle.com/glycemic-index-recipes or go visit his website http://www.GlycemicIndexLifestyle.com

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