What is a low glycemic diet plan? What benefits do I get if follow it? How to organize my own daily diet plan?
Let's go step-by-step our knowledge about this low glycemic diet meal plan
Actually, this is a meal plan organized for 28 days (one lunar month with the only aim to keep your blood glucose levels at an optimum range. This diet plan is a combination of lean proteins with those carbohydrates which have low glycemic index).
The total of calories you provide to your body if you follow this kind of diet is about 1100 calories a day. You should be close to your doctor if you decide to follow a low glycemic diet meal plan. He/she will make the appropriate changes for you according to your age, gender and weight.
You need to follow this type of diet for at least one lunar month (28 days) if you want to achieve the your goals. After this period, if your dietitian advises you to go on with this low GI diet, you may follow for another month.
When this time is over, you may shift to another diabetic diet plan, keeping in mind to always maintain your blood glucose at a optimal range.
As it is a combination of lean protein with low glycemic index carbs, they compound the basics of this diet plan. You'll be advised to eat plenty of lean proteins, low glycemic index carbs, and omega-3-fatty acids.
Breakfast: Start your day with wholegrain cereals such as: rolled oats, oat bran, wholegrain pumpernickel, soybean breads, mixed grain, sourdough rye, linseed, sourdough wheat, etc.
Porridge, natural muesli, and vegetables (such as raw or boiled carrots, broccoli, mushrooms, tomatoes, lettuce, chillies, red peppers, cabbage, cauliflower, onions, etc) as other breakfast alternatives.
Lunch and/or Dinner options: You can perfectly interchange the lunch to dinner options. That is if you have pasta or meat ravioli for lunch, you may have chicken (breast) rice (brown) for dinner.
Other options could be: sweet potatoes, yam, wheat tortilla, noodles, buckwheat, wholegrain breads, oat bran, etc.
Sweet potatoes are better choice compared to (normal) potatoes, since they have low glycemic index. Always the wholegrain foods are the best for you, such as breads, oat bran, cereals, etc.
The first and main benefit you will get is to have your blood glucose levels at an optimal range. What is more all the foods in this diet do raise your blood glucose slowly and steadily giving your normal blood sugar readings each time your perform the test.
In this way, your hunger cravings would be less, and you will eat less. As a consequence, you will lose weight over time, keeping yourself fit.
Written by Dr.Albana Greca Sejdini, Md, MMedSc
Medically reviewed by Dr.Ruden Cakoni, MD, Endocrinologist