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    Glycemic Index Diet: Improve Health, Using the Glycemic Index Guide, With Delicious Glycemic Index Recipes
    Glycemic Index Diet: Improve Health, Using the Glycemic Index Guide, With Delicious Glycemic Index Recipes
    Glycemic Index Diet: Improve Health, Using the Glycemic Index Guide, With Delicious Glycemic Index Recipes
    Ebook75 pages26 minutes

    Glycemic Index Diet: Improve Health, Using the Glycemic Index Guide, With Delicious Glycemic Index Recipes

    By Jennifer Collins

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    About this ebook

    Glycemic Index Diet: Improve Health, Using the Glycemic Index Guide, With Delicious Glycemic Index Recipes A lot of people are talking about the low glycemic index diet, but what are glycemic index diets, anyway? If you've done any research on the topic, it's understandable that you may have come away with the idea that a glycemic index diet plan is too complicated to be a realistic option for the average person. Fortunately, that's not the case at all. What is the glycemic index diet? It's actually a lot simpler than many people would have you believe. Essentially, it's a diet which minimizes or eliminates foods which are high on the glycemic index while emphasizing foods low on the glycemic index like fresh vegetables, fruits and whole grains. So what is glycemic index? Simply put, it's a scale which ranks foods on the basis of how they affect blood sugar levels. The lower a food ranks on the glycemic index, the less it tends to cause spikes in blood sugar levels which lead to insulin resistance, diabetes and heart disease over time, not to mention the sugar high/sugar crash cycle. So the answer to what is glycemic index diet is just a diet which is largely based on low GI foods which help to keep your blood sugar levels stable. You can think of it as a glycemic index weight loss plan which helps you to achieve and maintain a healthy weight, have more energy and dramatically reduce your risk of diabetes and other serious diseases. That brings us to this glycemic index diet recipes book. It's a low GI diet book which is written with the average person in mind. The recipes aren't complicated. Rather than going into the complexities of how the human digestive process works and exactly how certain foods end up causing potentially troublesome spikes in blood sugar level, this book gives you what you're really looking for: low glycemic index diet recipes. It's a cookbook, first and foremost.
    LanguageEnglish
    PublisherHealthy Lifestyles
    Release dateMay 15, 2017
    ISBN9781630227326
    Glycemic Index Diet: Improve Health, Using the Glycemic Index Guide, With Delicious Glycemic Index Recipes
    Author

    Jennifer Collins

    Jennifer Collins began writing novels in 2020. A retired physical therapist and college professor, she became inspired to write after experiencing the loss of several loved ones. Her debut novel, Comfort in the Wings, and its sequel, Wonders in the Waves, are now joined by Bridges Between Our Hearts. These emotionally satisfying books tell the story of Larissa and her family as they navigate the joys and tragedies of life. A testimony to the poignant works she has created, Collins recently won the MartinArts Council 2023 Award in the Literary Arts. Next on her writing docket is a non-fiction study of people who have discovered rewarding life paths in spite of predictions they would never succeed. Funny Thing About Luck (working title) is a tribute to the author's father and others like him-people with drive and commitment, who strive for accomplishment against the odds.Collins spends her time writing and running a family business alongside her eldest son. She does both from two residences-her long-time family home in upstate New York and Hutchinson Island in Florida.

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      Book preview

      Glycemic Index Diet - Jennifer Collins

      Glycemic Index Diet:

      Improve Health, Using the Glycemic

      Index Guide, With Delicious

      Glycemic Index Recipes

      JENNIFER COLLINS

      Copyright © 2012 Jennifer Collins

      All rights reserved.

      Table of Contents

      Introduction: a Glycemic Index Guide

      Lunch and Dinner Entrees

      Fish Casserole

      Turkey Meatloaf

      Cauliflower and Chickpea Curry

      Stuffed Shells

      Citrus – Mustard Chicken

      Curried Winter Vegetable and Lentil Casserole

      Barley and Pea Risotto

      German-Style Roast Pork (or Lamb)

      Trinidadian-Style Stuffed Sweet Potatoes

      North African Style Spaghetti with Vegetables

      Imam Bayaldi (Turkish Style Stuffed Eggplant)

      Parmesan – Herb Crusted Salmon

      Mexican-Style Low GI Vegetarian Chili

      Beef Stroganoff

      Pork (or Lamb) Tenderloin with French Onion Sauce

      Chile Relleno Casserole

      Pasta with Scallops

      Low GI Chicken Salad

      Low GI Tortilla Crust Pizza

      Sausage and Pumpkin Soup

      Stuffed Chicken Breasts

      Beef and Vegetable Stir Fry

      Beef Stew

      Turkey and Cheese Burritos

      Stuffed Peppers

      Side Dishes, Soups and Snacks

      Spinach – Artichoke Dip

      Stuffed Mushrooms

      Broccoli with Garlic and Cranberries

      Tabbouleh

      Easy Brussels Sprouts

      Collard Greens

      White Bean Soup

      Swiss Chard and Kidney Beans

      Italian Zucchini Salad

      Low GI Black Bean Dip

      White Bean Dip

      Cucumber Salad

      Creamy Carrot Soup

      Spinach Soup

      Tomato – Basil Soup

      No-Crust Pumpkin Cheesecake

      Zucchini Casserole

      Baked Rutabega Fries

      Nakkileipa (Finnish style crispbread)

      Polynesian-Style Ceviche

      Cucumber – White Bean Salad

      Breakfast

      Whole Grain Blueberry Pancakes

      Vegetable Frittata

      Tortilla de Patata y Espinacas (Spanish style potato and spinach omelet)

      Dessert

      Lemon Cake

      Green Beans With Balsamic Glaze

      Split Pea Soup

      Conclusion

      Introduction: a Glycemic Index Guide

      The glycemic index is a method of ranking foods based on how they affect blood sugar levels. It’s a scale which is often used by dieticians to demonstrate the impact of consuming certain foods and beverages. Essentially, the glycemic index, or GI, measures how a certain food will affect your blood sugar in comparison to glucose.

      Foods which rank higher on the glycemic index are, generally speaking, those which are broken down more quickly by the digestive process, causing a spike in blood sugar levels in a relatively short time frame; these foods are generally those which contain higher levels of refined sugars and other simple carbohydrates. By comparison, foods which rank lower on the glycemic index are digested more slowly and instead result in a more modest increase in blood sugar levels over a longer period of time.

      Foods which cause a sudden peak in blood sugar levels contribute to a higher risk of diabetes, heart disease and a variety of other illnesses. These spikes in blood sugar levels can eventually cause you to develop insulin resistance and ultimately, diabetes. By the same token, a diet which is rich in low glycemic index foods helps reduce your risk of diabetes and also makes it far easier to lose weight.

      What it all really comes down to is carbohydrates. All carbohydrates are broken down into glucose by the digestive process, but simple carbohydrates, especially refined grain products and refined sugars, are especially problematic. When you hear people talking about a low GI diet, what they’re referring to is a diet which greatly reduces and in some cases, completely eliminates foods which are high on the glycemic index. These foods are generally substituted with lower GI alternatives (whole grains like brown rice instead of white rice and whole wheat flour instead of white flour, for instance).

      Whether or not you choose to take your diet to this extreme is a choice that you’ll need

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