Cooking with Neria






As a Dietitian, my most cared patients are the Diabetics. Food and Diet play a big role in their everyday life. They have to be expert with the EXCHANGE LIST FACTOR for food substitution as not to exceed the 150 gm Carbohydrate requirement.

I hope this topic suplements that of the EXPRESSO TOPIC of The Filipino Australian Movement of Empowerment (FAME) this month. Below are about the GLYCEMIC INDEX and how to SWITCH TO A LOW GI DIET.

What are the Benefits of the Glycemic Index?

Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI carbs that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals.

*Low GI diets help people lose and control weight
*Low GI diets increase the body’s sensitivity to insulin
*Low GI carbs improve diabetes control
*Low GI carbs reduce the risk of heart disease
*Low GI carbs reduce blood cholesterol levels
*Low GI carbs can help you manage the symptoms of PCOS
*Low GI carbs reduce hunger and keep you fuller for longer
*Low GI carbs prolong physical endurance
*High GI carbs help re-fuel carbohydrate stores after exercise

How to Switch to a Low GI Diet

The basic technique for eating the low GI way is simply a “this for that” approach - ie, swapping high GI carbs for low GI carbs. You don’t need to count numbers or do any sort of mental arithmetic to make sure you are eating a healthy, low GI diet.

*Use breakfast cereals based on oats, barley and bran
*Use breads with wholegrains, stone-ground flour, sour dough
*Reduce the amount of potatoes you eat
*Enjoy all other types of fruit and vegetables
*Use Basmati or Doongara rice
*Enjoy pasta, noodles, quinoa
*Eat plenty of salad vegetables with a vinaigrette dressing


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