With the ever increasing awareness about fitness and the importance of maintaining healthy body weight, more and more people are inclined towards weight loss diets such as the 7 day weight loss GM diet meal plan and others. But in most cases, diabetic patients are not able to follow such quick weight loss diet plans because they are mainly based on fruits and juices. So, what should be the ideal diet for weight loss for diabetic patients? Well, a balanced low glycemic diet is the best way to lose weight and manage blood glucose levels in a healthy way. This low GI diet is not only beneficial for diabetic patients but also for all the health conscious people out there.
Before moving on with our Low GI Diet, let us understand what GI stands for and its meaning. GI or glycemic index is the measurement that is carried out on carbohydrate-containing foods and their effect on the blood sugar level. GI measurement goes beyond the measurement of carbohydrates (sugar and starches) in foods and shows the impact that a particular food has on blood glucose level.
The majority of foods we eat contain carbohydrates, and more specifically, foods like white bread, potatoes, sugary treats, biscuits and cakes contain simple carbohydrates. While these foods are tasty and easy to consume, they usually react adversely in our body and put the system out of balance, which results in problems such as sugar cravings, mood swings, fatigue and increased risk of chronic diseases in future. Planning your diet based on the glycemic index of foods will help you to stop this confusion and help your body to restore the balance.
Our body requires a lot of energy to function in an effective manner and deal with the strains of everyday work. The energy comes from the fuel in the form of a sugar known as glucose, which is made from carbohydrates (starch and sugars) found in foods. Glucose is produced in the liver after the foods have been digested in the stomach. The glucose thus produced is supplied to the cells of the body where they are either used immediately for walking, running or exercising or stored in the muscles for later use. The same process repeats for every food whether it’s a plate of salad or a crate of cupcakes. But different foods affect the speed of this function and the glycemic index is the measurement of this speed.
Foods with high GI index or high GI foods are transformed more rapidly to glucose whereas foods with low GI index or low GI foods are converted more slowly and gradually to glucose.
Foods with high glycemic index are rapidly converted into glucose, and it is released into the blood stream. Here, the hormone insulin comes into play. When glucose from foods is released into the blood stream, insulin makes sure that it is taken and utilized where it is needed. In case of low GI foods, glucose is released slowly into the bloodstream, and moderate level of insulin is released by the pancreas, and the body gets enough time to decide where to send the glucose for its optimum use. But, in case of high GI foods, high levels of glucose rush into the blood stream and the body panics because too much glucose at once can be harmful to the body. In order to compensate for the high glucose level, the body releases high levels of insulin which readily transfers the glucose to fat stores.
If this continues to happen after each and every meal, then it can lead to weight gain and turn the cells insulin resistant – which is the first step towards diabetes. By opting for a low GI diet, you can prevent this damaging process and protect your heart and skin and promote weight loss.
Here we have presented a sample Low GI meal plan along with some quick and healthy recipes. These recipes can also be included in other diet plans such as the 1200 calorie meal plan.
The significance of a healthy and hearty breakfast for losing weight in a healthy way needs no new emphasis. It provides energy to keep up running throughout the day. A quick and simple banana and yogurt smoothie is one of the best breakfast ideas for losing weight must be included in the diabetic weight loss diet.
All you need is a small banana, 150 ml low-fat natural yogurt, 200 ml skimmed milk and few drops of vanilla essence. Pour all the components in a food processor, blend until smooth and serve in a tall glass.
For all you busy bodies out there, lunch doesn’t have to be a sandwich and soda. Here, we have presented some quick and healthy soup and salad recipes that can be prepared in a jiffy.
Procedure – Heat the olive oil in a saucepan and sauté the chopped vegetables, then add the mint and vegetable stock and bring it to a boil, reduce the heat and simmer for 10 minutes. Blend the contents of the pan in the food processor until its smooth. Transfer it back to the pan, add salt and pepper, mix well and enjoy hot.
This is a delicious and creamy soup that can be enjoyed with multigrain bread.
Procedure – Heat the oil in a saucepan, add the onions, cumin seeds, garlic and fry for 3 minutes, now add the cauliflower, sweet potato, vegetable stock and milk and bring to boil, simmer for 15 minutes. Transfer the contents of the pan to a food processor and blend until smooth and creamy. Add the salt and pepper; mix well and sprinkle coriander on the top.
The delicious and healthy chicken salad is an integral part of the high protein low GI diet that you can make while on the run. It also contains the goodness of sprouts, and we are well aware of the amazing bean sprout benefits.
Procedure – Mix all the ingredients of the salad in a large mixing bowl and whisk all the dressing ingredients together in a medium-sized bowl. Pour the dressing over the salad, mix well and serve with toasted whole grain bread slices.
The last meal of the day should include some healthy starches, proteins, and fiber so that it can keep your full through the night. The low GI diet for diabetes patients is not only delicious and interesting, but also quite flexible.
We Indians can live without our staple food – rice and, therefore, we have included rice in one meal of the day.
Procedure – Add garlic, chillies, coriander, oil and lime juice in a blender and make a paste. Pour it over the prawns and cover them with the paste and set aside. Add the rice to a saucepan and boil with enough water and cook till the rice is tender and fluffy. Meanwhile cook the prawns in a frying pan for 2 to 3 minutes until they turn pink, add the coconut cream, water and bring to boil, and simmer for 2 minutes add salt as per taste. Serve the prawns with the rice.
Oily fishes such as salmon are loaded with omega 3 fatty acids that are not only beneficial for improving heart health but also neutralizing the inflammation caused by diabetes. This delightful salmon recipe can be enjoyed with boiled sweet potatoes or steamed vegetable salad.
Procedure – Place each of the fillets on a 25 cm square of foil and top with lemon slices. Mix all the other ingredients and put them on the salmon fillets. Fold each foil and enclose properly and place them in a preheated oven – 200°C (400°F). Bake for 10 to 12 minutes.
This is yet another delicious and healthy diabetes weight loss dinner recipe that can be included in the low GI diet. Tofu is one of the potential natural sources of protein that is essential for promoting weight loss and enhancing lean muscle mass in the body.
Procedure – Cook the pasta in a saucepan of boiling water and drain the excess water. Heat the oil in a frying pan, add the tofu and fry for 4 minutes; mix all the remaining ingredients together and toss through the pasta and tofu. Season with salt and pepper and serve hot.
Here are a few reasons that will persuade you to shift from high GI foods to low GI foods permanently.
Shifting to a low GI diet does not mean that you have to give up all your favorite high GI foods forever. You just need to follow a few rules when you consume high GI foods.
So, now that you have some idea of what is a low GI diet and how to plan it, replace those unhealthy refined carbohydrates with healthy complex carbohydrates and whole grains and promote weight loss in a healthy way while maintaining your blood glucose level effectively.