Benefits of Low-GI Diets

 

A Healthier Path to Wellness

We have heard the term glycemic index (GI), while we talk about weight management. But what is the glycemic index, and why should you consider a low-GI diet? Let’s see it in detail.

What is the Glycemic Index (GI)?

The glycemic index is a scale from 0 to 100. It measures how fast a carbohydrate-containing food raises blood sugar levels. Three categories of food classification are there.

• Low GI (55 or less): Slow digestion and gradual impact on blood sugar (e.g., Museli, RNR rice, buckwheat porridge).

• Medium GI (56–69): Moderate impact on blood sugar (e.g., whole wheat products, Oat porridge, millet porridge).

• High GI (70 and above): Rapid spikes in blood sugar (e.g., white bread, white rice, sugary drinks).

Low GI food digest very slow, that results in steady raise of blood sugar level and long lasting energy.

Key Benefits of a Low-GI Diet

1. Better Blood Sugar Control

For individuals with diabetes or pre-diabetes, managing blood sugar levels is critical. Low-GI foods, like RNR rice digest slow. It prevents sharp blood sugar spikes. It reduces the risk of complications like fatigue, cravings. And also long-term damage to blood vessels.

2. Supports Weight Management

Low-GI foods promote satiety, keeping you feeling fuller for longer. This helps reduce calorie intake, curbing unnecessary snacking and aiding in weight management. It’s an ideal choice for those looking to shed or maintain weight.

3. Sustained Energy Levels

High-GI foods cause energy crashes after a short burst of energy. Low-GI foods provide a steady release of glucose into the bloodstream. Its beneficial for athletes, students. Or anyone with a busy lifestyle requiring sustained focus and energy.

4. Improved Heart Health

A low-GI diet can help reduce levels of bad cholesterol (LDL) and improve heart health. Stable blood sugar levels helps lower risk of hypertension and cardiovascular diseases.

5. Reduced Risk of Chronic Diseases

Many studies suggest taking low-GI foods helps risk of developing type 2 diabetes. Also metabolic syndrome, and certain cancers. It also helps in managing polycystic ovary syndrome (PCOS) symptoms.

6. Better Digestive Health

Low-GI foods are rich in fiber. It supports gut health by improving digestion and reducing constipation. This can enhance nutrient absorption and well-being.

Examples of Low-GI Foods

Incorporating low-GI foods into your diet is easier than you think. Here are some options to include in your meals:

• Whole Grains: RNR rice, quinoa, barley, oats.

• Legumes: Lentils, chickpeas, kidney beans.

• Fruits: Apples, berries, oranges.

• Vegetables: Leafy greens, broccoli, zucchini.

• Dairy & Alternatives: Unsweetened yogurt, almond milk.

How to Get Started on a Low-GI Diet

1. Replace High-GI Foods for Low-GI Alternatives. For example, replace white rice with RNR rice. Switch sugary & flavored energy drinks with options like multigrain porridge.

2. Balance Your Plate: Combine low-GI carbs with protein and healthy fats for a balanced meal.

3. Plan Your Meals: Prepare a meal plan and stick to low-GI options and avoid unhealthy choices.

Why Choose RNR Rice and Delight Medley Pro?

Both RNR rice and Delight Medley Pro are excellent additions to a low-GI diet. RNR rice provides a healthy alternative to traditional rice. Delight Medley Pro is a convenient, nutritious breakfast option to kickstart your day. Together, they form a foundation for balanced and health-conscious meals.

Final Thoughts

Switching to a low-GI diet is not only a trend; it’s a sustainable way to improve your regular health and well-being. You like to manage diabetes, aiming for weight loss or looking for more energy, low-GI foods like RNR rice and Delight Medley Pro can make a significant difference.

Start small! Make mindful choices! And enjoy the long-term benefits of a healthier lifestyle. Remember, every bite counts!

References:

Checkout for foods and GI chart from this link diabetesjournals.org

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Unlocking the Power of Chickpeas: A Nutritional Superstar

Unlocking the Power of Chickpeas: A Nutritional Superstar

Chickpeas, also known as garbanzo beans, are not only a staple in many cuisines but also a nutritional powerhouse packed with health benefits. From supporting heart health to aiding in weight management, chickpeas offer a plethora of advantages that make them a valuable addition to any diet.

1. Rich Source of Protein:

One of the most notable benefits of chickpeas is their high protein content. Protein is essential for building and repairing tissues, making it crucial for overall health. With approximately 15 grams of protein per cup of cooked chickpeas, they are an excellent plant-based protein source for vegetarians and vegans.

2. High in Fiber:

Chickpeas are loaded with dietary fibre, both soluble and insoluble. Fibre plays a vital role in digestive health by promoting regular bowel movements and preventing constipation. Additionally, fibre helps to stabilize blood sugar levels, making chickpeas a smart choice for individuals with diabetes or those looking to manage their blood sugar levels.

3. Heart-Healthy Nutrients:

Consuming chickpeas regularly can contribute to heart health in several ways. They are rich in potassium, a mineral that helps lower blood pressure and reduce the risk of stroke and heart disease. Furthermore, chickpeas contain folate and magnesium, which are essential nutrients for maintaining cardiovascular health.

4. Supports Weight Management:

If you're looking to shed a few pounds or maintain a healthy weight, chickpeas can be your ally. Their high fibre and protein content promote feelings of fullness and satiety, which can help curb appetite and prevent overeating. Additionally, chickpeas are relatively low in calories compared to many other foods, making them an excellent choice for weight-conscious individuals.

5. Boosts Digestive Health:

The fibre content in chickpeas not only aids in regular bowel movements but also fosters a healthy gut microbiome. Fibre serves as food for the beneficial bacteria in the gut, promoting their growth and diversity. A healthy gut microbiome is associated with improved digestion, enhanced immune function, and reduced risk of gastrointestinal disorders.

6. Provides Essential Nutrients:

In addition to protein, fibre, and heart-healthy nutrients, chickpeas are a good source of several vitamins and minerals. They contain significant amounts of iron, which is vital for oxygen transport in the body and preventing anaemia. Chickpeas also provide zinc, manganese, and B vitamins, which play various roles in metabolism, energy production, and immune function.

Incorporating Chickpeas Into Your Diet:

Fortunately, there are countless ways to enjoy the benefits of chickpeas in your diet. You can add them to salads, soups, stews, and curries for an extra dose of protein and fibre. Hummus, a popular Middle Eastern dip made from chickpeas, is another delicious way to incorporate this nutritious legume into your meals. Roasted chickpeas make a crunchy and satisfying snack, perfect for munching on the go.

Conclusion:

Chickpeas are more than just a tasty ingredient; they are a nutritional powerhouse with numerous health benefits. Whether you're looking to support heart health, manage your weight, or improve digestion, incorporating chickpeas into your diet can help you achieve your wellness goals. So go ahead, stock up on chickpeas and reap the rewards of this versatile and nutrient-rich legume.

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Delight Medley PRO Recipe - Diet porridge (Porridge for diabetes)

Preparation time: 5 minutes

Method of preparation:

1. Pour a small quantity (70ml) of plain water in a container.
2. Add 3 teaspoons of Ammae Tasty Cereal mix to the same.
3. Mix the powder thoroughly without any lumps until it gets dissolved.
4. Place the container with the mix in a stove and keep the fire in low mode.
5. Stir the mix continuously to avoid sticking to the pan.
6. Cook it for 2 to 3 minutes and pour hot milk to the mix and stir well.
7. Add sugar or jaggery powder to taste and multigrain porridge is ready to drink.

Note: Kindly avoid using hot or cold water to mix initially, that will create lumps and will not disolve powder properly. Use normal water and dissolve it before keeping in stove.

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Well known excuses for breakfast !!!

Common Myths and Misconceptions about breakfast

"I don’t have time to eat breakfast."

- It's a lame excuse. If you are serious about time, plan your day well in advance. Allocate time for food, including your breakfast. Can't you afford to find 5 minutes to eat an energizing breakfast ?

"I don’t need breakfast."

- Every machine requires some form of energy to run. In the same way, your body requires energy to work. If a healthy breakfast is consumed, your body and mind will be really productive.

"Skipping breakfast does not matter – I can cover that in the lunch."

- If you skip breakfast, two things happen for sure: You do not have enough stamina to last the day (as you miss out on the nutrients that a breakfast supplements) . And, you are allowing the stomach to produce acid, without putting it to work. This damages the walls of the stomach, giving rise to painful Ulcers and unease.

"I want to reduce weight, let me skip breakfast and have lunch directly."

- In fact having proper breakfast allows you to keep fit. Further, it is a natural phenomenon to fill an empty stomach, and, human tendency forces us to reach out to snacks and high calories junk food, which is totally unhealthy for a morning hour.

Hence, a Healthy Breakfast is very important and makes sure you are well-nourished to keep you energized for the day.

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Breakfast & Warm up exercise - A comparison

Let us compare breakfast with warm up exercise.

Overview

A breakfast is the first meal after a long night's sleep, where, your body detoxes and repairs itself. It can be compared with a warming up exercise done by an athlete before going for a run or, players preparing themselves before a match,which will make them ready for a stable performance.

What happens during the process?

What happens during warm up? Muscles and tissues stretch and relax, so that it can be more flexible in play. Similarly, anything we eat in the morning should help the natural process of detox and repair/regain to a ready state for upcoming foods of the day.

Can we skip this or Is it essential?

Can we skip warm up?, Will it affect our performance? Yes, Absolutely. Tight muscles and tissues are not relaxed, so it may slow down our response during play. Sometimes you can even sprain a muscle. Skipping breakfast will make you feel hungry, tired and lethargic. This is because the energy required is not provided, so the body start taking the necessary glucose from the tissues. On the other side, your stomach will start producing real acid to enable digestion. Empty stomach with acid leads to heartburn, which is not a healthy sign. It may lead to an ulcer and build up of gas.

Digestive action starts mild in the morning and goes to peak in the noon and slows down by evening.

Does that mean a heavy warm up exercise will be beneficial? Absolutely NOT. Too much of warming up will make us feel exhausted and tired. Warm up exercise should be mild and fresh. Likewise, a heavy breakfast is not advisable in the morning. Foods which contain complex carbohydrates, rich in fibre will be best kind of breakfast.

In conclusion

A breakfast with a variety of choices as mentioned below, is considered healthy:

1. Fresh fruits like bananas, avoid sour fruits.
2. Boiled potatoes and vegetables.
3. Whole grain bread, oatmeal or a porridge.
4. Nuts.
5. Fresh juice (not from a can or tetra pack.)

Do not confuse yourself between a full meal and heavy meal. A full meal is just loading your stomach full with eating more of prescribed foods, but a heavy meal contains fat rich foods like fries, cheese and panneer, which may be little difficult to get digested.

In simple, a breakfast is, Eat easy to digest food and don't over eat.

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Multi Grain Porridge - Nutrients & Benefits

Why should I have Multi Grain Porridge ? How it Helps? What are the Benefits?

Fullness or Satiety

Grain based food have a high amount of dietary fiber. Fibre substance helps to fill you up, which prevents you from overeating. It helps to maintain or even lose weight. Fiber also helps to maintain blood-sugar levels and reduces the risk for high cholesterol. A cup of cooked porridge contains about 4 grams to 6 grams of fiber. Consuming porridge everyday twice is good for men and once is ideal for women . Adding berries, seeds and nuts to the porridge increases its fiber content.

Energy

Multigrain Porridge contains a high amount of complex carbohydrates, unlike simple carbohydrates which gets digested slowly and gives you sustained energy. One cup of porridge contains just over 15 grams of carbohydrates. Adding fruit, honey, brown sugar or milk to your porridge will boost the carbohydrates content of your meal and increase the calories. Milk also contains a moderate amount of protein. Carbohydrates are required for body because they are macro nutrients needed for optimal brain function and energy.

Oxygen Supply

Grains has a generous amount of Iron, which is used for the production of myoglobin and hemoglobin. They join with red blood cells to carry oxygen to the muscles and all other areas of the body. Iron is required very well for Men and women. Consuming it in natural way in the form of porridge adds value.

Strengthen Bones and Muscles

Porridge has calcium and high content of phosphorus. Phosphorus, which is stored in the bones, helps with energy production, filtering of waste through the kidneys and muscle recovery after intense exercise. Making porridge with milk and adding seeds and nuts will create a high-phosphorus content in your meal. Calcium is similar to phosphorus in that it helps strengthen teeth and bones. It also plays a role in hormone secretion, nerve transmission and muscle function. By preparing your gruel with milk, you will boost the calcium content of the meal.

Acts as Immunity Builder

Porridge contains Vitamin A. Vitamin A is a fat-soluble vitamin that the body needs for vision, cell and tissue growth and reproduction. It is also an antioxidant, which helps destroy free radicals and reduce the risk for chronic disease.

Consuming porridge is healthy practice which is more traditional and including it has a breakfast replacement makes a day more healthy and energetic. Intake of porridge will be a easy way to maintain our daily values.

Added, a brisk walk in the morning help to get the vitamin D with the help of sunlight.

Note: Minimum 15 grams or 3 spoons of powder makes a glass of porridge. Milk will be ideal for children and youngsters and buttermilk will be best suit for elders and diabetics.

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