Nowadays, people face many health problems due to the constant changes in their diet. Improper eating habits give rise to Diabetes, heart disease, obesity, osteoporosis, high blood pressure and cholesterol and more. However, blood sugar can be easily managed through a healthy diet. But the number of refined carbohydrates in junk foods such as pizza, burgers, and french fries creates a hindrance in controlling blood sugar. In addition, sugary food products such as smoothies, cookies, cakes and cold drinks also prove harmful. Perhaps you will be surprised to know that our immune system can stop working for some time due to excessive sugar consumption. Therefore, we need to pay full attention to our diet to stay healthy and safe from diseases. Generally, we take carbohydrates in our diet, but not in the precise amount and form. So, today we will tell you about this in detail.
Foods with a low glycemic index
If you add pasta or chow mein regularly to your diet, its effect is not visible immediately. But it can lead to problems like stomach pain, indigestion and irregular blood sugar. To overcome such issues, you need to understand your body. Foods that provide nutrition to your body and have a low glycemic index are always better for health. The glycemic index measures how well the blood sugar level rises in the body.
- Foods with low glycemic index: Fruits, green vegetables including carrots, kidney beans, chickpeas, legumes.
- Foods with a medium glycemic index: Corn, bananas, raw pineapple, raisins, oats.
- Foods with a high glycemic index: White rice, white bread and potatoes
Be careful while choosing foods in your daily diet. For example, if you want to eat toast, you can take whole grain bread with capsicum and onion instead of white bread. This will help in reducing the glycemic index.
Vitamin C and E rich diet
You need to pay attention to calorie intake to lose weight. If the body does not get enough energy, there is a possibility of increased craving for junk food. Therefore, it is better to take foods containing vitamin C and vitamin E, which provide natural sugar. Food items like banana, watermelon, cantaloupe, mango, litchi, pineapple, avocado, spinach, peanut oil, soybean oil can be included in the diet.
How to make healthy pasta?
If you add black pepper and oil while making pasta, it will make the glycemic index medium instead of high. Likewise, if you add green vegetables to it, its glycemic index will decrease even more, and this diet will become more healthy. Such changes will make you feel full for a more extended period and keep your energy level intact.
Breakfast is must
Many people prefer avoiding breakfast; however, doing this is not suitable for health. Moreover, due to an empty stomach in the morning, the craving for junk food or sweets starts later. That is why a healthy breakfast with a low glycemic index followed by a light meal is essential in the morning.
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