Healthy Low Glycemic Snack Ideas

Hello guys, Nice to meet you again! Low Glycemic Certification Lab believe that healthy living is fun. I hope you will like my latest blog. I am going to share some ideas to prepare low glycemic snacks. Always remember one thing “ To keep your blood sugar level stable throughout the day, it’s important to eat every 3 hours. You should eat snacks with some healthy protein. Snacks help satisfy appetite and provide energy between meals.

Low Glycemic Snacks

Here are some healthy snack ideas for great tasting.

  • 1 sliced apple with 2 tablespoons peanut butter.
  • 1 hard boiled egg and 1 cup raw veggies.
  • ½ cup cottage cheese with herbs or salsa and 1 cup raw veggies
  • 1/3 cup dried apricots with a handful of almonds
  • 1 fruit with a handful of nuts
  • 1 cup berries with ½ cup cottage cheese or Greek yogurt
  • 1 cup sliced fruits with 3 tablespoons nut butter
  • 1 cup berries with ¼ cup sunflower seeds
  • 1 sliced apple sprinkled with ½ teaspoon cinnamon and ½ cup plain yogurt
  • 1 cup sliced veggies with ¼ cup black bean dip
  • 1 cup grapes with 2 tablespoons soft goat cheese
  • 1 hard-boiled egg with 1 cup lightly steamed broccoli and/or cauliflower

Low Glycemic Impact Recipes: Quinoa – Black Beans & Braised Balsamic Chicken

Hello Friends, Today we have published low glycemic impact recipes to maintain your health.

First Recipe: Quinoa and Black Beans

Ingredients:   1 teaspoon vegetable oil
1 onion, chopped
1 onion, chopped
3/4 cup quinoa
1 1/2 cups vegetable broth
1 teaspoon ground cumin

first-recipe-black-beansDirections:

Step1: Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.
Step 2: Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.
Step 3: Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.

Second Rcipe: Braised Balsamic Chicken

Ingredients:   6 skinless, boneless chicken breast halves
1 teaspoon garlic salt
ground black pepper to taste
2 tablespoons olive oil
1 onion, thinly sliced
1 (14.5 ounce) can diced tomatoes
1/2 cup balsamic vinegar
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon dried rosemary
1/2 teaspoon dried thyme

low-glycemic-braised-chickenDirections

Step 1: Season both sides of chicken breasts with garlic salt and pepper.
Step 2: Heat olive oil in a skillet over medium heat; cook seasoned chicken breasts until chicken is browned, 3 to 4 minutes per side. Add onion; cook and stir until onion is browned, 3 to 4 minutes.
Step 3: Pour diced tomatoes and balsamic vinegar over chicken; season with basil, oregano, rosemary and thyme. Simmer until chicken is no longer pink and the juices run clear, about 15 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).

Low Glycemic Healthy Breakfast Recipes

Since breakfast is one of the most challenging meals of the day for low-sugar eaters, I wanted to share healthy recipes with you that are low-glycemic, meaning they are well-balanced and will be kind to our blood sugar levels! Eating lower glycemic foods can help reduce or prevent high blood sugar.

Apple & linseed porridg: Prep: 5 mins  Cook: 6 mins

IngrediApple & linseed porridgents:

    • 100g porridge oats
    • 2 eating apples, peeled and grated
    • ½ tsp ground cinnamon, plus extra for sprinkling
    • 500ml skimmed milk
    • 2 tbsp ground linseeds
    • 150ml pot probiotic yogurt
    • drizzle of honey or agave syrup

Method:

    • In a medium saucepan, mix the oats, apples, cinnamon and milk. Bring to the boil, stirring occasionally, then turn down the heat and cook for 4-5 mins, stirring constantly.
    • Stir in the ground linseeds, then divide into 4 breakfast bowls. Top each with a dollop of yogurt, a drizzle of honey or agave syrup, and a sprinkle more cinnamon.

Honey muesli with raspberries & hazelnuts

IngredientsLow Glycemic Index

    • 225g porridge oats, jumbo ones give a good texture
    • 125ml freshly squeezed orange juice
    • 225ml natural yogurt, can be low fat
    • 3 tbsp clear honey
    • finely grated zest of 1 lemon
    • 2 red or pink dessert apples
    • 2x 125g punnets raspberries
    • 50g hazelnuts in their skins, lightly toasted and coarsely chopped
    • single cream, to serve (optional)

Method

  • Mix oats, orange juice and 300ml/½ pint cold water in a bowl. Cover with cling film and leave in the fridge overnight.
  • The next morning, stir in the yogurt, honey and lemon zest. Quarter and core the apples, grate them in and stir well. Spoon into bowls and top with raspberries and toasted hazelnuts. Pour on a little single cream, if you like.

Perfect porridge

IngredientsLow Glycemic Healthy Recipes

  • 50g porridge oats
  • 350ml milk or water, or a mixture of the two
  • Greek yogurt, thinned with a little milk and clear honey, to serve

Method

  • To serve. Pour into bowls, spoon yogurt on top and drizzle with honey.

Live Longer and Stronger Life With Omega Fatty Acids

What is Omega Fatty Acids?: Omega-3s are essential healthy fatty acids for human body– we need them for our good health and to work properly. One of their most important benefits is that they seem to have an anti-inflammatory effect.

Omega 3 Fatty Acids

Where to get Omega Fatty Acids:

  • Anchovies
  • Bluefish
  • Herring
  • Mackerel
  • Salmon (wild has more omega-3s than farmed)
  • Sardines
  • Sturgeon
  • Lake trout
  • Tuna

Health Benefits of Omega-3 Fatty Acids:

  • Fish oil improves tubular dysfunction, lipid profiles and oxidative stress in patients with IgA nephropathy. Fish oil also seems to boost the effects of antidepressants and may help the depressive symptoms of bipolar disorder.
  • Omega 3 fatty acids improve the cardiovascular risk profile of subjects with metabolic syndrome, including markers of inflammation and auto-immunity.
  • Omega-3 fatty acid supplementation has a therapeutic effect in children with ADHD.
  • Omega-3 fatty acids appear to be an effective treatment for children with autism.
  • A diet high in omega-3s lowers inflammation, a key component in asthma.
  • The consumption of omega-3 fatty acid supplements decreases homocysteine levels in diabetic patients.
  • Some research suggests that omega-3s may help protect against Alzheimer’s disease and dementia, and have a positive effect on gradual memory loss linked to aging. But that’s not certain yet.
  • Omega-3 fatty acids may have therapeutic value in the treatment of dry eye syndrome.

If you want to know more and any nutrition help to find low glycemic food products then contact Glycemic Index Lab.

Healthy Diabetes Diet Plan With Samples

What is Healthy Diet?: A healthy diet is one that helps to improve our overall health and its a way of eating that reduces the risk for complications such as heart disease and stroke.

What is Correct Diabetes Meal?: A diabetes meal plan is a guide that tells you how much and what type of food product you can select to eat at meals and snack times.

Some meal planning tools include:

1. The plate method
2. Carb counting
3. Glycemic index

The correct meal plan will help you improve your blood glucose, blood pressure, and cholesterol numbers and also help to maintain your weight. Whether you need to lose weight or stay where you are, your meal plan can help.

Diabetes Meal Plates

Here are some sample meal swaps based on the GL of common foods:

Breakfast Time:

  • First Meal Sample: 1 Cup Skim Milk, 1 Medium Orange, 1 Cup Cereal
  • Second Meal Sample: 1 Cup Skim Milk, 1/2 Banana, small, 1 Cup Bran Flakes Cereal
  • Third Meal Sample:  1 Whole-Wheat English Muffin, 1 Cup Skim Milk, 1/2 Cup Blueberries, 1 Teaspoon Fat Free Cream Cheese
  • Fourth Meal Sample: 1 Scrambled Eggs, 1 Cup Skim MilkLunch:
  • First Meal Sample: 1 Cup Skim Milk, 1 Fudgsicle, without sugar, Grilled Shrimp Skewers over White Bean Salad
  • Second Meal Sample: Chopped Greek Salad with Chicken, 1 Whole-Wheat Bread
  • Third Meal Sample: 1 Cup Tossed Salad Mix, Manhattan Crab Chowder, 1 Tablespoon Low Calorie Caesar Salad Dressing, 1 Slice Reduced-Calorie Oatmeal Bran Bread, 1 Cup Honeydew Melon
  • Fourth Meal Sample: Chicken Mulligatawny, 1 Cup Skim Milk, 1 Whole-Wheat Pita Bread, small, 1 Cup Watermelon

   Dinner:

  • First Meal Sample:: 1 Cup Cooked Brown Rice, 1 Small Banana, Spiced Carrots
    Second Meal Sample: 1 Medium Peach, Grilled Shrimp Remoulade, 1/2 Cup Cooked Couscous
  • Third Meal Sample 1/2 Cup Cooked Brown Rice, Maple-Glazed Chicken Breasts, 1/2 Cup Steamed Summer Squash, 1/2 Cup Mango
  • Fourth Meal Sample: Singapore Chile Crab with Spinach, 1/2 Cup Cooked Brown Rice, Rainbow Pepper Saute,1 Cup Cantaloupe MelonSnacks:
  • First Meal Sample:: 3 Ounces Celery Sticks, 1 Cup Cantaloupe Melon
  • Second Meal Sample: 6 Ounces Nonfat Vanilla or Lemon Yogurt, Sweetened with Low-Calorie Sweetener, 1 Fruit & Nut Granola Bar
  • Third Meal Sample: 3 Ounces Carrot Sticks, 1 Apple, small
  • Fourth Meal Sample: 1 Kiwi, 1 Cup Blackberries

So guys, Contact with Glycemic Index Lab to know more and Call us at (310-927-7003).

Five Kitchen Necessities For Weight Loss and Healthy Life

Hello Bloggers! Today Glycemic Index Lab has published blog on five most important kitchen ingredients for weight loss and healthy life. There is no magic formula that can help you lose weight and keep your life healthy. However, incorporating the following five kitchen necessities in your diet can support your weight loss and healthy life goals.

  • Lemons: Drinking lemon juice contains pectin, a soluble fiber which can aid weight loss. “Staying hydrated is an important component of a healthy life because it increases our metabolism.” says Rumsey. One main benefit to drink water with lemon in morning helps kick-start the digestion process for a day and reduce bloating problem because it acts as mild and natural diuretic.

Drink Water With Lemons

  • Apple Cider Vinegar: It is too much acidic and may irritate your throat if you drink it often in large quantity. It is a cherished natural remedy that holds an important place in dieting world. Based on scientific researches, apple cider vinegar has shown to help you lose weight, control blood sugar levels and an impact on insulin secretion.

Apple cider vinegar

  • Cinnamon: Aromatic and flavorful cinnamon is at least as old as recorded history. Cinnamon helps in weight loss by controlling the insulin levels, decreasing of the blood sugar, speeding up metabolism, lowering IDL cholesterol, helping to burn belly fat, and suppressing of appetite. Cinnamon contains antioxidants that’s why it can aid wound healing and cholesterol.

Cinnamon Benefits

  • Olive Oil: Olive Oil rich in monounsaturated fatty acids, which help lower risk of hear disease. It can support weight loss and improves endothelial function and prevent from unwanted blood clotting.

Benefits Of Olive Oil

  • Hot sauce: Hot sauce offers a boost of vitamin C and capsaicin, helps to kicks up our metabolism. If you are felling bloated? Then just grind some black pepper on your dinner. Hot sauce helps to manage your weight.

Hot Sauce

How Does Glycemic Index Relate To Daily Living?

Glycemic index is something that everyone has to be conscious of.  But what, exactly, is glycemic index and how does it relate to daily living?

The Glycemic Index is a ranking system that shows how fast a carbohydrate food raises the blood glucose levels.  There are two types of carbs, which can make it difficult to monitor correctly.  Just reading how many carbs are in a package is not good enough for a diabetic, who needs to know more than the average person what is in there.

Everyone knows that anything with carbs is going to be pretty tasty.  Pasta, pizza, potatoes, bread, you name it, it’s delicious.  It has been shown by research that people who eat many foods high in glucose are more likely to develop diabetes, as well as heart disease and high blood pressure.  On the flip side, foods low in the glycemic index may help aid in weight loss.

Glycemic Index Daily Living
There are two things to consider about watching the glycemic index.  There is also the glycemic load, which is completely different.  For example, one would have eat around one and a half pounds of carrots in order to get a high blood sugar level, but they have a high glycemic index but a low glycemic load.  Some sweets have a low glycemic index, but as everyone knows, that does not mean that it’s good for you.

There are ways to alter the glycemic index of certain foods as well.  Cooking methods have an impact.  Such as overcooking pasta or mashing potatoes will raise the GI, as compared to al dente pasta or a baked potato.  Processed foods, such as chips, crackers, and bread will have a higher GI because of the grains involved in the making of them.

How to lower the GI rate for foods is obvious.  By replacing processed and refined grain carbs with more fruits, and non-starchy veggies is easy.  It may cost a little more, but in the long run, it pays off, in more ways than one.  Less visits to the doctor, better benefits for weight control, feeling less hungry and helping to control appetite.