GI Diet Advice About
GI Diet Advice About Beverages, Soft Drinks, Sodas
Soft Drinks on a Healthy GI Diet
Avoid Beverages With Added Sugar or Caffeine
Although US health authorities no longer insist on 8 glasses of liquid per day - instead they say we can obtain our liquid needs from food as well as drinks - a healthy GI diet means avoiding high-energy soft drinks, or beverages with added sugar. The best beverage remains water.
Sodas and Glycemic Index
A regular soda can contain the equivalent of 8 tsp of sugar, which makes it a high GI drink, and is typically an "empty-calorie" food (high in calories, low in nutrition). Drinking several sodas can cause a "sugar-spike" (sudden, rapid rise in blood glucose) and lead to cravings and appetite swings. Diet sodas have a low GI value, but doubts remain about the effect of artificial sweeteners on long term health.
Tea or Coffee
Caffeine is an appetite stimulant and thus not an ideal part of a healthy GI diet, although 1-2 cups of coffee per day won't do you any harm. However, caffeine-containing soft drinks should be avoided. Tea is healthier as it has less caffeine and also contains phenols and bioflavonoids (eg. quercetin) which may protect against some cancers. Green tea in particular is believed to have strong anti-cancer properties due to its bioflavonoid epigallocatechin.
Eat Fruit Instead of Drinking Juices
Many unsweetened fruit juices (eg. grapefruit juice, cranberry juice) have a low GI value, and are thus perfectly acceptable on any GI eating plan. However, since fruit juices have had all their fiber removed, it's best to eat the fruit whole rather than drink the juice.
The best milks on a GI diet plan are skimmed (non-fat), or soy milk.
GI Diet Advice on Beverages
To maintain stable blood glucose levels and healthy diet nutrition, avoid high-sugar, high-caffeine or high-fat drinks and choose water.
Best Beverages To Drink on a Healthy GI Diet Program
Drinks with a lower glycemic response include:
Bottled water, decaffeinated coffee, regular coffee (in moderation), tea, unsweetened iced-tea, herbal teas, diet sodas, unsweetened fruit juices (diluted), vegetable juices, skimmed milk.
Types of Soft Drink To Avoid on a GI Diet Program
Drinks which raise blood glucose levels more rapidly, or are higher-fat, or otherwise unsuitable, include:
Regular sodas, any soft drinks with added caffeine, sweetened fruit juices, fruit drinks, energy drinks, sports drinks, chocolate milk, evaporated milk, full-fat milk, condensed milk.
GI Diets and Dietary Health
Weight loss diets based on low-GI foods help to keep blood sugar levels from rising too fast after meals and snacks. Less glucose in the bloodstream causes the pancreas to secrete less insulin. This combination of less blood glucose and less insulin helps to avoid metabolic health problems such as pre-diabetes, hyperinsulinism and reduced glucose tolerance.
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Carbs-Information.com provides general information about the glycemic index (GI), glycemic load (GL), low GI diets, GI value for all food groups, health problems of high blood glucose including metabolic disorders such as pre-diabetes, impaired glucose tolerance, insulin resistance, hyperinsulinism as well as type 1 and type 2 diabetes. But no information is intended as a substitute for medical advice. Copyright 2003-2018.