Eat low glycemic index breakfast

You have heard that we should eat breakfast like a king, lunch like a prince and supper like a pauper. You may have also have heard that eating low glycemic index meals and snacks control your blood sugar level – keeping it even and balanced – hence helping you manage your weight and stay healthy.

I want to explain here what glycemic index is:

Glycemic index is an indication of how fast the carbohydrates in a food get absorbed into the blood as glucose. The higher the glycemic index the faster your blood glucose levels go up. When your blood glucose levels go up too quickly this messes up your blood insulin levels and will make you gain weight as well as damaging your health in many different ways.

A Glycemic index of one hundred means your blood glucose levels increase as though you had eaten pure glucose. Now, when you read a list of glycemic index for different foods they are calculated by giving a single food to a group of people and measuring their blood glucose levels at intervals. However, when you eat a meal the total combined glycemic index depends on how you eat the food.

So if you start the meal with the lowest glycemic index foods (proteins and fats) and then eat the carbohydrates you will effectively end up with a more even blood sugar level than if you start with the carbs first. Again, this (glycemic index) is why all calories are not the same.

Before, I go back to the idea of breakfast I wish to add that if you eat slowly, in effect your meal ends up being of a lower glycemic index than if you eat exactly the same meal faster.

Now to the breakfast. By eating a breakfast of plenty of low glycemic index foods (good lean proteins and green vegetables) as well as complex carbohydrates (whole grains) you will end up nourishing yourself for the rest of the day. You will feel satisfied and be less likely to overdo the other meals. This way you can manage your weight much better.

Remember moreover to use the same low glucemic index principle for your other meals and snacks as well. Finally eating slowly is one of the best ways to control your blood sugar levels and hence lose weight.

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