Diet is one of the most important pillars in the management of diabetes. In particular, a low glycemic index diet is prescribed. Glycemic index (GI) is the value assigned to each food based on how fast it can generate a glycemic response or an elevation in the blood glucose level. It has a range of 1 to 100 with 100 being the GI of glucose. With the problem at hand, a systematic approach is important. This calls for the planning of meals according to a low glycemic food list.
The Systematic Approach: Low Glycemic Meal Plans
Let’s face it. The first challenge when confronted with the ordeal is the lifestyle change that needs to be integrated in a person’s life. Very busy people tend to neglect their personal needs especially their health’s warning signs. What makes for an easy integration of all these changes in one’s lifestyle? Meal planning.
Step 1 – Do the research.
The task gets easier with knowledge. Many times people assume that they already understand everything there is to know after a consultation with the doctor. It is true that it is good to pay attention to what the doctor has to say, but the doctor can’t say everything in a session. One has to empower oneself by reading. These days, it is quite easy to learn more about GI and access low glycemic food list from the Internet. Once you have understood the concept, it is just a matter of time before you gain the mastery of preparing low GI meals.
Step 2 – Make the plan.
• The most tedious thing to do is to prepare a meal where many ingredients are lacking. Preparing can be a breeze when you know ahead of time what you are to prepare and where to get all that you need from ingredients to food preparation tools.
• The easiest to do is a 7-day meal plan to tide you over until your next free day.
• Keep the meals easy to prepare, exciting, innovative, and rich in flavor so you can enjoy each meal. Choose low GI ingredients.
• If including some meals that require meticulous preparations, schedule these in the dinner or weekends when you have more free time.
• Otherwise, prepare these in advance and then re-heat before you bring this to work or eat it some other day when you are too busy to cook.
Step 3 – Draw the food list.
Making the plan is also important in order to prepare your own low glycemic food list. A grocery list can be derived from it so that buying from the grocery is a breeze. This is something that can motivate people to stick to a low GI diet. Going to the grocery without a list will not only eat up too much time as you comb each rack, you will also keep on going back and forth each lane because you missed out something. Not knowing what meals and dishes to prepare will tend to make you buy ingredients that you may not be using after all or miss out some essentials.
Step 4 – Prepare foods that can prepared in advance.
Try to use researched recipes that allow you to prepare certain meals in advance that you can reheat and take to work. Cooking using fresh ingredients as against canned or processed ones make for lower GI meals.
No one ever said that being a diabetic or sticking to low GI diet is easy. Nevertheless, when the inevitable happens, you must brace up and face your health issues squarely so that the symptoms will not get too complicated. It only takes understanding the concept of glycemic index, some tools like a low glycemic food list and meal plans, and big dose of due diligence to overcome the ordeal.