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A low glycemic index diet is one of the best ways to look after your health, and lose excess weight effectively and naturally.
High GI (70-100) Carbohydrates which break down quickly during digestion, releasing blood sugar rapidly into the bloodstream – causing marked fluctuations in blood sugar levels.
Medium GI (56-69) Carbohydrates which break down moderately during digestion, releasing blood sugar moderately into the bloodstream. Low GI (0-55) Carbohydrates which break down slowly during digestion, releasing blood sugar gradually into the bloodstream – keeping blood sugar levels steady … and so provide you with the best health benefits! When referring to any GI Food List, please remember that the numbers aren’t absolute and should serve as a guide only. The glycemic index ratings of individual foods will vary according to ripeness, variety, product brand, specific ingredients used, cooking times, and GI testing procedures.
Take this recipe, a skinny coffee cake that contains just 225 calories and 7.9 grams of fat for a generous slice!
This is a great recipe to make to bring to an event like a shower, or brunch, or have at home when you’re craving something sweet and delicious without wasting all your allotted calories for the day. Erin Kennedy is the editor of My Thirty Spot, a lifestyle blog for sharing tips and stories for women in their 30s to live the best 30 lives we can. When the dressing is well combined and to the desired thickness you wish, whisk in 2 tablespoons freshly-grated Parmesan cheese.
Tips for making creamy low-fat soupsCooking tip #1: PureeOne of the best secrets to a thick and creamy soup is to puree some vegetables to use as the base. When striving for maximum flavor and minimum fat and sugar, small tweaks can make a huge difference. Substitute one whole egg and one egg white for two whole eggs (in most recipes) or use a low-fat liquid egg replacement. Treat batters gently, as lower-fat batters tend to yield tougher baked goods if they're overmixed.

The weight reduced through a low GI diet approach is safe, and you won’t find yourself needing to starve on just carrots and lettuce! These foods help in keeping the blood sugar levels stable, are beneficial for sports persons, diabetics, people with coronary heart disease, those wanting to lose weight … and really just about everyone! The impact any particular food will have on your blood sugar levels on any given day will depend on many other factors such as ripeness, cooking time, product brand, fibre and fat content, time of day, blood insulin levels, and recent activity. That sounds good to me when a typical slice can usually have upwards of 500 calories and 20 grams of fat! But, instead of opening up a can of the creamy condensed stuff, make your own homemade soup with fresh ingredients and half the fat and calories.
Sarah Phillips, author of The Healthy Oven Baking Book (Doubleday, 1999) recommends using flavor extracts and citrus zests to jump-start taste buds.
A little goes a long way towards satisfying a chocolate craving, as in this Chocolate Egg Cream. Eliminating fat altogether limits the satisfying sensation known as mouth feel, and may actually cause you to eat more. Don't be afraid to include rich ingredients as long as you use them sparingly: A small dollop of whipped cream, a few chocolate shavings or a sprinkle of crushed, toasted nuts can be a flavorful touch to any dessert. To boost the fiber content and lower the PointsPlus values in some baked goods, halve the white flour and substitute whole-wheat, says Sharon Wieder, a nutritionist in private practice in Teaneck, NJ. The glycemic index ranks the foods from 0–100 according to the speed at which they effect your blood sugar levels in the 2 or 3 hours after eating. Use the Glycemic Index as just one of the many tools you have available to improve your control.
There are so many fabulous recipes that can be lightened up and work for your diet, and still taste amazing. By adding extra flavor with herbs and spices and other quality ingredients, you can cut the cream and butter but still have the same comforting taste of your favorite creamy soup.

Cook leeks, garlic, onions and red pepper, stirring frequently, for 5 minutes or until leeks are tender.
But with their over-the-top fat and calorie content, desserts can derail even the most PointsPlus™ values-conscious eater.
Ginger, lavender, even basil, tarragon and fresh black pepper can enhance the flavors of fruit in intriguing, palate-pleasing ways.
Roasting or broiling is another great way to coax additional flavor out of fruit, since the concentrated and caramelized sugars add an extra layer of complexity. Instead, replace full-fat ingredients such as sour cream, milk and cream cheese with equivalent amounts of their low-fat counterparts as we did in this Lemon-Raspberry Pound Cake. In the glycemic index list of foods, the foods with a glycemic index value below 55 are low GI foods, foods ranking 55–70 are moderate GI foods, and foods with a GI value 70–100 are high GI foods. Professional pastry chefs love Dutch-process and natural cocoa (available at health-food stores) for their smoother, fuller chocolate taste. For example, the sharpness of pepper highlights the sweetness of the berries in this recipe for Balsamic Strawberries. Mashed bananas, applesauce, and even sweet potato or mango can often take the place of some of the oil in a recipe, says Phillips.
With a little help, you can create great cookies, cakes and other sweets that will satisfy your dessert urge without sabotaging your weight-loss plans.
Recipes that combine cocoa powder and chocolate are sure to deliver a rich, intense chocolate experience, as will these Chocolate Brownies.
If you are using low-fat or fat-free products, a little extra salt, pepper, and fresh herbs and spices help ensure you get lots of flavor and don't miss the fat.

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