Incroporating cereals and grains

Grains in a low GI diet are very important, because they give you energy and make you feel full quick. They provide for fibers both soluble and insoluble fibers, which make the intestinal transit move faster.

You have to be careful because empty, white grains, pasta and bread makes your glycemic index go up very quickly, and creates an insulin response in your body. White starches are almost as efficient to increase your glycemic level as sugar.

Therefore, when you want to control your blood sugar level, it becomes a good idea to include a small quantity of whole grains in your diet. You want to make sure the grains still have the germ and the bran around it, that is where all the important vitamins are. A small quantity is a quarter to half a cup of whole grains cooked. By integrating grains such as Quinoa, Buckwheat, and Millet, high in amino-acids (proteins), it becomes even more filling and satisfying. Incorporating grains early on in your meals is much better (morning or lunch).

Enjoy a little bit and you will feel good!