Wednesday, January 18, 2012

Burn Fat Faster Using Low Glycemic Index Vegetables by Andrew Mason

If you want to compose a diet that is based on the glycemic index rankings, you will find that vegetables are a fantastic choice. Indeed, many people avoid starches at all costs and focus on fruit and vegetables for their carbohydrate intake.

When you consume vegetables, remember that a lot of the goodness and nutritional value comes from the complete item, in as natural a state as possible. This will include the leaves and stalks, where a lot of the fiber is to be found. If you do "juice" your fruit or vegetables, try to retain the pulp that would otherwise be thrown away and use it as you create other dishes.

Vegetables that are found toward the bottom of the glycemic index tend to be rich in minerals, vitamins and antioxidants. Indeed, they are so healthy that it is little wonder that many people choose to change over to a completely vegetarian diet.

Just look at what we can find toward the bottom end of the GI scale. Lettuce, all types of pepper, tomatoes, zucchini, spinach, cauliflower, celery, cucumber, broccoli and asparagus - all have a classified glycemic index of just 15, about as low on the scale as you can get.

The foods at the bottom of the glycemic index take a long time for a body to digest, and this is a good thing. We can avoid an unnecessary buildup of glucose and give our pancreas much needed rest. By doing so, we can also help to avoid fat buildup, which is produced as a result of this excess work. We know that we can help to avoid type II diabetes and other associated illnesses through this regulation. Vegetables are able to give us a number of phytonutrients and other cancer fighting properties, but their greatest value is in the ability to control our daily diet. When we eat them we will feel fuller and be far less likely to run for the candy bar in the middle of the day, or for another sugary snack at bedtime.

We have to be a little careful with certain vegetables in the lineup. For example, the carrot is classified within the midrange of the index, as it has a score of 39 when cooked. Don't eliminate it, however, as it has valuable properties that we must consider anyway and it happens to be particularly tasty when we combine it with our favorite protein. The carrot is also much more preferable when we compare it to simple carbohydrates, the potato or rice portion.

Spinach and broccoli are champion prizefighters within vegetable ranks. Spinach is said to be the best of all vegetables if you are on a low GI diet. The good thing is that you can find it at your food store during any season and it also stands up to time in the freezer pretty well, retaining its nutritional value. This is one of those green, leafy vegetables that we are told must be contained within our diet and we can use it in such a variety of ways. Sprinkle it on a salad or incorporate within other dishes. Broccoli is also a very flexible food, with the ability to retain its valuable properties, no matter what.