Diet and Nutrition
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What Diet is For Me - G
A gluten-free diet is recommended amongst other things in the treatment of coeliac disease and wheat allergy. It is a diet completely free of ingredients derived from gluten-containing cereals: wheat (including kamut and spelt), barley, rye, and triticale, as well as the use of gluten as a food additive in the form of a flavoring, stabilizing or thickening agent.
The Diet may exclude oats. Some people for whom the diet is recommended can tolerate oat products and some medical practitioners say they may be permitted, but there is controversy about including them in a gluten-free diet because studies on the subject are incomplete.
Several grains and starch sources are considered acceptable for a gluten-free diet. The most frequently used are maize, potatoes, rice, and tapioca (derived from cassava). Other grains and starch sources generally considered suitable for gluten-free diets include amaranth, arrowroot, millet, montina, lupine, quinoa, sorghum (jowar), sweet potato, taro, teff, chia seed, and yam. Various types of bean, soybean, and nut flours are sometimes used in gluten-free products to add protein and dietary fiber. In spite of its name, buckwheat is not related to wheat; pure buckwheat is considered acceptable for a gluten-free diet, although many commercial buckwheat products are actually mixtures of wheat and buckwheat flours, and thus not acceptable. Gram flour, derived from chickpeas, is also gluten-free.
Gluten is also used in foods in some unexpected ways, for example as a stabilizing agent or thickener in products like ice-cream and ketchup. The gluten-free diet must be strictly followed by sufferers of coeliac disease and dermatitis herpetiformis.
"The Gluten-Free Diet" - CeliacSociety.com
G.I. stands for Glycemic Index, a medical term used to measure the speed at which carbohydrates break down in the digestive system to form glucose (sugar). Glucose is the body's source of energy - it is the fuel that feeds your brain, muscles, and other organs. Sugar is set at 100, and all foods are indexed against that number. So foods that are quickly digested have a high G.I. and foods that are digested more slowly have a lower G.I.
The Glycemic index or GI is a measure of the effects of carbohydrates on blood glucose levels. Carbohydrates that break down rapidly during digestion releasing glucose rapidly into the bloodstream have a high GI; carbohydrates that break down slowly, releasing glucose gradually into the bloodstream, have a low GI. For most people, foods with a low GI have significant health benefits.
A low GI food will release glucose more slowly and steadily. A high GI food causes a more rapid rise in blood glucose levels and is suitable for energy recovery after endurance exercise.
Find below the classifications and percentages:
Classification |
GI range |
Types |
Low GI |
55 or less |
most fruit and vegetables (except potatoes, watermelon), grainy breads, pasta, legumes/pulses, milk, products extremely low in carbohydrates (fish, eggs, meat, nuts, oils) |
Medium GI |
56 - 69 |
wheat bread, whole wheat products in general, brown rice, basmati rice, orange sweet potato, table sugar |
High GI |
70 - 99 |
corn flakes, baked potato, watermelon, some white rice’s (e.g.. jasmine), croissant, white bread, candy |
|
100 |
Glucose |
Endurance athletes such as ultra-marathoners and Ironman triathletes have become increasingly aware of the glycemic index of foods taken before and during training and competition. In the hours before a competition athletes may consume foods with a lower GI value so that energy is released more slowly. According to the G.I. Diet, when you eat high G.I. foods, such as corn flakes, your body rapidly converts them into glucose, which dissolves in your bloodstream, spiking your blood sugar level and giving you that familiar sugar rush or high. When you eat a low G.I. food, such as oatmeal, it will break down more slowly and deliver the glucose into the bloodstream at a slower but steady rate.
The first Grapefruit diet is definatly not reccomended it is very low calore intake. However, a 2004 study led by Dr. Ken Fujioka at the Nutrition and Metabolic Research Centre at Scripps Clinic found that simply adding half a grapefruit or a serving of grapefruit juice to each meal resulted in an average weight loss of around 3.5 pounds over 12 weeks.
This appears to be due to grapefruit's ability to reduce insulin levels. For those interested, here are the rules and meals for the original 1970s plan.
Rules for the grapefruit diet:
- Eight 8oz. glasses of water daily (required).
- Eat until you are full at any meal.
- You must eat the minimum listed at each meal. Do not eliminate anything from the diet - these combinations of food are designed to burn the fat, thus omitting any part of the combination will cause the plan to not work.
- The grapefruit/juice is crucial - it acts as a catalyst that starts the burning process. Don't add or reduce the amount of grapefruit or juice.
- Limit coffee to one cup at meals - it can affect the insulin balance and hinder the burning process.
- Don't eat between meals.
- You can use butter generously on vegetables and also fry food in butter.
- Completely avoid desserts, breads, white vegetables and sweet potatoes.
- Eat as much meat, salad and vegetables as you want.
- Eat until you are sated. The more you eat the more weight you will lose.
- Follow the diet for 12 days, stop for 2 days, then repeat.
What you can Eat |
What you can’t Eat |
RED ONIONS |
WHITE ONIONS |
BELL PEPPERS |
POTATES |
RADISHES |
CELERY |
BROCCOLI |
PEAS |
CUCUMBERS |
CEREAL |
CARROTS |
CORN |
LEAF SPINACH |
STARCHY VEGETABLES |
CABBAGE |
POTATO CHIPS |
TOMATOES |
PEANUT BUTTER |
GREEN BEANS |
PASTA |
LETTUCE |
CORN CHIPS |
CHILI (NO BEANS) |
JAM |
MAYONNAISE |
SWEET PICKLES |
ANY CHEESE |
PRETZELS |
HOT DOGS |
FRUIT |
COLESLAW |
LOW FAT / DIET SALAD DRESSING |
REG SALAD DRESSING |
. |
GREEN VEGETABLES |
. |
DRIED NUTS |
. |
You can add the following to flavour your food: salt, pepper, herbs, lemon, vinegar, Worcestershire, soy sauce, mustard, ketchup.
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