Low GI recipes for athletes -
Kirwan, J. A moderate glycemic meal before endurance exercise can enhance performance. Journal of Applied Physiology, 84 1 , 53—9. Using Glycemic Index to Improve Athletic Performance.
Why carbohydrates can create responses that can hinder or help athletic performance. Melinda M. Manore, PhD, RD, FACSM. Oct 31, Updated on: November 6, Glycemic Response to Complex and Simple Carbohydrates Researchers used to think that complex carbohydrates breads, cereals, vegetables and foods high in starch were digested slowly and caused little change in blood glucose levels simple carbohydrates fruit juice and high-sugar foods and beverages caused blood glucose levels to rapidly rise and then drop precipitously However, current research shows that the glycemic response , the increase in blood glucose levels after a food or combination of foods are consumed, can vary greatly.
The GI for a particular food or combination of foods is determined by comparing the blood glucose response within a 2-hour time period following ingestion of 50 grams of that food comparing this number to that of white bread, which has an arbitrarily defined GI of , and is used as the standard for all comparisons.
Fifty grams g of glucose can also be used as a standard Fortunately, charts containing the GI responses of a variety of foods and beverages can be used to create meals and snacks with high or low glycemic response characteristics. When the desire is to increase muscle glycogen, especially after intense exercise, it may be more practical to provide 50— g — kilocalories of high GI carbohydrate to athletes immediately after glycogen-depleting exercise encourage athletes to eat high-carbohydrate foods that are packed with vitamins and fiber, especially whole grains, fruits and vegetables.
High GI foods and high-carbohydrate sport nutrition products can also help improve glycogen replacement and are especially helpful during times of intense training or competition Conversely, consuming moderate and low GI foods may also play a role in sport because these foods slowly allow glucose to enter the bloodstream.
Thus, foods with lower GI scores might work in the following situations: athletes who want to minimize changes in blood glucose should select more medium to low GI types of foods beans, legumes, whole grains, fruits or vegetables.
Moderate and low GI foods are good choices for mealtimes when rapid carbohydrate replacement is not a critical issue. athletes who are doing endurance exercise may want to consume a moderate to low GI meal before exercise to promote sustained carbohydrate availability during exercise.
Related Articles. Stay On Topic. The Low-carb diet is similar to the keto diet - although the latter is a truly extreme form of this diet. At the Keto diet No more than g of net carbohydrates are consumed daily. On the other hand, with a low-carb diet you can have a little more: with g of carbohydrates, you don't have to do without vegetables that have a slightly higher carbohydrate content, such as carrots.
The low-carb diet has the advantage that blood sugar is kept stable, because carbohydrates - especially faster sugars - can lead to undesirable blood sugar spikes, which have a variety of undesirable consequences: If the blood sugar level is raised to a peak at regular intervals, on the one hand, this leads to a constant release of a lot of insulin must.
In the long term, this can lead to insulin resistance and type II diabetes. Cell aging is also accelerated, more oxidative stress is triggered and the risk of developing cardiovascular diseases increases massively 1.
In the short term, blood sugar peaks mean that the body is overwhelmed by the amount of sugar, so it cannot properly incorporate the mountain of sugar into the cells, which creates a lack of energy. This leads to fatigue and problems concentrating. In addition, you often feel cravings after the blood sugar spike because the blood sugar level is reduced too much and the body needs a lot more sugar again.
The solution to this starts with proper breakfast :. The low-carb breakfast is the best basis for the day to keep blood sugar stable. Cravings can be counteracted with a breakfast consisting of good fats, fiber in the form of berries and vegetables and protein.
Some interesting ideas for low-carb breakfast recipes follow in the next section. First of all, it should be briefly mentioned that carbohydrates are not bad or evil, but rather it is more about using them consciously.
Low-carb meals are a great tool if you move less or want to get rid of the fat rolls in the middle of your body. The low-carb diet has a quick effect on the Body fat reduction in the middle of the body. The waist in particular quickly becomes slimmer once low-carb meals have been consumed for a while.
carbohydrates But they can also be used very cleverly to promote muscle building and increase energy levels during training. Ideally, a quick, low-carb recipe is always used for breakfast - regardless of whether you otherwise eat more carbohydrates. Because breakfast determines the basis for stable blood sugar throughout the day.
However, if you exercise early in the morning, you can avoid it. Low-carb breakfast recipes don't have to be complicated and with the right ideas you won't miss anything. Hearty, delicious low-carb dishes for breakfast can look like this:.
Low-carb bread gluten and soy-free with grass-fed butter, smoked salmon, cucumber slices and tomatoes the quick low-carb recipe follows below. Beef carpaccio with olives, baby spinach, cherry tomatoes and virgin olive oil.
Low carb French toast with avocado and goat cheese. The Low carb breakfast should not contain sweeter fruits such as bananas etc. However, berries are considered an exception because they are low in sugar and have little effect on blood sugar levels. For everyone who prefers a sweeter breakfast and likes to eat oatmeal, muesli, pancakes or fruit bowls, there is of course a healthy and delicious alternative: all of these dishes are also available in one Low-carb variant.
Some quick low-carb recipe ideas for a sweeter low-carb breakfast:. Coconut yogurt with rice protein powder sweetened only with stevia or erythritol , strawberries and nuts.
Unsweetened almond or cashew drink cow's milk alternative with low-carb muesli there's a great recipe for this in the book FIT HOME, more on that below.
Low-carb breakfast casserole made from coconut yoghurt, frozen berries, egg and a few almond slivers - Berry-based smoothie bowl. Basically, it's not that complicated, because you can simply replace certain carbohydrates with vegetables and others with a low-carb version. You can always find something on the go, you just have to put out your low-carb recipe feelers.
Again for basic understanding: The carbohydrates that are only consumed in very small quantities on a low-carb diet include bread, pasta, rice, potatoes, millet, muesli, oatmeal, any form of sugar including sugary fruits such as bananas etc.
and anything starchy. Diabetics , weight-watchers and heart patients can indulge in this flax seeds with curd and strawberry. They can avoid the use of honey and instead mix it with chopped strawberries, for an added antioxidant touch. They can make their choice between full fat curd or low fat curd.
Learn how to make low fat curd at home. Tips for flax seeds with curd and honey. Have the Flax Seeds with Curd and Honey as soon as you mix the ingredients together. Learn to make flax seeds with curd and honey recipe flax seeds with curd and strawberry flax seeds with curd best way to eat flax seeds with step by step photos below.
Broccoli Bajra Salad, Whole Bajra Indian Snack by Tarla Dalal. broccoli bajra salad recipe healthy whole bajra snack fibre rich Indian snack for weight loss with 33 amazing images. broccoli bajra salad recipe healthy whole bajra snack fibre rich Indian snack for weight loss is a simple yet effective snack made with readily available ingredients.
Learn how to make healthy whole bajra snack. To make broccoli bajra salad , combine the bajra and salt with 2 cups of water in a pressure cooker, mix well and pressure cook for 5 whistles. Allow the steam to escape before opening the lid. Drain the water and keep aside. Heat the olive oil in a deep non-stick pan, add the garlic and sauté on a medium flame for 30 seconds.
Add the onions and sauté on a medium flame for 1 minute. Add the broccoli, mix well and cook on a medium flame for 3 to 4 minutes, while stirring occasionally. Add the cooked whole bajra, salt and chilli flakes, mix well and cook on a medium flame for another 1 to 2 minutes, while stirring occasionally.
Serve hot or cold. Bajra is a storehouse of nutrients, but hardly included in the diet except perhaps as a khichdi or roti. Here is a truly delicious healthy whole bajra snack made of whole bajra and broccoli. Chopped onions, garlic and red chilli flakes impart tremendous taste to this snack, while olive oil, though used in small quantities lends its characteristic aroma to it.
This broccoli bajra salad appears to be time-consuming only because bajra has a hard texture and takes time to cook. However, because we have chosen to pressure cook it, the effort you have to put in is minimal, making this a very easy snack indeed.
This fibre rich Indian snack for weight loss can be enjoyed by diabetics and heart patients. It will help them maintain blood sugar levels and blood cholesterol levels both.
Further fibre is also gut-friendly as it helps in bowel movements. Broccoli is loaded with antioxidants which helps fight bacteria and virus and fight off cancer, heart disease and protect the body from free radical damage.
Tips for bajra broccoli salad. You can also add coloured capsicum in this salad. This salad stays fresh for 2 to 3 hours when refrigerated. Enjoy broccoli bajra salad recipe healthy whole bajra snack fibre rich Indian snack for weight loss with step by step photos.
Avocado Spinach Pear Smoothie, Healthy Smoothie by Tarla Dalal. Indian avocado spinach pear smoothie recipe healthy pear smoothie with avocado and spinach pear avocado spinach smoothie with 6 amazing images.
Indian avocado spinach pear smoothie is a jolly good way to enjoy your avocados! Healthy pear smoothie with avocado and spinach a smashing combo of avocados with spinach, pear and apples, this smoothie has a well-balanced flavour and a nice, creamy mouth-feel.
Learn how to make pear avocado spinach smoothie. To make Indian avocado spinach pear smoothie , chop all the fruits and vegetables as mentioned in the recipe and add them to a mixer jar. Blend till smooth and serve. Pear avocado spinach smoothie abounds in energy, fiber , healthy fats, vitamin E , vitamin C , vitamin A , iron , magnesium and potassium ….
So whether you are a healthy individual, a heart or cancer patient or suffering from PCOD or obesity, you can go ahead and include this Healthy pear smoothie with avocado and spinach is your diet for sure. This has a high satiety value and thus avoid binge eating and further piling up fat around your belly.
Healthy pear smoothie with avocado and spinach is filling and tasty and sure to go down well with all age groups. Make sure you use ripe avocados to make the Avocado Spinach Pear Smoothie , and also dwell into is flavours as soon as you prepare it because it tends to lose its nice colour after a while.
Besides smoothie you can use avocado to make Avocado Ice Cream , Avocado Dressing and Avocado Chocolate Mousse. Enjoy Indian avocado spinach pear smoothie recipe healthy pear smoothie with avocado and spinach pear avocado spinach smoothie with step by step photos.
Coconut Water with Coconut Meat by Tarla Dalal. coconut water with coconut meat coconut water with malai benefits of coconut water nariyal ka paani with malai with 14 amazing images. Coconut water with coconut meat is a refreshing drink.
Coconut water with malai has a nice texture, which is quite unlike any juice you have ever had before. Learn how to cut coconut and make nariyal ka paani with malai in a step-by-step fashion.
Making coconut water with coconut meat is very simple. Cut open the tender coconut, remover coconut water and coconut meat and blend them together in a mixer till smooth. The art is to learn how to cut open the coconut to get coconut water and malai.
The roadside vendors who sell these coconut are the people who have mastered this art. Coconut water with coconut meat has a pulpy texture, and when served chilled, it tingles your taste buds with the mildly-sweet but electrifying flavour, which is unique to coconut water.
The best way to serve coconut water with malai , is to chill the coconut water earlier, but blend the drink just before serving. Do not blend it and then refrigerate because it will lose its fresh taste and texture.
The are many benefits of coconut water. It is a cooling drink which is quite pleasing to the stomach. It can relieve acidity and help balance the water and electrolyte balance in the body.
Kids, adults, senior citizens — all can have this healthy drink. Coconut water with coconut meat is enough to recharge you after a tiring day. Enjoy coconut water with coconut meat coconut water with malai benefits of coconut water nariyal ka paani with malai with step by step photos.
Tabbouleh, Lebanese Tabbouleh by Tarla Dalal. tabbouleh recipe Lebanese tabbouleh Indian style tabbouleh healthy tabouli with 31 amazing images. tabbouleh recipe Lebanese tabbouleh Indian style tabbouleh healthy tabouli is a nourishing bowl for all those who aspire to eat healthy.
Learn how to make Lebanese tabbouleh. To make tabbouleh , combine all the ingredients together. Chill in the fridge. Whisk the tabbouleh dressing and add to tabbouleh just before serving.
Mix healthy tabouli well. Serve Indian style tabbouleh chilled. Tabbouleh is a popular Middle Eastern vegetarian recipe, made by tossing together cooked broken wheat and veggies like tomatoes and onions with herbs and lemon juice. A seasoning of freshly ground black pepper enhances the flavours of all the other ingredients making this salad super tasty.
Broken wheat being high in fibre and low in glycemic index is known to be a wise choice for weight watchers, diabetics and heart patients. This Indian style tabbouleh is further enriched with veggies which lend a horde of antioxidants like vitamin A, vitamin C, lycopene, quercetin etc.
These antioxidants are a ladder to good health as they help reduce stress in the body. The dressing of this healthy tabouli is also filled with nourishment. Though the oil used is 2 tbsp, the use of olive oil adds mono unsaturated fatty acids MUFA which helps reduce inflammation in the body and protect the heart.
Lemon juice, another ingredient of the dressing, is full of vitamin C — a nutrient which boosts our immunity and builds our resistance to various diseases. Tips for tabbouleh. Keep a close eye while cooking bulgur wheat. It has to be perfectly cooked, but not mushy as we have to make a salad. Parsley can be substituted with finely chopped coriander.
This salad can be carried to work. But pack the salad and the dressing in separate containers and combine and toss them just before serving.
While pita is most commonly served with tabbouleh, we recommend a healthy soup like minty vegetable oats soup to make a satiating and wholesome meal. Enjoy tabbouleh recipe Lebanese tabbouleh Indian style tabbouleh healthy tabouli with step by step photos.
Barley Feta and Spinach, Spinach and Barley Salad by Tarla Dalal. barley feta and spinach salad recipe Indian pearl barley with spinach and feta healthy Mediterranean spinach and barley salad with 33 amazing images. barley feta and spinach salad recipe Indian pearl barley with spinach and feta healthy Mediterranean spinach and barley salad is a cardio tonic which is a wise pick for one and all.
Learn how to make Indian pearl barley with spinach and feta. To make barley feta and spinach salad , combine all the ingredients along with the dressing in a deep bowl and toss well. Serve immediately or refrigerate and serve chilled. Salads are a boon for health conscious people.
Easy and quick to make, they are tasty and bursting with good health. A scrumptious salad like the Indian pearl barley with spinach and feta is filling enough to keep yo going for hours and avoid binge eating. Cooked barley is combined with feta cheese cubes, juicy greens and crunchy veggies, not to forget a dash of lemon juice and olive oil for a flavour boost.
We have thrown in some black olives to give the barley feta and spinach salad an exotic touch and a memorable taste.
This healthy Mediterranean spinach and barley salad can be enjoyed as a nourishing meal with a hot bowl of soup. With enough fibre , it is good for the gut and the protein helps to boost metabolism.
vitamin C and vitamin A act as immune boosters and help reduce inflammation in the body. Feta cheese lends calories, but phosphorus which helps in bone strengthening process.
Diabetics , weight-watchers and heart patients can include this healthy salad in their menu. Have a go with other salad combinations with barley, like Barley and Corn Salad and Chick Pea, Mushroom and Barley Salad with Balsamic Dressing.
Tips for barley feta and spinach salad. Feta cheese cubes can be replaced with paneer cubes. You can carry the salad and the dressing in separate containers and keep them refrigerated. Just before serving, mix and toss well. Enjoy barley feta and spinach salad recipe Indian pearl barley with spinach and feta healthy Mediterranean spinach and barley salad with step by step photos.
Chick Pea, Mushroom and Barley Salad with Balsamic Dressing by Tarla Dalal. chick pea, vegetable barley salad with balsamic dressing kabuli chana vegetable salad healthy Indian barley salad with chickpeas vitamin b1, b3, folic acid rich salad with 35 images.
chick pea, vegetable barley salad with balsamic dressing is a healthy one dish meal salad to make for lunch. Learn how to make kabuli chana vegetable salad. Name the texture, name the flavour, and you are sure to find it in this exciting kabuli chana vegetable salad.
From cucumber for a juicy crunch, and kabuli chana for a mealy touch, to barley and mushrooms for chewiness and sun-dried tomatoes for tang, this chick pea, vegetable barley salad features a wide assortment of ingredients, further enhanced with a tongue-tickling dressing of peppy vinegar, refreshing lemon juice and olive oil — which does the balancing act.
Kabuli Chana in vitamin b1, b3, folic acid rich salad which is used popularly in Chole in India is a complex carbs which prevents surges in blood sugar levels and is good for diabetics.
The use of kabuli chana adds enough protein in this healthy Indian barley salad with chickpeas which helps to boost metabolism and aid in weight loss. Have chick pea, vegetable barley salad with balsamic dressing chilled, to relish an exciting crunch and to avoid sogginess.
Enjoy chick pea, vegetable barley salad with balsamic dressing kabuli chana vegetable salad healthy Indian barley salad with chickpeas vitamin b1, b3, folic acid rich salad with step by step photos. Palak Raita with Onions and Tomatoes by Tarla Dalal. The Palak Raita with Onions and Tomatoes is a vibrant gastronomic treat, that is visually very appealing too.
The bowl features a splash of colours like green and red, and a burst of flavours from black salt, onions and tomatoes. The raita is so simple to make, yet tastes very refreshing. It has no masala powders, but the tinge of black salt works well with the onions and tomatoes to boost the flavour of the palak raita.
Onions also give it an exciting crunch, while tomatoes share their tanginess. Serve this awesome raita chilled. Makes a fiting accompaniment to rotis like Multigrain Garlic Roti , Stuffed Bajra Roti , Jowar Methi Roti , Jowar Bajre Ki Roti and parathas like Green Pea Parathas and Paneer Paratha.
Hummus with Tahini by Tarla Dalal. hummus with tahini paste recipe authentic hummus Lebanese hummus with amazing 19 images. While we commonly make quick and easy versions of hummus with chickpeas, garlic and curds , this is a slightly more elaborate hummus with tahini paste.
This authentic hummus with tahini paste recipe has a rich mouth-feel and really strong flavour. Apart from the exciting flavour of tahini paste, the strong taste of garlic and a tinge of lemony tang are also clearly noticeable in this recipe, not to forget the herby touch of parsley.
Hummus is super easy to make all you need to do is soak kabuli chana a day prior! Once, the kabuli chana are soaked, pressure cook them. Drain and transfer to a mixing jar. Further, add tahini paste.
But that does recipez mean that a high-carbohydrate, Ahletes meal, such as pasta, wthletes just the thing to eat a couple hours athetes hitting the rscipes, gym or playing field. Quite the contrary. Research from Low GI recipes for athletes Refreshment Services for Weddings in England shows that athletes in sporting events lasting more than a couple hours may benefit more from a pre-competition low-glycemic meal. Because it takes up to 24 hours to fill your muscles with glycogen storage sugarso the pre-event meal is not used for that purpose. By using more fat and less sugarthat stored glycogen is preserved for later use, letting the athlete run longer without fatigue. Some of the links in this post recips be revipes links. Low Skin rejuvenation spa diets are LLow to improve your health, reduce inflammation and prevent disease. These healthy recipes have a low glycemic load and Low GI recipes for athletes help you recippes weight, Skin rejuvenation spa blood sugar control and Immunity defense mechanisms the risk of cardiovascular disease and type 2 diabetes. The low-glycemic meals in this collection are satisfying and full of flavor. The low glycemic diet emphasizes the consumption of foods that have a lower glycemic index. The glycemic index is a scale from 0 to which ranks carbohydrates in the food you consume based on how fast they raise your blood sugar. Foods with a GI rating below 55 are considered low glycemic, between 56 and 69 medium glycemic, and foods with a GI of 70 are high-glycemic foods.
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