Consume these foods for abdominal fat loss, improved cardiovascular health

The Glycemic Index (GI) is a measure assigned to foods based on their impact on blood glucose levels—indicating both the speed and degree of the rise. Foods with a lower Glycemic Index (GI) are associated with weight loss and a reduced risk of type 2 diabetes and cardiovascular diseases. Garima Goyal, a dietician, clarified that foods with a GI of 55 or lower are classified as low, those with a GI of 56-69 fall into the medium category, and anything surpassing 70 is considered high. The lower the GI, the less significant the spike in blood sugar levels.

Goyal emphasized the benefits of low-GI foods, citing their role in preventing and treating diabetes, managing gestational diabetes, lowering cholesterol, aiding in weight loss, reducing cancer risk, and preventing cardiovascular diseases. She noted that low GI foods are particularly linked to abdominal fat loss by curbing blood sugar spikes.

For those looking to make dietary adjustments, Goyal provided practical swaps:
– Opt for sweet potatoes over regular potatoes for a lower GI.
– Incorporate pseudo-cereals like quinoa, buckwheat, or amaranth as substitutes for other grains.
– Choose wholegrain brown bread over white bread for increased nutrients and a lower GI.
– Replace instant oats with steel-cut oats.
– Instead of packaged muesli/cornflakes, opt for steel-cut oats, which are less processed and contain less sugar.
– Use brown rice instead of white rice for higher fiber content.
– Snack on fresh fruits, nuts, and seeds instead of biscuits or cookies. Trail mix or a handful of roasted seeds like pumpkin or sunflower seeds have a lower impact on blood glucose levels compared to processed cookies.

Goyal stressed that adopting these swaps can significantly enhance health, promoting a fitter and lighter feeling.