The Glycemic Index Diet for Dummies by Meri Raffetto Page A
Authors: Meri Raffetto
Tags: Health
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well.
Broadening Your Taste Buds' Horizons with Beans
Beans in this sense are actually legumes, a class of vegetables that includes dry beans, peas, and lentils. Legumes are available in two forms: canned or dried. Simply rinse canned legumes such as garbanzo beans, black beans, or navy beans under cold running water and they're ready to add to your favorite recipe. (Adding canned beans to soup is simple and delicious; try the White Bean and Chicken Chili recipe in Chapter 18 and see for yourself!) Dried beans require soaking and precooking before use.
The following sections reveal what makes legumes so good for you and how to enjoy them without upsetting your stomach.
Reaping the many benefits of legumes
If you've ever enjoyed baked beans, lentil soup, or meatless chili, you've reaped the benefits of legumes, which include
Low fat content
High fiber content
A good source of protein
Essential nutrients such as iron, potassium, folate, and magnesium
A low glycemic index
Dried beans and peas are great substitutes for meat because they provide protein and fiber without the cholesterol. The American Heart Association recommends substituting beans for meat on a regular basis to lower the risk of heart disease. Adding fiber to your diet in the form of legumes can also help decrease the risk of cancer.
Avoiding digestive discomfort by slowly adding legumes to your diet
Legumes contain more fiber than any other type of food. Because of this, the body can't fully digest them, which can sometimes lead to gas and bloating.
The best way to avoid any legume-induced digestive discomfort is to gradually add legumes to your meals. Start with small portions of legumes once a week and gradually increase the amount you use over a period of weeks. Try these suggestions to experiment with legumes:
Add 1/4 cup of garbanzo beans to your favorite tossed salad.
Use 1/4 cup of lentils or split peas in a rice pilaf recipe.
Include kidney beans in your favorite spaghetti sauce.
Add mashed pinto beans to tacos or enchiladas.
Make sure to also drink more water when you eat legumes to help improve digestion.
Chapter 8 : Raising the Bar on Your Metabolism
In This Chapter
Getting a grip on metabolism
Discovering easy ways to optimize your metabolic rate
Steering clear of behaviors that can decrease your metabolism
M etabolism is the rate your body burns the calories from the foods you eat. The higher your metabolic rate, the more food you can consume without gaining weight, making a good understanding of metabolism and how to help it out one of the fundamentals of any weight-loss plan.
Numerous factors influence a person's metabolic rate, which means everyone's metabolic rate is different. Have you ever been on the same diet plan as your friend or relative and seen her drop the pounds quickly while you lose weight at a snail's pace? This is because your metabolic rates are different. If you feel like you're on the slow end of the metabolism pole, don't worry. No matter what the circumstances, you can increase your metabolic rate, and you can do so in a variety of ways.
This chapter covers the various factors that affect your metabolism. It also presents ways to optimize your metabolic rate and behaviors that can lower your metabolism so you can avoid giving in to them.
Understanding Basal Metabolic Rate
Your basal metabolic rate, abbreviated as BMR and commonly referred to simply as metabolic rate, is the amount of calories your body burns at rest for basic functioning. Every time you breathe, eat, sleep, or just sit down, your body is using a constant stream of energy.
If you've ever followed a calculation that tells you the estimated calories you should eat for ght loss, then you're probably quite familiar with feeling either like you're not getting enough calories to function properly or like you just can't lose the weight no matter how hard you work at maintaining the ideal calorie level. Such calorie calculations
Broadening Your Taste Buds' Horizons with Beans
Beans in this sense are actually legumes, a class of vegetables that includes dry beans, peas, and lentils. Legumes are available in two forms: canned or dried. Simply rinse canned legumes such as garbanzo beans, black beans, or navy beans under cold running water and they're ready to add to your favorite recipe. (Adding canned beans to soup is simple and delicious; try the White Bean and Chicken Chili recipe in Chapter 18 and see for yourself!) Dried beans require soaking and precooking before use.
The following sections reveal what makes legumes so good for you and how to enjoy them without upsetting your stomach.
Reaping the many benefits of legumes
If you've ever enjoyed baked beans, lentil soup, or meatless chili, you've reaped the benefits of legumes, which include
Low fat content
High fiber content
A good source of protein
Essential nutrients such as iron, potassium, folate, and magnesium
A low glycemic index
Dried beans and peas are great substitutes for meat because they provide protein and fiber without the cholesterol. The American Heart Association recommends substituting beans for meat on a regular basis to lower the risk of heart disease. Adding fiber to your diet in the form of legumes can also help decrease the risk of cancer.
Avoiding digestive discomfort by slowly adding legumes to your diet
Legumes contain more fiber than any other type of food. Because of this, the body can't fully digest them, which can sometimes lead to gas and bloating.
The best way to avoid any legume-induced digestive discomfort is to gradually add legumes to your meals. Start with small portions of legumes once a week and gradually increase the amount you use over a period of weeks. Try these suggestions to experiment with legumes:
Add 1/4 cup of garbanzo beans to your favorite tossed salad.
Use 1/4 cup of lentils or split peas in a rice pilaf recipe.
Include kidney beans in your favorite spaghetti sauce.
Add mashed pinto beans to tacos or enchiladas.
Make sure to also drink more water when you eat legumes to help improve digestion.
Chapter 8 : Raising the Bar on Your Metabolism
In This Chapter
Getting a grip on metabolism
Discovering easy ways to optimize your metabolic rate
Steering clear of behaviors that can decrease your metabolism
M etabolism is the rate your body burns the calories from the foods you eat. The higher your metabolic rate, the more food you can consume without gaining weight, making a good understanding of metabolism and how to help it out one of the fundamentals of any weight-loss plan.
Numerous factors influence a person's metabolic rate, which means everyone's metabolic rate is different. Have you ever been on the same diet plan as your friend or relative and seen her drop the pounds quickly while you lose weight at a snail's pace? This is because your metabolic rates are different. If you feel like you're on the slow end of the metabolism pole, don't worry. No matter what the circumstances, you can increase your metabolic rate, and you can do so in a variety of ways.
This chapter covers the various factors that affect your metabolism. It also presents ways to optimize your metabolic rate and behaviors that can lower your metabolism so you can avoid giving in to them.
Understanding Basal Metabolic Rate
Your basal metabolic rate, abbreviated as BMR and commonly referred to simply as metabolic rate, is the amount of calories your body burns at rest for basic functioning. Every time you breathe, eat, sleep, or just sit down, your body is using a constant stream of energy.
If you've ever followed a calculation that tells you the estimated calories you should eat for ght loss, then you're probably quite familiar with feeling either like you're not getting enough calories to function properly or like you just can't lose the weight no matter how hard you work at maintaining the ideal calorie level. Such calorie calculations
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