The Importance of Vegetables in the Glycemic Index Diet

Vegetables are at the heart of the GI diet for many reasons. In fact, you'll be hard-pressed to find any diet, no matter what the theory behind it, that doesn't stress the importance of eating your veggies. At least something we can all agree on...

Why Vegetables in the Glycemic Index Diet?

Vegetables are nutritious

The density of vitamins, minerals, and other nutrients per calory is higher than in any other food group. You simply get more bang for your bucks eating vegetables.

Vegetables have a very low glycemic index

The glycemic index of vegetables is extremely low with a vew exceptions, such as corn and carrots, which can be part of the GI diet, but in moderation. But note: POTATOES ARE NOT A VEGETABLE! Even though you'll find them in the vegetable department, they are a starch. There is room for them in the GI diet, but in moderation and properly prepared.

Vegetables contain lots of fibre

Most vegetables have loads of fibre. Apart from the well-known digestive benefits of fibre, it also keeps you feeling full longer and dampens the glycemic effect of other foods you eat with your meal. Fibre will slow the absorption of the carbohydrates you ingest with the grains that are also part of your meal

How Much Vegetables on the Glycemic Index Diet?

The recommendation of 5 a day is well known and should be used as a minimum goal. However, you'll want to up the ante a bit on the GI diet. Aim for a proper division of your plate with every meal. That means that half the plate. Yes, half, should be filled with vegetables. A quarter should be whole grains or other low-GI carbs. A quarter should be meat or other proteins. We have become accustomed to wildly distorted proportions on our (much to large) dinner plates. Often, we'll see half the plate covered with meat, the other half mostly covered with starches, and the vegetables take the role of a decoration!
With proper proportions, you will eat at least 2-3 servings with each main meal, with the possible exception of breakfast. (DO have some fruit for breakfast, however.) Make vegetables part of every snack, at least one serving, and you are well on your way to having 10 servings of fruit and vegetables a day.

How on earth can I eat that many vegetables?

You may not be quite accustomed to eating that amount of vegetables and many claim they simply don't like them. Proper preperation is key. What do we see on most dinner plates these days? Overcooked carrots with butter. Overcooked beans with butter. Overcooked broccoli with butter. Do you see a trend here? Can you tell that I am against overcooking vegetables? Not only does it turn them to mush, it also kills much of the nutrients to overcook your veggies. A bean or a carrot should make a sound when you bite into it! Try it. You'll find that it may take a bit taking used to, but you will very soon acquire a taste for fresh and properly cooked veggies.
You will find many ways of preparing vegetables on this site. I always try to include two different kinds with each meal. Most recipes I offer on this site require very little work and time. Enjoy!

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