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GI stands for Glicemin Index This is used to measure how a specific food intake is going to rise your blood sugar levels The point is that having a low GI or slow release carbs will help to keep this level low and avoid having peaks with your glucose and therefore the hormones produced by the body during a peak of sugar in your blood The benefits is not a simple weight loss, this plan has a wide range of positve aspects including: - Lower the cholseterol levels - Reducing the risks of heart diseases - More energy during the day thanks to the slow release of it - Reducing the risk of developing Diabetes, or keep that under control if already diagnosed Anything that has a GI level can be classified in: LOW GI - under 55 MEDIUM GI - 56-69 HIGH GI - over 70 I will provide a list of food for each of these levels, to have an idea of what to reduce and what to prefer, for any particular ingredient you can also check this trustable source: https://glycemicindex.com/ Things to consider: -

GL - Glycemic Load what is it, how to calculate this for each food and why can be more accurate than the GI - Glycemic Index

- October 11, 2021

Similar to the GI we can divide food based on GL that can be: LOW: under 10 MEDIUM: 11-19 HIGH: over 20 In the previous post we discussed about the GI - Glicemic Index and you might have noticed that sometimes could be confusing and has some flows : - It doesn't consider a portion of that food , so is just giving a generic number to it and sometimes is not that accurate - An example is: watermelon which appears to have a high GI but is actually not becuase it reaches that level only with a very large portion - GI is a good way to make quick food choices but GL is more accurate and is the next step for a better understanding on what kind of food choices to make - The preparation and other ingredients change the GI for example fibers or a longer cooking method will lower the GI level from the one you will see reported officially There are many tables you can find online basically for any kind of food and here some: http://dietdatabase.com/glycemic-index-and-glycemic-load

10 cal fruit jelly one of the snack lowest in sugar and calories, also suitable for vegetarian

- June 06, 2020

One of the first snack alternative I usually discuss with patients is this one: The low sugar Jelly WHY? Suitable for vegetarian , which means is suitable for lot of different dietary choices that could be due to religion or ethic reasons, but I would recommend to always double check the label to confirm this. Flexible to mix with other products like yogurt or even ice cream , to still have something that you like but with a considerable reduced amount of sugars and calories Easy to transport as a snack when you are out to avoid a high in calories snacks from the shop Doesn't require any preparation at all WHICH ONE TO CHOOSE: There are different brands let's see the differences: Hartley's 10 cal jelly: Calories: between 5 and 10 calories depending on the flavour Sugar: 0.1 gr Fat: 0.1 gr Protein: 0.1 gr Flavours: - Lime - Mango - Orange - Blueberry - Cranberry - Raspberry - Strawberry - Waterm

Anxiety and diet, how this can help managing or preventing that, including panic attacks

- October 18, 2023

There are many factors connected to anxiety and the trigger for that, considering each person is different and has a variety of unique triggers, there are still ways to naturally prevent or reduce these including the diet and in this post I am going to explain why and how to use this on our advantage. Why your diet is going to help? The gut microbiota is responsible for the production of the majority of SEROTONIN and GABA These two are linked to improve the mood and to stabilise it as well which is basically the opposite of anxiety and panic attacks This means that if we manage through the diet to improve your gut microbiota health, the result will be a higher and better productions of the above two and this can regulate the mood in the long term and work as the best prevention and resistance from triggering anxiety. The anti- anxiety diet: In this approach were food is medicine the 2 main points are: - Reducing inflammatory food When the inflammation is higher (for example due to st

Acne and diet, how this can help you prevent and improve any related symptoms

- August 24, 2023

Topical treatment are not the only way to work with acne and the food we eat plays an important role on preventing breakouts in the first place, and prevention it's always a better solution. Food to avoid: - Alcohol - Sweetened cereal breakfast - Instant cereal and porridge - Large quantities of whey protein - Dairy products including the low fat version: because of the bovine growth hormones contained in it which is linked to a higher breakouts - Food that increases your blood sugar too quickly: like white rice and pasta or sugar, the reason behind this is the hormonal response of our body when higher amount of sugar and carbs are introduced - Fizzy drinks, even the sugar free one due to the sweeteners and other chemicals What about Chocolate: There is a common misconception leading to think that chocolate consumption is linked to an increased acne breakout, but if we just check the list above we can immediately understand that really depends on what kind of chocolate we are