Eating healthier doesn't have to be so susah. It's all about making the right swaps.
One easy way to eat healthier is to look out for low GI alternatives of your favourite foods and snacks.
But, what is low GI? GI stands for glycemic index, which is used to rank carbohydrate foods according to their effect on your blood sugar levels.
High GI carbs are digested and absorbed very quickly, which results in a sudden spike in blood sugar levels. To counter this, your body triggers production of a large spike of a specific hormone. Your blood sugar then comes crashing down, causing those oh-so-familiar energy slumps and sugar cravings.
On the other hand, carbs with a low GI value of 55 or less are more slowly digested, absorbed, and metabolised. This causes a slower rise in blood glucose levels, and in turn, the levels of a specific hormone.
This doesn't mean that you should completely cut carbs out of your diet, after all, they do also contain important nutrients. But what you can do to eat healthier, is to swap your favourite carbs for low GI alternatives.
1. Instead of breakfast cereals, eat rolled oats or natural muesli
Even without that extra sprinkle of sugar on top (dun pretend, we know you do one), breakfast cereals are already pretty high in sugar. Starting your day with a bowl of sugary cereal could lead to a mid-morning slump.
Kickstart your morning with a bowl of low-GI oats or muesli instead. Not only do they contain less sugar, they're also packed with nutrients and are a good source of slow-release energy.
If you like to have it sweet, try drizzling with honey or maple syrup, or topping with some fresh fruits.
2. Instead of chips, eat nuts
When those snack cravings hit or when you want something to munch on while binge-watching your favourite show, grab some nuts instead. And no, we're not talking about the flavoured ones that are covered in salt or sugar. Opt for plain or lightly seasoned nuts.
While chips are high in sugar, saturated fats, calories, and salt, nuts are naturally low GI and are a convenient and healthy snack. Eating them will give you a boost of healthy fats, protein, and fibre, helping you feel fuller and more satisfied.
3. Instead of white bread, eat wholemeal, grain, or sourdough bread
From crispy toast for breakfast to sandwiches for lunch, how to give up bread lah? You don't have to! Just get a different kind instead.
Instead of bread and baked goods made primarily from white flour, choose grainy breads, authentic sourdoughs, or stoneground wholemeal breads. Not only are these options lower in GI, they also contain more fibre, vitamins, and minerals.
4. Instead of potatoes, eat sweet potatoes
Sweet potatoes have a lower GI than regular potatoes, and they're also loaded with vitamin C, which is great for your immune system and skin. Keep the skin on for extra fibre.
But if you reaaaallly can't give up potatoes (don't worry, we can't either), just look out for lower GI potato brands by checking labels before you buy. Don't peel them, as the fibre in the skin helps to slow down digestion. Another way to lower their GI even further is to refrigerate potatoes after cooking and eat them cold. This is good for things like potato salad.
5. Instead of jasmine rice, eat basmati rice
We Malaysian yo. We can't live without rice! While rice has a high GI, you can simply swap to a lower GI variety such as brown rice. Alternatively, if you're a picky eater or simply prefer the taste of white rice, just switch to basmati rice instead.
Now, go forth and enjoy all your favourite nasi dishes!
6. Instead of normal pasta, eat high fibre pasta
Whether you're cooking up aglio olio, carbonara, or bolognese, just opt for a high fibre version of whatever pasta you're using, as these varieties have a lower GI.
No matter what kind of pasta you're cooking, be it spaghetti, fettucine, penne, macaroni, or spirelli, make sure to not overcook it, as this will make the pasta easier to digest, and thus increase the GI. Cook it al dente instead.
You don't even have to give up your Malaysian favourites gais! You can still enjoy crispy parathas and soft chapattis, thanks to Kawan's new low GI versions.
Whether you're eating them on their own, dipping them into curry, or using them as a base to come up with your own recipes, you're sure to love 'em! Since we should be staying home as much as possible, you can stock up on these and recreate your own mamak experience at home.
Made from a tasty blend of premium ingredients like okra, lentil, and fenugreek, both the Kawan Low GI Paratha and Chapatti have 30% less fat and a low glycemic index (GI) value of 53 and 50 respectively.
You won't even be able to tell the difference - they taste just as yummy as the iconic favourite Original Kawan Paratha and Chapatti. Plus, they'll also keep you fuller for longer, and are suitable for blood glucose level control.
The Kawan Low GI Paratha is a particularly excellent source of dietary fibre, with a single piece containing more than 10% of the recommended daily intake.
Low GI carbohydrates are more slowly digested and absorbed, so the Kawan Low GI Paratha and Chapatti can sustain your energy levels. Have one for breakfast to give yourself that much-needed boost throughout the day.
Make the switch to Kawan Low GI Paratha and Chapatti today! Head over to your nearest supermarket to grab a pack.
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