The glycemic index is a numerical ranking system that signifies how quickly a particular food will cause your blood sugar to rise. Pure glucose is given a rating of 100, and all other foods are compared against it and numbered accordingly. Foods with a glycemic index of 70 or higher are considered high. Medium glycemic index foods are between 56 and 69, and low glycemic foods are 55 and lower. Basing your diet on low glycemic foods will help regulate your blood sugar and can act as a preventative measure as well as a treatment, according to the Canadian Living website. Observing certain tips will help you get the most from a low glycemic diet.
Step 1
Eat protein with each meal to help balance out the carbohydrates you are taking in. Include lean meats, fish, eggs or beans to give your meals a protein boost.
Step 2
Base your meals on which vegetables you want to serve, then consider the protein, then the carbohydrate. This will help you keep your meals on the lower end of the glycemic index more often, according to the Low-GI Diet website.
Step 3
Cook your foods for shorter durations than you are used to. Longer cooking times often equal higher glycemic index values. Cook pasta to al dente, which means it still has a little bit of texture, and cook vegetables so they are still firm, not soft and mushy.
Step 4
Avoid white foods whenever possible. Foods such as mashed potatoes, white bread, white rice and white pastas are all high on the glycemic index. They also make up a large part of many people's diets. Opt for whole grain alternatives instead and choose baked potatoes or sweet potatoes over mashed.
Step 5
Add foods that are high in fiber. Choices such as beans, lentils, nuts, seeds and raw vegetables are higher in fiber and will break down more slowly in your body.
Tips and Warnings
- Remember to add exercise to any diet plan you try. Consult your physician before attempting a low glycemic diet.
