A low-glycemic diet can help you lose weight, prevent or control diabetes and keep you mentally alert. When planning a low-glycemic menu, mostly choose foods that rate below 56 on the glycemic index (GI). The University of Sydney created the glycemic index, which rates carbohydrates on a scale from 0 to 100. Mid-level GI foods rating from 56 to 69 are fine in moderation. If you're following a low-glycemic diet for weight loss or diabetes, keep in mind that some foods are low glycemic but high in fat and calories, so plan your meals accordingly.
Breakfast
Most commercial breakfast cereals score high on the glycemic index. However, muesli and oat bran cereals are good choices, as well as oatmeal made from rolled oats. Whole wheat toast is low glycemic, and milk, soy milk and yogurt are good dairy choices. Many fruits are low glycemic, including cherries, grapefruit, peaches, apples, pears, oranges, strawberries and kiwi. Eggs and lean meats in moderation can round out a breakfast.
Lunch
Salads are an obvious choice for lunch, but a few low-glycemic additions take salad from simple greens to main entree. Traditional salad ingredients, such as lettuce, tomato, carrots and mushrooms are all low glycemic. Add some protein and fiber with beans or cooked lentils. Skinless chicken, tofu, salmon or cheese provide low fat protein and, added to a vegetable salad, make a complete meal. Make sandwiches with whole grain bread. Have soup with your salads and sandwiches. Tomato, lentil and bean soups are low-glycemic, and you can make chicken noodle soup with egg noodles.
Dinner
Grilled, baked or broiled lean meats, or seafood with plenty of vegetables and a low-glycemic starchy side dish, make for easy dinners. Egg noodles, yams, whole wheat spaghetti and brown rice are all low-glycemic. Baked potatoes, wild rice and couscous fall in the medium range of the glycemic index. Keep your servings of starches small and offer two vegetable dishes with dinner from low-glycemic choices, such as broccoli, cauliflower, green beans, carrots and eggplant.
Snacks
Snacking is an important part of a low-glycemic diet. Several small meals a day helps keep blood sugar stabilized, so eat small meals and have a mid-morning and mid-afternoon snack. Fresh fruit is a simple choice. Hummus with raw vegetables, such as carrots, broccoli and cauliflower, is very low-glycemic. Make a trail mix with peanuts, almonds, raisins and dried apricots for handy snacking.
Desserts
You don't have to give up dessert on a low-glycemic diet. Use alternatives to refined sugar, such as stevia, raw honey and maple syrup. Fruit trays are easy to prepare, but consider spicing things up with baked apples or poached pears. If you want something other than a sweet dessert, cheese trays with dried fruits, nuts and whole wheat pita bread are a satisfying end to a meal.
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