The glycemic index refers to the effect that food has on blood glucose levels. The Linus Pauling Institute reports that low glycemic foods result in sustained levels of blood sugar and less insulin demands. In contrast, foods that are considered high glycemic promote a rapid increase in blood glucose levels and higher demand for insulin.
Grains & Beans
Increasing consumption of certain whole grains, cereals and beans is an effective way of lowering dietary glycemic load, recommends the Linus Pauling Institute at Oregon State University. Breads that are 100 percent stone-ground whole wheat flour or sourdough are the best options for a low glycemic diet. MayoClinic.com also recommends to aim for carbohydrates like noodles, rice and breakfast cereals that are based on barley and bran. Oatmeal that is rolled or steel-cut can also be consumed by individuals following the diet. Certain beans like Lima beans, peas, lentils and legumes are other excellent options that promote blood sugar control. It is important to avoid over-sized portions of certain foods like rice or pasta because they can quickly add up to a lot of unwanted calories.
Fruits & Vegetables
The American Diabetes Association reports that most fruits and non-starchy vegetables have a low glycemic index. Fruits like apples, grapefruit, pears and oranges are all great options to consider. Non-starchy vegetables include carrots, broccoli, asparagus, artichoke and peppers. Other delicious food options include sweet potato, yams and corn. Fruits and vegetables can be added to any meal or eaten in between meals as a nutritious snack. Frozen, canned or packaged fruits and vegetables typically have higher amounts of sodium and sugar, so choose the ones without any additives or preservatives.
Foods to Avoid
Foods high in starch are not recommended by the Linus Pauling Institute for a low glycemic diet. White rice, plain white bread and white skinless potatoes are some of the foods to avoid if you're following a low glycemic diet. Other foods to avoid include high-sugar options like soda, cakes, candy products and baked goods because of their effect on blood sugar levels.
