The glycemic diet recommends low glycemic index foods to increase feelings of satiety, while decreasing hunger and cravings, according to the University of Sydney. Foods with a low glycemic index, lower than 55 on a scale ranging from 0 to 100, are digested more slowly, which results in a more gradual, slower rise in blood sugar levels. This diet helps to achieve and maintain a healthy weight, decrease blood cholesterol levels, improve diabetes control and enhance athletic performance.
Nonstarchy Vegetables
All vegetables have a low glycemic index and can be eaten in unlimited amounts in the glycemic diet. Cauliflower, broccoli, leafy greens, bell peppers, mushrooms, eggplants, tomatoes or cucumbers, whether consumed raw or cooked, are one of the few possible options with a glycemic index ranging between 10 and 15. Even carrots have a low glycemic index, corresponding to 16 when raw and 41 once boiled, and should therefore not be avoided in the glycemic diet, contrary to popular beliefs.
Starchy Vegetables
Some starchy vegetables, such as peas, corn and sweet potatoes, have a low glycemic index varying between 39 and 48 and are therefore good choices for the glycemic diet. The University of Sydney, however, recommends reducing consumption of regular potatoes because of their high glycemic index. Baked or mashed, potatoes' glycemic indices range between 60 and 80. French fries should also be avoided, with a glycemic index reaching 75.
Fruits
Most whole fruits tend to have a low glycemic index. However, the best choices for the glycemic diet are temperate climate fruits, such as apples, pears, oranges, grapefruit, peaches, apricots and prunes. Berries also constitute an excellent fit for the glycemic diet. On the other hand, tropical fruits, such as pineapple, papaya, mango and watermelon have a medium to high glycemic index and should therefore be consumed in moderation only.
Grain Products
Grains are rich in carbohydrates, but their glycemic indices vary greatly. The best options for the glycemic diet are sourdough bread, whole grain pumpernickel bread, quinoa, barley, oats, bulgur and pasta. High glycemic index foods to avoid in this category include white bread, bagels, cornflakes, Cheerios and white rice.
Legumes
Legumes, including all types of beans and lentils, have a very low glycemic diet, low enough to reduce the composite glycemic index of the whole meal. Adding lentils to a soup, preparing a vegetarian chili or packing a bean salad for lunch are good ways to include more legumes into a glycemic diet.
Protein
Adding a source of protein at each meal and snack lowers the rise in blood sugar levels that occurs after eating, according to the Cleveland Clinic. Protein found in legumes, fish, poultry, meat, eggs, low-fat dairy products, nuts and nut butter helps to stabilize blood sugar levels and is an essential component of the glycemic diet.
