Eating a healthy diet is important for both longevity and quality of life, but it's confusing to sort through all of the conflicting information available and figure out a plan for healthy eating. Low glycemic foods are valuable because they cause slight elevations of your blood sugar levels. A low glycemic diet helps you avoid the insulin spikes that encourage your body to store nutrients as fat instead of processing them efficiently. There are plenty of foods on the low glycemic index list, allowing you to have a varied and well-balanced diet.
Low Glycemic Index Breads and Cereals
Not all starches are created equal. Some have a more dramatic impact on your blood sugar levels than others. The key is to choose 100 percent whole grains, and unsweetened products that are as close to their natural state as possible. Your choices include sprouted wheat, whole wheat, multi-grain and oat bran bread; whole wheat pita; pumpernickel, rye and unsweetened bran cereals; low-fat, sugar-free muesli; oat bran; oats; oatmeal; unsweetened puffed wheat; and rice bran.
Low Glycemic Index Starches
Being on a low glycemic index eating plan doesn't mean that you have to avoid all starches. Many natural starches contain a lot of fiber, which helps slow down digestion, avoiding sudden insulin spikes. Choose low glycemic index starches such as barley, beans, buckwheat, bulgur, chickpeas, couscous, lentils, oats, oatmeal, peas, rice--except for white or jasmine--tabouli and whole wheat pasta.
Low Glycemic Index Dairy
Dairy is often excluded from weight-loss programs, but there are plenty of dairy products that have a low glycemic index. Among them are fat-free and low-fat cheeses, including fat-free mozzarella and ricotta, low-fat cottage cheese, eggs and fat-free egg whites, egg substitutes, fat-free and 1 percent milk, and fat-free, low-fat and sugar-free yogurt.
Low Glycemic Index Fruits
Though fruit does contain natural sugars, many fruits do not cause the insulin spike associated with medium- or high-glycemic foods. Fruits that have a low glycemic index include apples, apricots, blueberries, blackberries, cantaloupe, cherries, grapefruit, grapes, honeydew, kiwi, nectarines, oranges, papayas, peaches, pears, pineapples, plums, raspberries, strawberries, tangelos, tangerines and watermelons.
Low Glycemic Index Vegetables
Most vegetables are low on the glycemic index, which is excellent if you are trying to lose weight. Choose from artichokes, asparagus, bamboo shoots, bean sprouts, green and wax beans, bok choy, broccoli cabbage, raw carrots, cauliflower, celery, chilies, cucumbers, dill pickles, eggplant, hearts of palm, jicama, leeks, lettuce, mushrooms, okra, olives, onions, peas, peppers, radishes, rutabagas, snow peas, soybeans, squash except for pumpkins, tomatoes, tomato sauce and paste, water chestnuts, zucchini, and greens like spinach, chard and kale. Since most vegetable broths are also low on the glycemic index, you have enormous flexibility in making soups, stews and casseroles.
Low Glycemic Index Proteins
Most unprocessed proteins have a gentle effect on your blood sugar levels, which is why they are so filling. Always choose proteins that are not breaded, overly processed or fried. Low glycemic index proteins include lean cuts or ground beef with 10 percent fat or less, skinless chicken, lean ham, lean lamb, trimmed pork, rabbit, turkey and venison. Seafood that is low on the glycemic index includes calamari, clams, crab, octopus, oysters, scallops, shrimp, and all fresh, frozen or water-packed fish. Tofu is also low on the glycemic index.
