When it comes to diet, an easy way to approach what you should and shouldn't eat is by following the glycemic index (GI) of carbohydrates. The GI rates carbs according to how quickly they cause your blood glucose to spike. Low-GI carbs are rated 0 to 54. Medium-rated GI carbs are rated 55 to 70, and high-rated carbs are 70 and above. The goal is to try to eat low- to medium-GI carbs that will stabilize your blood glucose. Here are some of the most popular choices.
Suggested Breakfast Foods
Many traditional breakfast foods are rated relatively high on the GI scale. For instance, corn flakes are high at 83, as well as corn chex. Rice chex are even higher at 89. If you're looking for lower-rated GI breakfast foods, try all-bran (51), Special K (54) or oatmeal, rated at 48.
Low to Medium Lunch Suggestions
Many breads and baked goods are relatively high on the GI, but a few are not. For instance, white bread rates relatively high at 70. A plain bagel is about the same at 72. French baguettes are one of the highest at 95. Better choices for lunch are pumpernickel (49), sour dough (54) and even cheese pizza at 60.
Suggested Dinner Foods
Since many people eat healthy portions of fats and proteins with dinner, you can afford to eat a few higher-GI foods with your evening meal, because they balance each other out. However, it's still a good idea to look for medium- to low-GI carbs and stay away from the high. Good dinner choices include cheese tortellini (50), macaroni (46), vermicelli (35) and various soups like split pea soup (66), sweet corn (56), yams (54) and even french fries at 75. Those, and mashed potatoes can be eaten in moderation if you're including a serving of protein like grilled fish or chicken.
