The glycemic index, or GI, is a useful tool that rates foods on how quickly they cause your blood sugar levels to rise. The GI starts with pure glucose at a rating of 100, and every other food is compared and rated accordingly. Foods that are considered low on the glycemic index have a rating of 55 or lower. Medium glycemic index foods have a rating of 56 to 69, and foods that are high are at 70 or more. Lowering the GI rating of the foods you eat isn't complicated if you follow a few basic guidelines.
Step 1
Eat foods with higher amounts of fiber. According to The World's Healthiest Foods, a website from the George Mateljan Foundation, high-fiber foods digest more slowly, so your blood glucose levels won't rise as quickly. Some examples include whole-grain breads and cereals, fruits, vegetables and nuts.
Step 2
Eat foods that are higher in protein. Foods such as eggs, lean meats and fish are good protein choices. Beans have the added benefit of being good sources of protein and fiber, and they still retain a low GI rating, notes The GI Diet Guide.
Step 3
Add vinegar or lemon juice to foods whenever possible. Including just a couple of teaspoons can lower the glycemic index of the meal 20 to 40 percent, claims certified personal trainer Christian Finn on his website TheFactsAboutFitness.com. Finn notes that the way the body processes the acid could be the reason behind the effect. Using a vinaigrette on salads will accomplish the same goal.
Step 4
Include fresh fruit or vegetables with your meals. Switching half your bowl of high-GI cereal for fresh berries will lower the glycemic index, as will adding celery, broccoli, onion, spinach or peppers to your meal, reports Finn.
Step 5
Substitute lower-GI foods directly for the high ones. Eat whole-wheat bread with a GI of 49 instead of white bread with a GI of 71, suggests The GI Diet Guide. Eat peanuts with a GI of 13 instead of pretzels with a GI of 83.
Tips and Warnings
- Remember to pay attention to the fat content and calories of the foods you eat so they don't get out of hand.
