The glycemic index is a measure of how quickly glucose is released into the body from the foods we eat. Foods with high glycemic index values release their energy quickly which can result in disturbed blood sugar levels. If your blood sugar level drops too low you may suffer hunger pangs and become weak and light-headed. To keep your blood sugar levels stable you should aim to include low glycemic foods in your diet.
The Glycemic Index
According to the International GI Database, Low GI foods help to keep you feeling fuller for longer after meals, maintain your weight and carry out physical endurance activities for longer. They can also help you manage certain medical conditions including diabetes and PCOS and lower your risk of developing heart disease. A low glycemic food has a GI of 55 and under. Foods between 56 and 69 are classed as medium and those with a GI of 70 or over are classed as high GI.
Low Fiber
It is essential to include fiber in your diet as it provides the bulk needed to keep your bowel movements regular and avoid constipation. There are certain times when you may need to lower your fiber intake. According to Medicine Plus, adding too much fiber to your diet too quickly can result in stomach cramps, gas and bloating. In this case you may want to choose foods with less fiber for a few days until your symptoms ease. If you suffer from a bowel disorder such as inflammatory bowel disease or diverticulitis, you may need to reduce your fiber intake during flareups.
Food Ideas
Low glycemic fruits which also have a low fiber content include apricots, apples, pears, cherries, peaches and plums so long as you remove the skin and seeds. Also choose milk and smooth yogurts. Some varieties of white pasta have low GIs as do certain varieties of potato. If you are unsure, check the database or combine your choice with other low GI foods to make the overall value of your meal lower. Most meats, fish and vegetables have no carbohydrate and therefore do not have a GI rating making them ideal to combine with high GI foods.
Meal Ideas
For a low GI breakfast that does not contain too much fiber, try plain yogurt topped with apricots or scrambled eggs. For lunch, opt for fusilli pasta twists and canned tuna and, for dinner, choose steamed chicken breast with nonfibrous vegetables such as broccoli, cauliflower and carrots.
Sweet Treats
Sugary foods have high GI values, but you can still treat yourself without sending your blood sugar levels soaring. If you fancy a naughty cake, choose banana or coffee flavors. Chocolate chip or plain muffins also have low GI values as well as being low in fiber. Ice cream is another option as the milk content helps to keep the GI low.
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