The glycemic index is a food-ranking system that scores carbohydrates based on how quickly they are digested by the body and raise blood sugar. MayoClinic.com explains that carbohydrates are rated as low, medium and high, with the low ranked foods representing healthier carbohydrates that will provide longer bouts of energy with no sugar crash. Low glycemic index foods are thought to provide a delay in hunger, which aids in weight management, as well as offer individuals with diabetes a diet that will not result in sugar overload.
Step 1
Write a quick-reference glycemic index chart to take to the grocery store. According to MayoClinic.com, foods ranked at 55 and under are considered low glycemic index. Foods are not currently labeled by glycemic index, so research your options in advance to obtain the approximate rank. Most vegetables are ranked under 20; fruits range from 20 to 45; and breads, pastas and cereals range from 40 to 55.
Step 2
Purchase cereals and breads with whole grains or oats, barley and bran. Whole-grain products contain adequate amounts of fiber and a lower glycemic index than white or processed products. Stay away from sugary cereals with bright colors. Choose fiber-filled breads and pastas. Although bran, grains and barley products are on the higher end of the glycemic ranking with indexes between 40 to 50, these foods are essential to the diet and still fall under the category of low index.
Step 3
Mix a variety of fruits, vegetables and salad greens into your meal plans. Vegetables contain mostly water, have few calories and are low glycemic index. Stock up on fruits and vegetables such as broccoli, green beans and salad mixtures. Fruits are higher on the ranking but offer natural sugars, which sustain energy longer than processed sugars from junk food. Choose fruits such as cherries, peaches and grapefruit, which contain low glycemic ratings.
Step 4
Buy foods on the low to middle end of the low glycemic food ranking, because cooking methods change the rate of absorption. The George Mateljan Foundation notes that cooking methods and oils used in cooking change the glycemic rating. Keep this in mind when shopping for foods. Choose foods that rank lower than 40 on the glycemic index to account for the possible changes during preparations.
Step 5
Avoid low glycemic index foods with high calorie content. According to Holistic Online, some brands of potato chips, cakes and candies have a low glycemic index. For example, pound cake and potato chips rank at 54, while Snickers candy bars and M&M's are between 30 and 40. Don't be fooled: Despite the low index of some treats, these foods are not part of a healthy diet plan due to calories, artificial sugars and fat content.
Step 6
Find lean meats or beans with a lower glycemic index and healthy protein content. Lean meats that are organic or free range are high in protein and low on the glycemic index, notes the George Mateljan Foundation. Try seafood, black beans and lentils as well to maintain nutrition.
Tips and Warnings
- Limit fruit juices that contain added sugars. Try to eat yams or sweet potatoes instead of white potatoes, which have a higher glycemic index. The Glycemic Index Foundation notes that use of vinaigrette dressing for flavoring or as salad dressing is acceptable for maintaining low glycemic index.
- Consult your physician prior to changing your diet to insure your health needs are met. Brown rice is not low glycemic index; try basmati instead.
Things You'll Need
- GI reference list
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