The glycemic index is a rating system used to measure the impact carbohydrate-containing foods have on your blood sugar. High glycemic foods have a greater impact than low glycemic foods. According to MayoClinic.com, endocrinologist Maria Collazo-Clavell, M.D., a glycemic index diet may enhance appetite control, blood sugar management and weight management. Since the diet can pose challenges, Collazo-Clavell recommends professional guidance for best potential results.
Whole Grains
Whole grains provide valuable amounts of vitamins, minerals, antioxidants and fiber. According to the Linus Pauling Institute at Oregon State University, consuming more whole grains and fewer processed carbohydrates, such as enriched breads and rice, is a useful strategy for lowing your glycemic load. Examples of low-glycemic whole grain foods include whole wheat pasta, 100 percent whole grain breads and cold cereals, steel-cut oats, old fashioned oatmeal, boiled pearled barley, quinoa, long-grain brown rice, wild rice and air-popped popcorn.
Fruits and Vegetables
Most fruits and vegetables are low or moderate in glycemic index. Fruits and vegetables also have a naturally mellowing impact on blood sugar levels, according to the Harvard School of Public Health, making them prime candidates for a glycemic index diet. Low glycemic vegetables include leafy greens, broccoli, cauliflower, Brussels sprouts, cabbage, string beans, bell peppers, mushrooms, asparagus and boiled carrots. Fresh apples, pears, oranges, grapefruit, cantaloupe, peaches, blueberries, strawberries, raspberries and black berries are also low glycemic. Sweet potatoes, butternut squash, pumpkin, bananas, mangoes and orange juice are moderate in glycemic index. Incorporating broth-based vegetable soup, fresh fruit salad, steamed vegetables or fresh vegetable sticks with low-fat dip into your meals can help reduce your glycemic load and improve your overall nutrient intake.
Nuts and Legumes
Nuts and legumes provide rich amounts of protein and nutrients, such as magnesium and iron. Nuts provide healthy, unsaturated fats, which promote nutrient absorption, brain function and healthy skin and hair. Legumes are a naturally cholesterol-free, low-fat protein and complex carbohydrate source. As fiber-rich foods, nuts, such as peanuts and cashews, and legumes, such as lentils, split peas and beans, are low in glycemic index. For an improved glycemic load, the Linus Pauling Institute recommends increasing your intake of nuts and legumes. Low-glycemic foods made with legumes include split pea soup, lentil soup, hummus, bean burritos, tofu, vegetarian burgers, dal and chilled bean salad. Since nuts are dense in calories, adhere to modest portion sizes. Peanut butter, almond butter, mixed nuts, raw almonds and dishes garnished with nuts can help reduce the glycemic index of your meals.
