The glycemic index, or G.I. index, measures the speed at which the body breaks down carbohydrates into sugar. The slowest sugar-converting carbs have values of 55 or lower. When setting goals for healthy living, choices for carbohydrate intake should come from the low G.I. foods. Because low G.I. foods take longer to digest, the feeling of fullness lasts longer. Spikes and drops in blood glucose stop, eliminating the headaches and lethargy associated with low blood sugar. Foods get their glycemic ratings in their original state. Consumers have to factor in the extra ingredients added to the food. Cabbage, for example, has a GI value of 10, but as coleslaw the mayonnaise and other added condiments can raise the value appreciably.
Fruits and Vegetables
When the urge for sweets hits, fruit makes a good substitute for sugar-laden desserts. The best choices for low G.I. fruits include all berries, apples, cherries, grapefruit, grapes, guavas, lemons, limes, oranges, nectarines, peaches, pears, plums and rhubarb. Vegetables, close cousins of fruit, share their low G.I. value. The best ones include all beans and legumes, broccoli, cauliflower, Brussels sprouts, peppers, celery, cucumbers, cabbage, tomatoes and zucchini. All varieties of lettuce, greens and other leafy vegetables rate low on the G.I. as well. New potatoes fall into this category, but other potatoes do not.
Protein Foods
Lean meats and low-fat dairy products prolong the feeling of fullness because they digest slowly. Beef, chicken, pork, turkey, veal and deli-style ham fall into this category. The list of low G.I. dairy foods includes the low-fat and non-fat versions of almond milk, buttermilk, hard cheese, cottage cheese, cream cheese, no added-sugar ice cream, yogurt and frozen yogurt, skim milk, sour cream and soy milk.
Breads and Grains
Bread gets a bad rap by people watching their weight. However, whole-grain breads can boost a slimming diet by lingering in the digestive system and prolonging the feeling of fullness. Whole grains like wheat, rye, pumpernickel and multi-grain breads can replace white bread. The same concept applies to cereals. Sugar-laden cereals go through the system quickly, leaving a wave of hunger. Better choices come from those made from grains or flour from arrowroot, barley, buckwheat, gram, kasha, quinoa, rice, soy protein and wheat berries. According to "The Glycemic Index Diet," the following varieties of cereals fit a low G.I. diet best: All-Bran, Bran Buds, Fiber 1, oat bran, plain oatmeal, 100% Bran and Kashi Go Lean. Whole-grain and vegetable pastas fit the low G.I. criteria.
Condiments and oils
Condiments add pizazz to food without adding calories. The ones that have low G.I. ratings include chili powder, vanilla and other extracts, garlic, herbs and spices, horseradish, hummus, lemon/lime juices, mustard, all kinds of pepper, salsa, low-sodium soy sauce, all vinegars and Worcestershire sauce. Using these generously will enhance the flavor of foods and keep the palate happy. Low G.I. oils include olive, flaxseed and canola. For mayonnaise and salad dressing, low-fat and low-sugar varieties fit the low G.I. guidelines. Non-hydrogenated margarine and non-stick vegetable sprays make sauteing healthier.
Miscellaneous Foods
While fresh fruit has more nutrition, jarred and canned varieties will suffice, provided they have no sugar added. You can also use jams and jellies with low sugar content. Opting for whole fruit instead of fruit juices ensures slower digestion. For people who want a sweet taste, stevia and agave nectar make good sugar substitutes. Artificial sweeteners such as Aspartame, Equal, Splenda, Sugar Twin and Sweet'N Low have had some controversy regarding possible side effects, but they are still on the market as sweeteners and in processed foods.
References
- "The Glycemic Index Diet"; Rick Gallop; 2004
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