The glycemic index, or GI, is a numerical scale that indicates how fast a certain food raises the blood glucose level. While foods with a low GI rating can cause a moderate rise in blood glucose level, those with a high rating may cause spikes above an optimal level. An increased blood sugar level has the disadvantage of being followed shortly after by low energy as levels quickly fall again. This has the effect of leaving you hungry and wanting to eat more. This effect can make it difficult for people trying to lose weight, maintain their weight, diabetics or people trying to follow a healthy lifestyle. Low glycemic cooking is a way to satisfy hunger and maintain steady blood sugar levels, avoiding dramatic surges and falls.
Step 1
Cook with less processed foods. Less processed foods generally have the lowest GI ratings. Fresh fruits and vegetables in their whole form, such as oranges or apples, have less sugar and calories than bottles of orange or apple juices. In their raw form, these foods also possess more nutrients and fiber than when over-cooked at high heats, which can cause them to be higher in GI.
Step 2
Avoid refined and processed grains such as white bread, cakes or bagels. Instead, opt for whole-grain products, such as whole-wheat bread or stone-ground bread. Products such as instant oatmeal also rank high on the GI scale and should be replaced with whole foods such as steel-cut oats.
Step 3
Cooking with vinegar or lemon juice may help lower the GI of foods due to their acidic content. The acidity helps slow digestion and is also found in fruits such as tomatoes and fermented foods like yogurt.
References
- "The Complete Idiot's Guide to Glycemic Index Weight Loss"; Joan Clarke, R.D, C.D.E & Lucy Beale; 2005
- "The Low GI Diet Revolution: The Definitive Science-Based Weight Loss Plan"; Jennie Brand-Miller, Kaye Foster-Powell & Joanna McMillan-Price; 2004
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