The glycemic index, or GI, is a good tool to indicate the quality of the carbohydrates in your diet. Carbohydrate-containing foods with a high glycemic index, above 70, are broken down quickly into sugar and cause large variations in your blood sugar levels, which can be harmful for your health. On the other hand, low-GI foods, with a GI lower than 55, are metabolized at a slower pace, which helps keep blood sugar levels more stable. Low GI diets have been associated with a healthier weight, better diabetes control and a lower risk of developing cardiovascular disease. Foods with a GI between 56 and 69 are considered medium GI foods and can be included in moderation.
Step 1
Identify the high glycemic index foods in your diet. Most high GI foods are highly processed and refined, such as white bread, white bagels, white rice, processed breakfast cereals and anything made with white flour. White potatoes also have a high GI, just like candies, sugar, cookies, cakes and pies. If you have a lot of these foods in your diet, you will need to gradually reduce your frequency of consumption and the portion size to reduce your dietary glycemic index.
Step 2
Replace the high glycemic index carbohydrates in your diet with low GI options. Low GI foods are usually less processed and higher in fiber. For example, legumes, vegetables, most whole fruits, stone-ground whole grain bread, sourdough bread, whole grain pasta, barley, quinoa, sweet potatoes, large oat flakes and steel-cut oats are all deliciously healthy low GI options that you should include in your everyday diet. Try to include at least one low glycemic index foods at each meal to reduce your overall dietary GI.
Step 3
Add a little bit of vinegar. The acidity of vinegar has been shown to lower the glycemic index of the meal, so add a spoonful of any vinegar -- white, red wine, raspberry or balsamic -- to your lunch and dinner, according to the University of Sydney's GI Newsletter. It could either be in a vinaigrette for your salad, in the marinade for your protein or simply drizzled over your vegetables. Not only will this add a tasty twist to your meal, it will also help you enjoy the benefits of a low GI diet.
Tips and Warnings
- Meet with a registered dietitian to learn more ways to lower the glycemic index of your diet.
