The glycemic index, or GI, is used to manage diabetes or aid in weight loss. According to the Mayo Clinic, you can use the GI to help select carbohydrates for meal planning. Foods are categorized based on how quickly they raise and sustain your blood sugar. Low GI foods are below 55, medium are between 56 and 69, and high GI foods are ranked above 70. Ask your physician if following a low-glycemic diet is appropriate for you.
Whole Grains
Whole grain foods have the entire grain intact including the bran, endosperm and germ. Consuming the entire grain has beneficial nutrients such as fiber, B-complex vitamins and minerals. The Joslin Diabetes Center reports that foods low on the glycemic index have little effect on your blood sugar. Low-glycemic foods will raise your sugar slightly and keep it at the same level for an extended period of time. Foods that are high on the glycemic index will cause your blood glucose to spike and then drop dangerously low rather quickly.
Enjoy low GI foods such as barley, farro and buckwheat. Read the label on your bread to ensure in contains whole grains or whole wheat. Opt for wheat pasta instead of white pasta and brown rice over white rice while grocery shopping.
Fruits and Vegetables
Fresh fruits and vegetables are full of fiber, which helps maintain a normal blood glucose level in your body. Veggies such as broccoli, lettuce, mushrooms, carrots, green beans and peppers are all low on the glycemic index, according to LowGlycemicDiet.com. You can also enjoy a variety of fresh fruits including cherries, grapefruit, apples, peaches, pears and plums.
Canned fruits and vegetables have been processed and have a higher GI than fresh fruits and vegetables. If fresh fruits and veggies are not available, purchase the frozen variety. Juice is high on the GI while whole fruits are low. This occurs because much of the fiber is lost during juicing. Consume whole fruits as much as possible to retain the maximum amount of nutrients and fiber.
Other Foods
The American Diabetes Association recommends checking the nutrition facts label on the food to verify the portion size. While a food may have a low glycemix index, consuming too much of it can have adverse effects. Dried fruits are high in fiber and have a low glycemic index. Enjoy prunes, raisins and dried apricots in moderation as part of your low GI impact diet. Nuts including walnuts, peanuts and cashews are healthy low GI snack options for you. Make some fresh hummus from garbanzo beans and use it as a low GI spread or dip.
