The glycemic index is a food ranking system you may use to help control blood sugar and manage weight. On a scale of zero to 100, it ranks carbohydrate-containing foods on how they affect blood sugar. Foods with a low glycemic index take the body longer to digest and produce only small increases in blood sugar, while foods with a high glycemic index digest very quickly and cause a rapid rise in blood sugar. It was originally used by diabetics as a tool to help manage blood sugar, but is now also used as a tool to help with weight loss.
Diet Basics
When following a glycemic index diet, you need to choose more low and medium glycemic index foods. A low glycemic index food has a rank of 55 or less, and a medium glycemic index food has a rank of 56 to 69. Examples include rolled oats, whole-grain bread, pasta, most fruits, peas and milk. Because these foods take your body longer to digest, in addition to helping control blood sugar, they also help to control hunger aiding in weight control.
Breakfast
You can include foods with a high glycemic index as part of your meal plan, says the American Diabetes Association. Combining a high glycemic index food, such as whole oat ready-to-eat cereal, with a low glycemic index food can help balance out its effects on blood sugar. A glycemic index breakfast meal may include two slices of whole-grain pumpernickel bread with 1 oz. of low-fat cheese, 1 cup of nonfat milk and an orange. Another meal idea may include a bowl of whole oat ready-to-eat cereal with 1 cup of nonfat milk, sliced strawberries and a hard-cooked egg.
Lunch
Meats and fats do not contain carbohydrates, and do not have a glycemic ranking. However, for balance try to include lean meats such as poultry, fish and lean red meat, and healthy fats, such as vegetable oil and nuts, into your meal plan. A glycemic lunch meal may include turkey sandwich on two slices of whole wheat bread with mustard, lettuce and tomato, served with 1 cup of nonfat yogurt and grapes. Another glycemic lunch meal may include an entree salad with grilled chicken, mixed greens, chickpeas and walnuts, served with whole grain crackers and a pear.
Dinner
Cooking can affect a food;s glycemic index. For example, soft cooked pasta has a higher glycemic index than pasta cooked al dente. A glycemic dinner meal may include roasted pork tenderloin with brown rice, sauteed green beans and a garden salad with low-fat salad dressing. Another glycemic meal may include cooked shrimp tossed with al dente cooked pasta, cooked carrots, cauliflower, broccoli, marinara sauce and Parmesan cheese.
