Carbohydrates in food raise blood sugar, but not all in the same manner, according to the GI Database. Some carbohydrate-containing foods, those with a high glycemic index, raise your blood sugar quickly; others, those with a low glycemic index, only slightly. Eating more low glycemic index, or GI, foods can help you better manage blood sugars if you have diabetes, and control hunger for weight management.
Diet Basics
The GI ranks carbohydrate foods on a scale of zero to 100 on how it affects your blood sugar. Foods with a GI of 55 or less are considered low GI foods, and foods with a GI of 70 or more are considered high GI foods. When following a low GI diet, most of your carbohydrate food choices should have a low GI ranking. Most foods with a low GI take your body longer to digest, allowing for a slower, steady release of sugar into the bloodstream. Having a more even and consistent blood sugar also helps to control hunger.
Breakfast
Meat and fats do not contain carbohydrates and do not have a GI ranking, but it is important to include these foods in your diet for balance. A low GI breakfast meal may include 1 cup of cooked rolled oats with 1/2 cup of blueberries and 1 cup of low-fat milk. Another low GI breakfast meal may include two scrambled eggs with two slices of whole grain pumpernickel bread with 1 tsp. of margarine and one orange.
Lunch
You can include medium and high glycemic index foods on your low GI diet if you eat them with a low GI food, says the American Diabetes Association, to help blunt the effects on your blood sugar. A low GI lunch meal may include 2 cups of mixed greens topped with 1/4 cup of chickpeas, 1/4 cup of chopped walnuts, 3 oz. of grilled chicken and 2 tbsp. of salad dressing, served with an apple and one container of yogurt. Or, you can have a cold pasta salad made with whole wheat rotini pasta, cooked broccoli, cauliflower, carrots and shrimp and tossed with 2 tbsp. of Italian salad dressing. Serve this meal with some grapes and a cup of low-fat milk.
Dinner
A low GI dinner meal may include roasted turkey served with a baked sweet potato with margarine, green peas and a tossed salad with salad dressing. Another low GI meal idea may include a broiled pork chop served with brown rice, green beans and tossed salad with salad dressing.
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