The glycemic index is the measurement of the carbohydrate content of foods and their effect on blood glucose levels. The scale ranges from 0 to 100, with 100 denoting foods that cause the highest glucose spike. Foods under 55 are low on the index, produce a slow increase in blood sugar and insulin levels, are slowly digested, and may help with insulin resistance, according to the University of Sydney. Eating low glycemic foods may help with weight loss.
Glycemic Index and Glycemic Load
The glycemic index, or GI, measures carbohydrate food content, but does not take into consideration the amount of food consumed. Glycemic load, GL, does that. It calculates how much food, the glycemic index, and gives it a rating. In other words, the GI measures the quality of carbohydrates, and the GL measures the quantity. To calculate glycemic load, multiply the GI number by the amount of carbohydrates in a food in grams, and divide by 100. The University of New Mexico gives the following example: an apple has a GI of 40 with 15 grams of carbohydrates. 40 x 15/ 100 = 6. the apple's GL is 6. Unlike a low-calorie diet, counting numbers in a low-glycemic is not necessary. The idea is that keeping your glucose and insulin levels low may lead to weight loss.
Breakfast
The glycemic index only measures carbohydrate content, so proteins are not considered and have no rating. You may want to consider a protein choice, such as a poached egg, a couple of pieces of Canadian bacon or cottage cheese. Add some whole-grain cereal with low-fat milk, a whole-grain bagel or toast. Keep your proteins low in fat, and if frying, use vegetable oils. For your toast or bagel, use a low-fat cream cheese or vegetable-based margarine spread. Try to avoid juices, and instead opt for the real thing -- an apple, orange or peach.
Lunch
If you are brown-bagging it, whole-grain or rye bread is a good base for low-fat deli meats, such as turkey or chicken. A bowl of chili using kidney beans and a whole-grain bun is a low glycemic choice. A salad with greens, hard-boiled egg, garbanzo beans, tomatoes, onions and red or green peppers and a sprinkle of low-fat cheese, topped with an olive oil vinaigrette also fall under 55. For a snack, keep your choices to fruit, or a handful of peanuts or cashews, even some low-sugar yogurt. Watch out for sugary foods, and dried fruit, they tend to run with a medium to high GI. For a real treat, have an ounce of peanut M&Ms, or 2 ounces of potato chips.
Dinner
When considering dinner, don't be afraid to include pasta, provided it is cooked very al dente, about 5 minutes. The longer it is cooked, the mushier it becomes, bringing out the carbohydrates and starches, which raises the GI from 38 to 63. Whole wheat pasta is 37 cooked for 5 minutes. Cover it with fresh tomatoes and basil. A baked russet potato comes in at 85, but a boiled white potato just makes the low range at 55. Converted white rice is 38, brown rice is 55 and white rice is 60. Add a protein, such as a lean pork chop or steak, or chicken breast, no skin, and a green salad or vegetable. Even peas and corn fall in the low GI range. A small bowl of sugar-free ice cream will make a dessert all the family will enjoy.
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