A low-glycemic diet describes a meal plan uses the glycemic index to guide your food choices. MayoClinic.com notes that you might choose a glycemic index diet to help you lose weight or to help you manage your blood sugar. If you have concerns about your health or weight, talk to your doctor or a nutritionist for the most appropriate eating plan.
Glycemic Index
Carbohydrates from your food can raise your blood sugar levels after you digest them. The glycemic index of a food describes its potential effect on your blood sugar levels. According to MayoClinic.com, carbohydrate-containing foods with a high glycemic index may cause rapid spikes in your blood sugar levels. This causes a large insulin response, which, over time, may increase your risk of insulin resistance and Type 2 diabetes. On a glycemic index diet, you choose foods with a low-glycemic index so that your blood sugar levels do not fluctuate drastically.
Food Choices
A glycemic index diet recommends increasing the amount of low-glycemic foods that you eat while decreasing your high-glycemic choices. Some low-glycemic possibilities include whole-grain pasta, pears, apples, garbanzo beans, low-fat yogurt, fat-free milk, beans, lentils and peanuts. You can also have some moderate glycemic foods such as brown rice, bulgur, bananas and grapes. Reduce your intake of high-glycemic foods such as doughnuts, corn flakes, bagels, white bread, candy, baked potatoes and sugary soft drinks.
Glycemic Index Lists
Lists that show the glycemic index of foods can help you plan your meals, but these lists might not include every single specific food that you eat. Make a good guess about whether your food has a high or low glycemic index using some general patterns. Iowa State University states that fat, fiber and protein may lower the glycemic index, while processing tends to raise it. Foods may have a higher glycemic index if they are high in sugars, highly refined, such as white bread, or cooked instead of raw, such as canned fruit compared to fresh.
Other Factors
The glycemic index only considers the potential effect of the carbohydrates on your blood sugar, not the overall nutrition of your food. You can make a low-glycemic index diet healthier by selecting a variety of low-glycemic foods so that you eat a balanced diet. Also, consider the nutrient content when you are choosing between foods that have the same glycemic index, and choose foods that are lower in saturated fat and cholesterol. Calories count when you are trying to lose weight, so remember to limit your portion sizes if you are choosing a low-glycemic index diet for weight loss.
