Low glycemic eating is a good way to help you lose weight without hunger. Moreover, a low glycemic diet can also help you improve your blood cholesterol profile and better manage your blood sugar levels, which can help you lower your risk of developing chronic conditions such as type 2 diabetes and cardiovascular diseases.
Avoid High Glycemic Foods
Many carbohydrate-containing foods that appear healthy have high glycemic values. For example, at breakfast, high glycemic foods to avoid include most breads, bagels, most breakfast cereals, orange juice and the sugar you add to your coffee. Other high glycemic foods you may find at other meals include potatoes, white rice, couscous, most breads, baked goods and most desserts. High glycemic snacks, such as pretzels, granola bars, rice cakes, rice crackers, potato chips, cookies, candies and chocolate bars, should also be avoided. Soft drinks and other sugary beverages also fall into the high glycemic category.
Prioritize Low Glycemic Foods
Make your carbohydrate-containing foods low glycemic choices. For example, low glycemic foods in the grain food groups include barley, steel cut oats, old-fashioned oatmeal, sourdough bread, baked goods prepared with stone-ground whole-grain flour, quinoa, whole grain pasta and Basmati rice. Legumes, such as beans and lentils; temperate climate fruits, such as plums, apples, pears, oranges and cherries; and milk and sugar-free yogurt also have low glycemic values. Keep the serving size moderate to keep your glycemic load down.
Serve Generous Servings of Nonstarchy Vegetables
Nonstarchy vegetables should be the foundation of your low glycemic diet. Nonstarchy vegetables have a very low carbohydrate content and low glycemic index values, helping you to keep your dietary glycemic load low. In addition, they provide you with an abundance of antioxidants and plenty of fiber to keep you healthy. Include vegetables such as broccoli, asparagus, onions, mushrooms, tomatoes, summer squash, artichoke, brussels sprouts and cauliflower at most of your meals.
Base Your Meals on Satiating Protein and Healthy Fat
Along with nonstarchy vegetables, protein and fat should constitute the base of your meals. Choose lean sources of protein, such as fish, poultry, pork, lean cuts of beef or low-fat cheese. Protein is necessary to help you stay full longer between your meals and throughout the day. A healthy dose of fat is also a good way to further promote satiety. Accompany your meal with a drizzle of olive oil, a few slices of avocado or a few tablespoon of nuts.
Drizzle Vinegar
Adding acidity with vinegar can lower the glycemic impact of your meal. Select your favorite vinegar, whether you prefer red wine vinegar, raspberry vinegar, tomato vinegar or balsamic vinegar. Drizzle vinegar over your vegetables or prepare a homemade vinaigrette with olive oil and vinegar to season your salad.
References
- University of Sydney: The Glycemic Index
- "American Journal of Clinical Nutrition"; International Table of Glycemic Index and Glycemic Load Values; Kaye Foster-Powell, et al.; 2002
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- Glycemic Index Foundation: Just a Spoonful of Dressing
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