Choosing low glycemic index foods as the foundation of your diet is a healthy way to improve your health by better controlling your blood sugar and cholesterol levels in addition to dropping unwanted pounds of fat. The glycemic index is a concept that was introduced in the early 1980s to categorize carbohydrate-containing foods according to their influence over blood sugar levels and overall health. You should choose low glycemic index foods, with a glycemic index value of 55 or below, more often and avoid high glycemic index foods, with a glycemic index value of 70 and above, as much as possible. Medium glycemic index foods, with a glycemic index value ranging between 56 and 69, can be included in moderation.
Breakfast
Most breakfast foods have high glycemic index values, including most breakfast cereals, instant oatmeal, toasts, pancakes and muffins. You can replace these foods with low glycemic index carbohydrates. For example, replace bread, bagels and other baked goods with sourdough bread or stone-ground whole grain bread. You can prepare hot cereals with old-fashioned oatmeal, steel cut oats or quinoa. You can also include low glycemic index almonds, peanut butter, plain yogurt, unsweetened applesauce, pears, apples, cherries, oranges or plums in your breakfast menu.
Lunch
For lunch, a hearty soup is a good low glycemic option. Avoid adding potatoes or white rice because these foods have a high glycemic index. Instead, include a lot of non-starchy vegetables in your soup. You can also add legumes, such as beans or lentils, as well as barley or quinoa for their low glycemic index. Accompany your soup with a slice of sourdough bread and some cheese for a complete low glycemic index meal. Alternatively, you can have a salad with plenty of leafy greens and other low glycemic non-starchy vegetables. Top with low glycemic fruits, nuts and avocado, and include a source of protein from chicken, turkey, beef, eggs or cheese. Drizzle with a homemade vinaigrette made with extra virgin olive oil and any vinegar. Vinegar can help you further reduce the glycemic index of your meal because of its acidity, as is mentioned in June 2005 in the "European Journal of Clinical Nutrition."
Dinner
For dinner, make non-starchy vegetables the foundation of your meal. Not only do they have a low glycemic index, but they also provide you with filling fiber and healthy nutrients. Always include a source of protein from tofu, legumes, poultry, fish or meat, and include a low glycemic index carbohydrate, such as quinoa, barley, sourdough bread, brown Basmati rice, whole grain pasta, teff, sweet potatoes or winter squash. Avoid white rice and regular potatoes, whether baked, mashed or fried, because they have a high glycemic index values.
Snack
If you wish to include snacks in your low glycemic index menus, select low glycemic index carbohydrates such as temperate-climate fruits, which include pears, apples, prunes, oranges, cherries and berries. You can accompany healthy low glycemic carbs with some protein from a handful of nuts, a tablespoon or two of natural nut butter, 1 to 2 oz. of low-fat cheese or lean meat, or one or two hard-boiled eggs.
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
- "European Journal of Clinical Nutrition"; Vinegar supplementation lowers glucose and insulin responses and increases satiety after a bread meal in healthy subjects; E. Ostman, et al.; June 2005
- Glycemic Index Foundation: Just a Spoonful of Dressing
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