A dietary regiment following the glycemic index (GI) helps you control your blood sugar level, reducing your risk of obesity, diabetes and weight gain. The GI rates the time it takes, and the extent to which, the glucose in a particular food raises your blood sugar. Foods with a glycemic index of 55 or lower have a minimal effect on raising your blood sugar compared to foods with a high glycemic index of 70 and above. If you have diabetes or are obese, it is essential you use the glycemic index of foods to manage and reduce the deleterious effects of your condition.
Step 1
Prepare a list of low-glycemic and moderate-glycemic foods using a glycemic index book or the online GI database. Keep this list handy in your purse and on your fridge. Remove high glycemic index foods from your kitchen, reducing the likelihood that you will consume them.
Step 2
Eat whole grains for breakfast such as all-bran cereals and whole wheat tortillas. Include low-glycemic fruits like apples, oranges and pears in your breakfast. Finish your meal with a cup of skim milk or a cup of unsweetened apple juice. These breakfast foods all have a glycemic index of 44 and below.
Step 3
Pack a snack of ¼ cup of unsalted peanuts and 20 pieces of sweet cherries. Or, munch on 6 pieces of dried apricots with ¼ cup of unsalted almonds. Nuts have a negligible effect on your blood sugar because they have few grams of carbs and are high in unsaturated fats. Dried apricots have a glycemic index of 31 and sweet cherries have a GI of 22.
Step 4
Bring your lunch to work including a cup of cooked spaghetti noodles and spaghetti sauce; the sauce should be made with lean ground meat and low-sugar tomato sauce. One cup of cooked spaghetti has a GI of 41. Include steamed broccoli or asparagus to further lessen the effect of the carbohydrates on your blood sugar.
Step 5
Use beans and vegetables, such as bell peppers and hummus, for a snack. Beans have a low glycemic index and are filled with fiber compared to chips, rice cakes or crackers.
Step 6
Enjoy moderate to high-glycemic foods on rare occasions and in small quantities. Consume treats like candy, fresh pineapple, cupcakes and ice-cream with an otherwise low-glycemic meal.
Step 7
Eat high-glycemic carbs including white rice, baked potatoes and white bread for your post-workout meal. High-glycemic foods stimulate the production of plenty of insulin to optimally replenish the energy reserves in your muscles.
Tips and Warnings
- Eat small meals every 2 to 3 hours to further maintain steady blood sugar levels.
- Check with your doctor before starting a new diet if you have current medical conditions including heart disease, high blood pressure, high triglycerides or high cholesterol.
References
- "ACSM's Health & Fitness Journal"; Glycemic Index: An Educational Tool for Health and Fitness Professionals; Stephen Wong, Ph.D., et al.; November/December 2003
- The Glycemic Index
- "Strength and Conditioning Journal"; The Glycemic Index and Weight Control; R. Paul Gustafson, Ph.D.; June 2008
- "ACSM's Health & Fitness Journal"; Applying Concepts of Glycemic Index and Glycemic Load to Active Individuals; Melinda Manore, Ph.D., et al; Septemeber/October 2004
