Although the glycemic index, or GI, was originally developed to improve diabetes management, it is now recognized as a tool to help you achieve and maintain a healthy weight, improve your blood cholesterol levels, reduce your cardiovascular risk and enhance your athletic performance. Low GI foods, with a value of 55 or below, are preferable because of their gentle impact over your blood sugar levels. High GI foods, with a value of 70 and above, are best to be avoided because of the large blood sugar fluctuations they promote. Consume foods with a GI value in between 55 and 70 in moderation.
Breakfast
If you want to start your day off right on a low glycemic index diet, avoid standard breakfast cereals, instant flavored oatmeal, white or whole-wheat bread, jellies and syrups. Instead of these high GI foods, select low GI options, such as steel-cut oats; plain old-fashioned oatmeal; sourdough bread; temperate climate fruits, such as oranges, pears, apples, prunes and berries; milk; plain yogurt; or nuts. For example, you can prepare hot cereals with either steel-cut oats or large oat flakes, add a diced pear, a few tablespoons of plain yogurt and a handful of almonds for a low glycemic breakfast.
Lunch
If you usually have a sandwich for lunch, swap your white or whole-wheat bread for sourdough bread, which has a lower GI value. Alternatively, you can have a large salad, filled with leafy greens and topped with a lean source of protein, such as a chicken breast and grated low-fat cheese, avocado slices, strawberries and a vinaigrette made with olive oil and raspberry vinegar. The acidity of the vinegar can help further reduce the glycemic index of your meal. Beans, lentils and barley have very low GI values and can make a filling lunch when added to a vegetable soup.
Dinner
Dinner is often served with high GI carbohydrate sources, such as potatoes, whether they are baked, mashed or fried, white rice or other refined grains. To lower the glycemic index of this meal, replace these high GI foods with lower GI alternatives. For example, brown Basmati rice, whole-grain pasta, sweet potatoes, winter squash, quinoa and barley are good options for serving as a side dish and provide you with healthier carbohydrates. Complete your meals with a source of lean protein and healthy fats from olive oil, avocado oil or avocado slices.
Dessert
If you want to satisfy your sweet tooth while keeping your GI low, choose fresh fruits, especially berries, pears, cherries, apples, oranges and prunes. Moderate your consumption of tropical fruits because they tend to have a medium GI, and limit watermelon and dates because they have a high GI. Serve the fresh fruit with plain yogurt or cottage cheese or top a bowl of fruit salad with a handful of nuts. You can also prepare a smoothie by blending fresh fruits with milk and yogurt.
