Following a low glycemic index diet can help you lose weight more easily, without feeling deprived, hungry and tempted by uncontrollable cravings. Moreover, a low glycemic index diet is associated with improved diabetes management, healthier blood sugar and cholesterol levels, decreased insulin resistance, enhance physical performance and a reduced risk of developing cardiovascular disease. The glycemic index is a concept, ranking carbohydrate-containing foods on a scale from 0 to 100 according to their ability to elevate your blood sugar levels.
Avoid High Glycemic Foods
A glycemic index of 70 and above is considered high and you should avoid or replace foods in this category with low glycemic index options. For example, high glycemic index carbohydrates include most breakfast cereals, most breads, whether they are white, whole wheat or whole grain, potatoes, whether they are baked, mashed or fried, white rice, rice crackers, rice cakes, crackers, pretzels, candies and other sugary foods. Stay away from these foods to lower your dietary glycemic index.
Prioritize Low Glycemic Foods
Low glycemic index foods, or those with a glycemic index value of 55 or below, should constitute the foundation of your diet. Nonstarchy vegetables all have a low glycemic index and you should include them at most of your meals. Brown basmati rice, steel cut oats, whole grain pasta, barley, quinoa, beans, lentils, sourdough bread, foods made with stone-ground whole grain flour, temperate climate fruits, milk and yogurt have low glycemic index values and fit perfectly within a low glycemic index eating plan. Sweet potatoes, turnips and rutabagas also are great low glycemic alternatives to regular potatoes; you can enjoy them baked, mashed or as oven-baked fries.
Combine Your Carbohydrates With Protein and Fats
Another good way to reduce the glycemic impact of carbohydrate-containing foods is to always eat them in combination with other foods rich in protein or fat. Sources of protein include cheese, eggs, fish, seafood, legumes, poultry, meat and tofu, while healthy sources of fat include canola oil, olive oil, avocado, nuts, nut butter and seeds. For example, if you have a piece of fruit for your snack, have it with a small serving of cheese or nuts to blunt the effect of the carbohydrates on your blood sugar levels.
Add a Touch of Vinegar
Adding a little bit of acidity to your meal can delay your gastric emptying and result in a smoother rise of your blood sugar levels, thus lowering your overall dietary glycemic index. You can add a splash of vinegar over your vegetables or salad, or use vinegar as part of a marinade for your meat to bring that small dose of acidity to your meal. Experiment with the flavors of different vinegars such as balsamic vinegar, red wine vinegar, raspberry vinegar, tomato vinegar or apple cider vinegar.
