As Americans have been lowering their fat intake, carbohydrates consumption has increased and now constitutes the nutrient that provides the major proportion of the calories on a standard American diet. Unfortunately, while people were careful about their fat intake, little attention has been given to the type and quality of the carbohydrates replacing these fats. Refined grains, sugar and other high-glycemic-index foods may be low in fat, but can wreak havoc on your blood sugar levels and health. Lowering your dietary glycemic index can help you smooth your blood sugar levels throughout the day, resulting in more stable energy levels, a healthier weight and a lower risk of developing chronic diseases.
Fill Up on Non-Starchy Vegetables
One of the easiest way to lower your overall glycemic index is to fill up on non-starchy vegetables. All non-starchy vegetables have very low glycemic indexes and can fill you up with very few calories while providing you with most of the fiber and nutrients your body needs to stay healthy. Try adding them at most of your meals and make them fill half your plate. You will find that you don't need as much of the other foods on your plate, which will also help you control your glycemic index. Try a big salad of leafy greens with cucumber, green onions, bean sprouts and red bell pepper for lunch. Snack on celery sticks spread with peanut butter or baby carrots dipped in hummus. Accompany your dinner with a big serving of stir-fried broccoli, mushrooms and freshly grated ginger.
Drizzle Vinaigrette
Acetic acid, an acid compound found in vinegar, can help you reduce the glycemic index of your meal. The acidity delays gastric emptying and prevents your blood sugar levels from rising too high too fast. By keeping your blood sugar levels more stable, vinegar can prevent you from feeling hungry or having cravings within a few hours after eating. You can simply drizzle balsamic vinegar over your vegetables or prepare a vinaigrette with equal parts of olive oil or avocado oil with any vinegar, such as balsamic vinegar, red wine vinegar or white vinegar.
Switch Your Grains
Grains are a big part of the standard American diet and probably contribute more carbohydrates to your diet than any other group. Unfortunately, lowering your glycemic index is more complicated than just going for whole grains. Not all whole grains have a low glycemic index. For example, whole wheat bread and white bread as well as brown rice and white rice have high glycemic indexes, as do most breakfast cereals, including the ones that have a very low sugar content. Choose low glycemic grains, such as barley, quinoa, brown Basmati rice, whole grain pasta, steel-cut oats or old-fashioned oatmeal.
Add Soluble Fiber
Soluble fiber is a type of fiber that absorbs water and forms a gel-like substance. If your meal contains a sufficient amount of soluble fiber, the gel it will form in your gastrointestinal tract will slow down the digestion of your meal and result in a slow and steady release of energy for many hours after you have eaten. You can lower the glycemic index of your meal by including soluble-fiber-rich foods, such as legumes, barley, oats, okra, eggplant, apples and oranges, or adding concentrated sources, such as ground flax seeds, oat bran and psyllium husks. If you choose the concentrated source of fiber, start with 1 tsp. per meal and slowly work your way up to 1 to 2 tbsp. per meal, and always drink at least 8 oz. of water at the same time. If you take medications, talk to your pharmacist, as the soluble fiber may compromise the absorption and effectiveness of your drugs.
