Using the glycemic index can help to regulate blood sugar by avoiding sudden increases in glucose and insulin. It's a useful tool for diabetics or people who may be at risk for developing type 2 diabetes or insulin resistance. The glycemic index can promote weight loss by helping you feel full with fewer calories. Most low-GI foods are high in fiber, which adds bulk.
Understanding the Glycemic Index
Foods that contain carbohydrates affect your glucose levels more than fats or protein. Your body is easily able to convert sugar and starch, two types of carbohydrates, into glucose. The faster your body can turn food into glucose, the higher your blood sugar level can climb. The glycemic index charts how quickly a food can affect your blood sugar. The higher a food scores on the GI, the faster your glucose levels rise. Foods are scored 1 to 100 in comparison to pure glucose, which scores 100. Carbs that score 55 or less are low-GI foods that can help stabilize blood sugar and insulin production, and are recommended for people following a GI diet.
Breakfast
Fiber is a type of carbohydrate, but unlike sugar and starch, fiber slows digestion and lowers the GI score of food. When choosing a low-GI breakfast, look for whole grain cereals such as oatmeal, wheat bran or muesli, without any added sugar. Add fruit to sweeten your cereal instead of sugar, honey or maple syrup. Low-fat or non-fat yogurt can be eaten with whole fruit and nuts. Choose bread made from whole grains rather than refined flours. Drink tea or coffee rather than juice; juice does not have the fiber that fruit does, and often scores high on the GI.
Lunch
Protein and fat slow digestion. Try not to eat carbs by themselves, even low-GI carbs. Adding protein and fat can lower the overall GI of your meal. Bean and vegetables soups -- black bean or lentil, are good low-GI choices. Satisfying low-GI lunch choices include sandwiches made from multi-grain bread that have lean meat and lots of fresh vegetables, smaller portions of whole-wheat pasta with sauteed vegetables and tomato sauce or a chef's salad topped with beans, meat and cheese. Practice portion control -- eating too much, even of healthy low-GI foods -- can lead to weight gain.
Dinner
Try using the American Diabetes Association's plate rule. Divide your plate into four quarters. Fill two quarters with vegetables or fruit, one quarter with a lean protein and one quarter with a low-GI carb. Healthy combinations can include steamed spinach, poached salmon and a small baked sweet potato, a green salad, skinless chicken breast and brown rice or roasted Brussels sprouts, lean roast beef and baked beans. Use the GI as a guideline, but make nutrient-dense choices that provide vitamins and minerals your body needs. Some fruits may be higher on the GI because of natural sugars, but can still be included as part of a healthy diet.
