The glycemic index ranks carbohydrates according to their effect on blood sugar. Foods low on the glycemic index produce only minimal variations in blood glucose and insulin levels, according to the Glycemic Index website sponsored by The University of Sydney. Refined flours and sugars cause significant changes in blood glucose levels, while whole grains, fruits and vegetables are lower on the glycemic index. Choosing low glycemic index foods may increase the rate of fat loss and provide significant cardiovascular health benefits.
Step 1
Choose foods naturally low in carbohydrates or slowly digested as the basis for a balanced and healthy low glycemic index diet. Include 2 to 3 cups of vegetables and about 2 cups of fruit in your diet each day, recommends Joanne Larsen, a licensed dietitian, as well as lean meat or vegetable protein sources, low-fat dairy products and grains.
Step 2
Replace white flour and sugar in your diet with high-fiber whole grain foods. These foods rank lower on the glycemic index and will leave you feeling full longer.
Step 3
Lower the glycemic index of cereals and baked goods by adding psyllium fiber, rice bran or buckwheat husks to recipes or meals. Select foods with a large amount of soluble fiber, like apples, oats and legumes.
Step 4
Add fruit, vegetables, legumes and low-fat dairy products to your meals to lower the overall glycemic index of each meal. The benefits of a low glycemic index meal remain, even if you eat higher glycemic index foods at the next meal.
