Glycemic Index, Low-sugar Diet

Carbohydrate is the nutrient that provides most of the calories, between 45 and 65 percent, on a standard American diet. Carbs are found in grains, sugar, legumes, fruit and some dairy products. However, not all carbs are created equal and some carbohydrates, like high glycemic index and high-sugar carbohydrates, can cause your blood sugar levels to spike, leading to obesity, Type 2 diabetes, cardiovascular diseases and some cancers. Choosing the right carbohydrates, such as low glycemic index and low-sugar ones, can help you stabilize your blood sugar levels so you can better control your weight and prevent chronic diseases.

Glycemic Index

Carbohydrates used to be labeled as complex or simple, but it is now recognized that this classification does not allow to differentiate between healthy and less healthy carbohydrate-containing foods. The glycemic index is a better concept to assess how different carbohydrates can influence your blood sugar levels and your health. A GI value of 70 and above is considered high and these foods lead to large fluctuations in your blood sugar levels, while a GI value of 55 and below is considered low and foods in this category can help you keep your blood sugar levels more stable. A GI between 56 and 69 is considered medium and has an effect somewhere in between low GI and high GI foods.

Avoid High GI and High-Sugar Foods

To stick to a healthy diet and keep your blood sugar levels stable throughout the day, you will need to avoid high GI and high-sugar foods. Stay away from foods with a high GI like most bread, including white bread, whole-wheat bread, bagels and buns, most breakfast cereals, including the ones with a low sugar content, potato, including mashed potato, baked potato and french fries, pretzels, rice, rice cakes, donuts and most baked goods. In addition, eliminate foods with a high sugar content, like syrups, candies, jams and desserts, as these foods provide little nutrition value and contain too many calories.

Choose Low GI and Low-Sugar Foods

Base your diet on healthy, low GI foods and low-sugar foods. Nonstarchy vegetables, such as leafy greens, onions, tomatoes, mushrooms, asparagus, cauliflower, broccoli, bok choy and cabbage, all have a low GI value and low sugar content. Beans, lentils, barley, sourdough bread, steel-cut oats, quinoa, whole-grain pasta, Basmati rice, sweet potatoes, fruits as well as milk and yogurt are good options for your low GI and low-sugar diet. If you need a little treat, dark chocolate has a low GI and low sugar content. Agave syrup is a good sweetener option. Although it contains sugar, it has a low GI value. Sources of protein like meat, fish, poultry, cheese and eggs, as well as sources of fats like olive oil, avocado, nuts and nut butter can be included in your healthy meal plan.

A Healthy Low GI and Low-Sugar Meal

A low GI and low-sugar breakfast can include a bowl of steel-cut oats with raspberries, almonds, plain yogurt and a touch of agave syrup. Or, you can have two slices of whole-grain sourdough bread with peanut butter, an apple and a glass of milk. For lunch, you can either have a sandwich on sourdough bread, a vegetable and barley soup with cheese or a bean salad. Snack on a piece of fruits or a handful of cashews, almonds or almonds. For dinner, you can serve any source of protein with a small serving low glycemic and low-sugar carbohydrate, such as quinoa, whole-grain pasta or Basmati rice. Treat yourself to a few pieces of dark chocolate, plain yogurt or berries for dessert.