A low glycemic index diet promotes weight loss, increases insulin sensitivity, reduces the risk of cardiovascular disease and improves cholesterol levels, according to the University of Sydney's Home of the Glycemic Index website. The glycemic index ranks foods by their effect on blood glucose levels. Foods that create a rapid increase in blood sugar levels are given a high glycemic index value of 70 and above. Low glycemic index foods are those with a value of 55 and under. Many people prefer a low glycemic index diet, also called a low GI diet, because it does not require you to count calories or carbohydrates.
Step 1
Familiarize yourself with the glycemic index values of your favorite foods by consulting a glycemic index book or online glycemic index database.
Step 2
Remove high GI foods from your pantry and refrigerator. High GI foods include potatoes, graham crackers, white bread, pretzels and instant white rice. If you decide to keep some high GI foods, put them in an inconvenient place, such as the back of the refrigerator or on a high shelf in the pantry.
Step 3
Purchase low GI foods to replace the foods you eliminated. For example, buy 100 percent whole-grain bread made with stone-ground flour instead of white bread. Replace corn flakes with bran cereal or another low GI cereal. Select Basmati or Doongara rice instead of white rice. Sweet potatoes can replace baked potatoes.
Step 4
Create meals based on low GI ingredients, such as beans, whole-wheat pasta and nonstarchy vegetables. Keep in mind that including healthy fats, lean protein and organic acids will further decrease the glycemic index of a meal. Consult a glycemic index cookbook for recipes to keep meals interesting.
Tips and Warnings
- To avoid wasting food when you clean out your refrigerator and pantry, make a meal with the high GI foods and invite your friends or family to enjoy it.
- Some high GI vegetables, such as pumpkin and parsnips, have a high GI value but are actually low in carbohydrates and rich in vitamins. Nutritious foods such as these should be included in a balanced diet.
Things You'll Need
- Glycemic index cookbook (optional)
