A food's glycemic index, or GI, refers to how quickly your body breaks down carbohydrates, a process that affects your blood sugar. Eating foods with a low GI tends to keep your blood sugar more stable, while high GI foods cause spikes in blood sugar. Before starting a low GI diet, talk to your doctor about the diet plan to make sure it is safe and healthy for you.
Purpose
A low GI diet helps you manage your blood sugar, preventing sudden spikes and drops in your blood sugar levels. Some people with diabetes follow the low GI diet to manage their condition. Diabetics on the diet are less likely to develop insulin resistance and may decrease their need for diabetes medication. Other people follow a low GI diet to lose weight, reduce cardiovascular risk and lower their risk of other chronic diseases.
Diet Foods
Every type of food has a GI index, which refers to how much it raises your blood sugar compared to an equivalent amount of pure sugar. Low GI foods have a level below 55, while high GI foods are above 70. Foods between 55 and 70 are considered medium GI foods. Low GI foods include multigrain bread, whole-wheat pasta, barley, rye, low-fat yogurt, cherries, apples, pears, plums, carrots, sweet potatoes, most beans, broccoli and leafy greens. Desserts, chips, candy, white bread, many breakfast cereals and baked goods tend to have higher GIs.
Sample Meals
When planning your meals, try to choose as many low GI foods as possible. For breakfast, eat a bowl of porridge with a banana or orange and a glass of nonfat milk. Alternatively, make a piece of whole-wheat toast with peanut butter and drink a glass of fruit juice. A sample lunch might consist of mixed greens with peppers, tomatoes, cucumber and soybeans dressed with olive oil and vinegar. A sandwich on multigrain bread with several slices of deli meat also has a relatively low GI. For dinner, consider making barley soup with beef, carrots, celery and peas. Alternatively, prepare whole-wheat pasta with tomato sauce and ground turkey. Serve a large salad on the side that contains a variety of vegetables. Eat a piece of fruit or handful of nuts between meals for a low GI snack.
Considerations
Following a low GI meal plan can be an easy way to incorporate healthy foods into your diet. However, not all foods with a low GI are healthy. A Snickers candy bar has a low GI but contains a large amount of fat and calories. Watermelon, which does not contain many calories, has a high GI. When choosing low GI foods, stick to high-fiber fruits and vegetables, whole-grain products and lean protein. Discuss your meal plan with a physician to ensure it is nutritionally balanced and appropriate for you.
References
- L.A. Times; Low-Glycemic-Index Diet Can Be Confusing; Shari Roan; November 2010
- MayoClinic.com; Glycemic Index Diet: A Helpful Tool for Diabetes?; Maria Collazo-Clavell; March 2010
- University of New Mexico; Glycemic Index: Weight Loss Sham or Sensation?; Jerry Mayo et al.
- Linus Pauling Institute; Glycemic Index and Glycemic Load; Jane Higdon; December 2005
- South Beach Diet Plan: Glycemic Index Food Chart
