The glycemic index categorizes carbohydrates in terms of how they boost blood sugar in comparison to pure glucose. High-glycemic foods stimulate a rapid increase in blood sugar and their frequent consumption correlates to heart disease, diabetes and obesity. By following a low-glycemic index diet, you consume carbohydrates that digest more slowly, resulting in more stable blood sugar and energy levels.
Step 1
Eat whole-grain bread products instead of highly refined grains. Go for 100 percent whole-wheat bread instead of baked goods made with white flour. Use stone-ground flour and unprocessed bran in baked goods, because as noted by the Harvard School of Public Health, the body rapidly digests finely ground grain like white flour--boosting its glycemic index.
Step 2
Limit consumption of potatoes. Enjoy all other fruits and vegetables as free foods as recommended by Sydney University Glycemic Index Research Service. Make green leafy salads dressed with vinaigrette a dietary staple.
Step 3
Experiment with whole grains like quinoa and buckwheat. Choose brown, basmati or doongara rice. Continue to eat pasta and noodles---select whole-grain versions whenever possible. Cook your pasta al dente, because according to Sydney University, overcooking pasta or noodles increases their glycemic index.
Step 4
Go for breakfast cereals made from whole oats, barley and quinoa. Avoid rice- or white flour-based cereals---the hull and the germ are removed from these cereals, increasing their glycemic index.
Tips and Warnings
- The glycemic index provides guidance but not an absolute prescription for food intake. For example, a Snickers candy bar rates 41 on the glycemic index, but no one would recommend this as a wise nutritional choice. Pay attention to glycemic load in addition to a food's score on the glycemic index because it takes into account both the amount of carbohydrate in a food and how that carbohydrate affects total blood sugar levels. Figure glycemic load by multiplying the glycemic index of a food by the amount of carbohydrates contained in the food and then dividing by 100. Go for glycemic load foods of 10 or less most of the time and 11 to 19 once in a while. Stay away from foods with a load of 20 or more.
Things You'll Need
- Whole-grain breads
- Leafy salad ingredients
- Basmati or brown rice
- Whole-grain cereal
- Quinoa and buckwheat
- Whole-grain pasta and noodles
- Fresh fruits and vegetables
