Low-glycemic foods refer to foods that may be low in sugars and starch but, more importantly, stimulate less insulin production than other foods. Low-glycemic foods are a good option for individuals who want to lose weight and for most people with diabetes. Low-glycemic foods can come in frozen form, making them convenient for planning meals ahead of time.
The glycemic index is a relative scale. It revolves around how much insulin the body makes after consuming a particular food item. Body responses vary by individual, and the glycemic index is an approximate scale. The American Diabetes Association through the Mayo Clinic state that there is not enough conclusive evidence to state that the low glycemic diet is appropriate in managing diabetes.
Meats
Several meats with a low glycemic-index can be frozen or come frozen. Chicken, turkey, pork, lamb and lean beef are all low-glycemic meats that come in frozen form. Pay attention to serving sizes, as these are important in maintaining a low-glycemic impact on blood sugar.
Chicken or turkey breast are readily available and easily prepared on the stove, in the oven, or microwave. Lamb and pork have many different cuts that are considered to have low glycemic indexes--choose the cut with the least fat. Frozen lean beef can be used in hamburgers or steaks. To keep the glycemic index low, prepare meats with olive oil, soy sauce or butter, all of which have a low glycemic index.
Frozen Vegetables
Frozen vegetables are convenient, and allow you to eat vegetables out of season. It also means you can keep a stock of healthy vegetables available, without having to worry about them spoiling. Low-glycemic vegetables include artichokes, broccoli, cauliflower, green beans, onions, peas, squash, sweet potatoes, tomatoes, peppers and frozen corn. These vegetables have low glycemic indexes and freeze well.
Steam or saute the vegetables in the same ingredients used to prepare frozen meats, such as olive oil, butter or soy sauce.
Fruits and Grains
Frozen fruits can offer low glycemic food options, especially when you're looking for a refreshing snack in hot weather. All fruits have a low glycemic index except for watermelons and bananas. Processed frozen fruits usually have added sugars, check labels carefully.
Frozen fruits such as berries, honeydew melons, mandarin oranges, kiwis, mangoes and peaches have low glycemic indexes. Frozen pears make a simple, low glycemic index dessert. Using frozen grapes in water can flavor water as well as provide a refreshing snack.
Grains and other breads are usually not frozen, but when they are, choosing whole grain options without added honey or sugars will be the lower glycemic choice.
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