For a low glycemic index diet to work, one must have working knowledge of the best low glycemic index foods available. One of the most difficult aspects of being on any type of diet is knowing which foods to eat and which ones to avoid. This can be a particular challenge if you're following the low glycemic index diet made popular by "The Zone" and "The South Beach Diet" books.
What exactly is a low glycemic diet? It is a popular diet plan that categorizes foods according to how they affect blood sugar levels. High glycemic index (GI) foods, such as white bread, should theoretically raise blood sugar level more quickly than low GI food, such as beans or vegetables. The theory behind the low glycemic diet is that lower GI foods help to stabilize blood sugars and indirectly help promote weight loss by reducing insulin spikes that occur after eating.
Although some studies have supported the effectiveness of the low glycemic diet for controlling weight and blood sugar levels, other studies have shown mixed results. Despite this, many people have found success following the principles of eating low glycemic index foods, both in terms of weight loss and improved overall health.
How to select low glycemic index foods
What is the best way to go about selecting low glycemic index foods if you're following this popular diet plan? Glycemic indexes have already been determined for a variety of popular foods, which have been classified into groups corresponding to low, medium and high GI values. These values can be accessed through lists published online and through books and other resources available at your local library or bookstore. In general, a food is considered to have a low GI if its measured glycemic index is 55 or less. A medium GI food has a range of 56-69, while a high one has a GI value of 70 or greater.
Although referring to a resource that lists GI values for foods is helpful, the values are not always accurate since variation can occur based on how the food is processed during manufacturing, as well as how it's prepared. For example, cooking rice or oats for a prolonged period of time raises its glycemic index, and different brands of bread can have different GI values based on what grains are used in its preparation.
To complicate the selection of low glycemic index foods even further, the effect a food ultimately has on blood sugar levels is also dependent upon the other foods with which it is eaten. For example, if you eat a high GI food with a meal that's rich in soluble fiber, the overall effect on blood sugar levels will be lower than if that food were eaten alone or with other high GI foods. Even the addition of acids to foods, such as lemon juice or vinegar, can lower the glycemic index.
Despite these variations, a glycemic index chart that lists GI values can be helpful to refer to when choosing foods for use in low glycemic recipes and as guidelines for following a low glycemic index diet.
Best bets for low glycemic index foods
What are some of the best low glycemic index foods to add to your diet? Some of the best foods to add to a low glycemic diet are vegetables. High in soluble fiber, veggies are overall low on the glycemic index; that they are also high in antioxidants affords them additional health benefits. Only a few vegetables have high GI indexes. These include potatoes, corn, carrots and certain types of squash. Most fruits also have low-to-medium GI values, with the exception of watermelon, which has a GI value in the 70s.
In addition to fruits and vegetables, fiber-rich whole grains can be successfully added to a low glycemic index diet. Instead of eating breakfast cereal, the majority of which have high GI values, prepare whole grain cereal consisting of steel cut oats, bulgar and barley, all of which are low glycemic index foods. Surprisingly, whole wheat bread has a similar glycemic index to white bread and should be avoided. A better choice would be whole or multigrain bread. Other good low glycemic index foods include beans and legumes, as well as lean meats and dairy products.
One important aspect of selecting low glycemic foods is that low GI isn't necessarily synonymous with healthy. Low GI foods and ingredients you add to low glycemic index recipes can be high in fat. Such foods as ice cream have a low-to-medium GI value, but may not be a healthy choice if you select a brand that's high in saturated fat. When choosing low glycemic index foods, pick out foods for their overall health value rather than just for their GI index.
When it comes to choosing low glycemic index foods, be aware of the many options available to you and find ways to creatively incorporate them into your recipes and lifestyle. This will greatly increase your chances of long term success.
 | The Glycemic Index ranks foods on a scale of 0-100 based on how carbohydrates affect blood sugar levels. The lower a food scores, the more even your blood sugar remains; the higher the score, the more sugar is released into your blood. |
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