Glycemic Index Diet Food

People who eat foods with a low glycemic index often find that they are able to reap a plethora of health benefits, including losing more weight than those following a traditional diet. Eating low glycemic index foods also helps to stabilize blood sugar levels.

Identification

Foods that have a low glycemic index (GI) are foods with carbohydrates that don't spike blood glucose levels, but rather cause blood glucose levels to rise slowly. These foods are better for your body because they help to keep your body's glucose levels regulated.

Since low glycemic foods are safe, the low glycemic index eating plan can combat the epidemic of childhood obesity when introduced into a family eating plan. Another benefit of the glycemic index is that these foods can help people feel satisfied longer, reducing the need for snacks.

Features

It is easy to tell if a food has a low GI just by doing a simple test. Place a small bite of food into your mouth, if after a minute the food is still virtually intact, the food has a low GI. Foods with a high GI will begin to break down almost immediately due to the acid levels in your mouth.

Beans

A good source of protein with low glycemic index levels are beans. In the book "The New Glucose Revolution Low GI Eating Made Easy," Dr. Jennie Brand-Miller has listed several beans as an everyday food. This means that they can be eaten with regularity. These beans include: black beans, white beans, chick peas, navy beans, green lentils, soy beans, split peas and mung beans.

Dairy

Dairy foods as a whole are not everyday foods, but there are some dairy products that are still allowed. One percent milk, 2 percent milk, skim and soy milk are all okay. Low-fat yogurt is also allowed.

Fruit

Fruits like watermelon and bananas should only be eaten in moderation because they have a higher glycemic index. However, apples, apricots, cherries, avocados, mangos, papaya, pineapple, cantaloupe, oranges, strawberries and raspberries can all be enjoyed as low glycemic foods.

Vegetables

There are many vegetable choices when selecting low glycemic index foods. Choose green vegetables like asparagus, artichokes, Brussels sprouts, green beans, broccoli, peas, lettuce, spinach, zucchini, cabbage and leeks. Other low GI vegetables are onions, eggplant, cauliflower, mushrooms, radishes, corn, squash and carrots. It is best to avoid potatoes because they have a higher glycemic index than other options.

References

• The New Glucose Revolution Low GI Eating Made Easy; Dr. Jennie Brand-Miller; 2005
• Low Glycemic Diet for Diabetics