How to Lower Your Glycemic Index

The glycemic index measures the effect certain foods exert on blood glucose levels. High glycemic foods have been linked to diabetes, obesity and heart disease. You can lower your blood glucose level by eating foods that fall low on the scale of the glycemic index.

Instructions

1. Eliminate high glycemic foods from your diet. High glycemic foods have a glycemic index of 70 or higher. These foods include white bread, most cereals, instant rice, potatoes, whole milk and sugar.

2. Add low glycemic foods such as whole grain breads, couscous, beans, 1% milk, cottage cheese, fish, chicken and many fruits. Low glycemic foods are foods that fall into the 55 or less range of the glycemic index.

3. Eat medium glycemic foods in moderation. Medium glycemic foods fall into the range of 56-69 in the glycemic index. These include 2% milk, cheese, pork and eggs.

4. Realize that you change the glycemic index by preparing the food differently. The more you process or cook a food, the higher the glycemic index becomes. While fruits have a low glycemic index, fruit juice has a high glycemic index. Quick-cooked oats have a higher glycemic index than slow-cooked.

5. Include good fats into your diet and eat them with your carbohydrates. Fat and protein will lower the glycemic index of the carbohydrates you eat with them.

6. Get your blood glucose level tested either by a doctor or using a home blood glucose monitor to see how different foods affect your glycemic index. The glycemic index will have different results on different people.

Tips & Warnings

• Consult your physician before making any changes to your diet.

• Carrots have a suprisingly high glycemic rating.