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Step 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.
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Step 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.
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Step 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.
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Step 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.
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Step 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.
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Step 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.
