How to Follow a Low Glycemic Index Diet

Video Transcript

"Hi, my name is Charlotte Skiles. I'm a nutrition consultant, and clinical herbalist with Eat in Peace Wellness Consulting, located in Austin,Texas, and today, I'm going to talk to you about how to follow a glycemic index diet, and the glycemic index, was basically created as a way to understand how much a particular food would affect someone's blood sugar levels, so how much insulin is going to be involved in the metabolization of a certain food. That's where the glycemic index came from, so if you're going to eat in this way, you're going to avoid foods that are high on the glycemic index, foods that elicit a strong insulin response, and that raise blood sugar very quickly, so the main foods that do that, are the refined carbohydrates in our food supply, so we're looking at white flour, sugar, high fructose corn syrup, white rice, breads and pastas, and all of these various cakes, and cookies, and desserts. Those are very high glycemic, so in terms of avoiding those foods, you just replace them with low glycemic foods, which once again, are the foods that we evolved on. Berries are a great fruit. They are very rich in nutrition, and they're very low on the glycemic index, so you can eat berries liberally. You can eat good quality fat, and good quality protein, nuts, and seeds, and you might want to limit, if you're on the extreme end of wanting to follow a glycemic index diet, you might want to limit starchy vegetables, such as potatoes and beets and cooked carrots, and lean more towards leafy greens like kale, and cabbage, and the cruciferous vegetables, and arugula, and nice salads, so that would be my suggestions, for following a glycemic index diet."