Glycemic diets use the glycemic index (GI) and the glycemic load (GL) systems to dampen the surge of glucose in the blood after eating carbohydrates. Consuming low glycemic foods means a more steady flow of energy to the cells and a reduced flow of insulin from the pancreas. The results are stable moods and hunger, increased concentration and energy, and the reduced risk of obesity, diabetes, and cardiovascular disease.
Online databases show the value of each food, so that a low glycemic diet can be followed.
To look up the value of glycemic index foods visit The Official Website of the Glycemic Index and GI Database.
To look up the value of glycemic load foods visit The Ultimate GL Database.
There are some simple tips for lowering the glycemic nature of the diet, without knowing the exact value of each food.
Tips for Promoting Lower Glycemic Diets with Carbohydrates
The best way to lower the glycemic value of the diet is by eating adequate levels of the right fresh fruit and vegetables every day. This can be done by following these simple suggestions:
- Regularly eat salads
- Choose smaller amounts of more “sugary” and tropical fruits, such as tinned fruit in syrup, bananas, mango, grapes, and pineapple
- Have small amounts of dried fruit, but not daily
- Have small amounts of starchy root vegetables, such as pumpkin, carrots, and potatoes
- Try small new potatoes, as they have a lower glycemic index than large potatoes
- Increase the amount of non-starchy vegetables such as broccoli, lettuce, tomatoes, or spinach.
Having more fiber rich foods, such as wholegrain breads and wholemeal flour, in the diet slows down the absorption of carbohydrate and lowers the glycemic index of a meal. Stoneground flours are a good choice, as finely milled flours have higher glycemic levels. Remember to check the labels of wholegrain and wholemeal bread to ensure they are not made with plain white flour.
Change to wholegrain cereals and pastas, such as brown rice or brown basmati rice, and try bulgur, barley, and cornmeal, which have lower glycemic loads. Additionally, cook pasta al dente, as the longer pasta is cooked the higher the glycemic index value.
Processed breakfast cereals are often high in sugar and refined cereals, so try wholegrain varieties such as rolled oats, semolina, and muesli.
Protein is Important in Low Glycemic Diets
Protein has no effect on raising blood sugar levels, actually it lowers the blood sugar level by slowing down carbohydrate absorption. Include legumes (beans and chickpeas), omega-3 rich eggs, fish, or lean meat, along with plenty of seeds and a small handful of raw nuts in the diet daily.
Two good tips are to to use beans as a side dish instead of rice or potatoes and introduce the high protein grain, quinoa into the diet. Quinoa ( pronounced keen-wa) is actually a seed, but is eaten like a grain.
Acids and Fats Reduce the Glycemic Index
Research has shown that fats and acids slow the the emptying of the stomach, thereby slowing carbohydrate digestion. So adding acidic foods, such as vinegar, lemon or lime dressings to meals, and including small amounts of high quality fats, such as olive oil, flaxseed oil, mustard seed oils and avocados is a great way to quickly reduce the glycemic load of a meal. Additionally, try sourdough breads, as acids are produced during the bread making process.
Lastly, two more helpful tips are to have low glycemic fruits, homemade popcorn, or oatcakes for snacks, and if the meal has a high glycemic index value lower its value with a low glycemic index food. For example, have a large side salad with a small portion of potato bake.
Including even a few of these helpful tips into the diet will lead to a lower glycemic diet and a healthier lifestyle. For more information on glycemic diets read "Glycemic Diets—The Affect of Carbohydrates in Foods".
References:
Brand Miller, J. (2003). The new glucose revolution : the authoritative guide to the glycemic index -- the dietary solution for lifelong health. New York: Marlowe & Co.
Holford, P., & McDonald Joyce, F. (2005). The Holford low GL diet cookbook : easy, low-glycemic load recipes for weight loss, health and energy. London: Piatkus.
Melissa Peterson - Melissa Peterson is a naturopath specializing in nutrition education. Melissa has been writing and editing technical and patient-friendly ...
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