Glycemic Index Diet uses the glycemic index as a basis for meal planning. The ‘South Beach’ diet is a famous example of a glycemic index diet that many people have found successful for weight loss, and there are diet books which specifically address the glycemic index diet. At the core of the glycemic index diet is meal planning that will produce a slow and steady release of blood glucose into your system.
Glycemic Index Foods
All food can be ranked on the glycemic index. Acidic food ingredients like vinegar or citrus fruits such as lemons, limes, oranges and grapefruit have the effect of slowing down digestion. Foods that play a central role in the glycemic index diet are unrefined grains and cereals, fruits, low-fat dairy products and salad vegetables. By introducing one low glycemic index food into each meal, and combining high and low glycemic foods, it is easy to build a delicious breakfast, lunch or evening meal.
Peanut butter on whole wheat toast – it doesn’t get much simpler than that! Add some fresh sliced orange and you have a low glycemic breakfast. If you enjoy cereal for breakfast, choose one on the unprocessed, whole grain oat or wheat end of the spectrum. You can add in a few raisins, dried cranberries and nuts for variety and manage the portion size of each. Cereals with added sugar coatings are not the way to go. No matter whether you choose high or low glycemic foods, portion size will always be a key in maintaining a healthy blood glucose level and a healthy weight. You should also limit salt, alcohol and caffeine.
Low GI Recipes
Low GI recipes do not have to be complicated. Dinner can be as easy as couscous, roasted bell peppers with just a drizzle of olive oil, baked chicken breast with lemon wedges. Low fat yogurt and a pear top things off for a nice dessert, especially if served in a fancy dessert cup. For baking, simple tips are to use whole grain flour rather than white, substitute unsweetened applesauce or a banana for oil, and reduce the amount of sugar called for. There are lots of baking recipes for low GI diet plans, and it is probably a good idea to start with a tested recipe.
As a diabetic, whether you have been recently diagnosed or not, understanding the foods diabetics should avoid is essential to your health. It is obvious that you need to limit the amount of sugar in your diet. It only makes sense that if your sugar levels are too high, ingesting more sugar through your diet is not a good idea.