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Make the switch to a Low Glycemic lifestyle! |
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Choosing the right carbohydrates and focusing on a low glycemic diet is an easy way to live a healthy lifestyle. By incorporating the glycemic index (GI) into your tools for making healthy food choices, you can see and feel the difference - increased energy levels, weight management, and better performance during physical pursuits. |
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Benefits of Low GI nutrition |
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Evidence-based research attesting to the health benefits of following low GI nutrition is mounting. Not only do low GI carbohydrates make us feel good while they are in our system, they do long-term good things for the body as well. Choosing low GI carbohydrates has been proven to improve health in the following ways: |
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• Lower blood glucose levels.
• Lower the risk of developing type 2 diabetes.
• Lower cholesterol levels.
• Lower risk of developing heart disease.
• Weight reduction |
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How to Switch from High to Low GI |
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Daily food choices should not be made solely on their glycemic index (GI) value. If a food’s only criterion for being considered healthful were its GI value, the resulting diet would be unbalanced, high in protein and high in fat. The body needs a wide variety of nutrients that are found in carbohydrates, proteins and fats |
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And because the body prefers to get its fuel from carbohydrates, the majority of calories should come from this dietary source. Low GI carbohydrates are ideal for blood glucose management and, therefore, should form the foundation of a low glycemic meal plan. |
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Incorporate low GI carbohydrates into daily meal/snack choices |
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- Choose high-fiber, minimally processed breakfast cereals made of oats, bran or barley
- Choose dense, whole grain barley, rye, pumpernickel, or sourdough breads and crackers
- Include 5-9 servings of fruits and vegetables every day
- Replace white potatoes with yams or sweet potatoes
- Eat refined sugars and convenience foods like soda, sweets and desserts infrequently and in small quantities
- Reduce the impact of high GI carbohydrates on blood glucose levels
- Add berries or nuts to high GI breakfast cereals or add in some low GI cereal; limit the portion size
- Add a heart-healthy protein and/or condiment to high GI breads and crackers; limit the portion size
- Include vegetables and/or fruit with every meal/snack containing a high GI carbohydrate choice
- Try canned new potatoes or eat just a small portion of high GI white potatoes
- Add nuts, fruit, yogurt or ice cream to commercial sweets; limit the portion size.
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Sample Menu: High GI vs. Low GI |
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High GI |
Low GI |
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Breakfast:
1 ½ cups corn flakes, 1 cup 1% milk,1 banana |
Breakfast:
1 ½ cups Complete bran flakes, 1 cup 1% milk, 1 cup unsweetened canned peaches |
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Lunch:
Kaiser roll, 3 oz turkey breast, lettuce/tomato/mustard, 1 cup cantaloupe, ½ cup chocolate pudding, 12 oz can diet soda |
Lunch:
2 slices rye bread, 3 oz turkey breast, lettuce/tomato/mustard, apple, 1 cup light yogurt, 12 oz can diet soda |
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Snack:
Snack-size bag pretzels |
Snack:
Fun-size packet M&M peanuts |
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Dinner:
5 oz grilled chicken breast, 1 cup mashed potatoes, ½ cup steamed carrots, 1 cup reduced fat ice cream, water |
Dinner:
5 oz grilled chicken breast, 1 cup grilled yam wedges, ½ cup steamed carrots, 1 cup strawberries, 1 cup reduced fat ice cream, water |
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Calories: 1700
GI: 70 (High)
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Calories: 1700
GI: 40 (Low) |
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Glycemic Index Values Foods Chart |
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The Glycemic Index |
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