There are several potential benefits of a low GI diet. Following a low GI diet means that when you eat foods with carbohydrates, you select those foods with a low GI. The glycemic diet is, as it sounds, a diet based on the GI.

Oatmeal and pumpkin are high-GI, but they are rich in healthy antioxidants and fiber.

Boiled potatoes are high-GI and French fries are lower, but fries are not healthy!.

You can lower the GI of a slice of bread by spreading it with butter.

Lower-GI often means healthier, but not always.

Low-Glycemic May Not Mean Healthy (and Vice Versa) You cannot go wrong when you eat foods that you know are healthy, limit junk food, and keep portions in check. When you cannot get the GI for a food, going with your gut is usually a smart choice. A soft, ripe banana has a higher-GI than a firmer, less ripe one.

For example, raw carrots are lower-GI than cooked, and al dente pasta is lower-GI than well-cooked. It is higher in fiber, protein, and/or fat, and lower in sugar and refined starch.Whole grains are often lower-GI than refined, whole fruit is lower-GI than fruit juice, and raw carrots are lower-GI than cooked. You cannot know for sure, but the GI tends to be lower when: What if you do not know the glycemic index of a food? That could happen if food has not have been measured or if you do not have time to check its GI before you eat it. Beans (chickpeas, kidney beans, pinto beans, black beans, navy beans, etc.).Beware of low-GI foods that are high-calorie and low-nutrition, such as pizza and ice cream. Limit low-nutrition high-GI foods such as sweets, sugary beverages, and refined starches.Include nutritious “no-GI” foods (lean proteins and healthy fats).Include lean proteins, such as tofu, chicken, fish, and eggs, and healthy fats, such as nuts, avocados, and olive oil.Choose healthy, filling low-GI carbs, such as vegetables, beans, low-fat dairy, berries, and whole grains.Any diet can help you lose weight if you use it to limit calories. Peppers (bell peppers, jalapenos, serrano, etc.)Ĭan a low-GI diet help you lose weight? Yes, but only if you are careful.Low-GI foods are often less processed, and higher in protein, fiber, fat, and/or complex rather than refined carbohydrates.Īccording to the Linus Pauling Institute, following are several low-glycemic foods: Instead, you will probably to look at a list of the GI of foods.

They lead to more dramatic dips in blood glucose after the spike, potentially causing hunger, carbohydrate cravings, and weaknessĪ low-GI diet and meal plan can help you avoid the blood sugar roller coaster, but the GI is not on the nutrition label of most foods.

They place a higher demand for insulin on your body.

They raise your average blood glucose levels.

These spikes are considered unhealthy for a few reasons.

The glucose goes into your bloodstream and causes your blood glucose (blood sugar) levels to rise, according to the Centers for Disease Control and Prevention.Ĭompared to low-glycemic foods, high-glycemic foods lead to a quicker and greater spike in blood sugar levels. When you eat a food or beverage containing carbohydrates, your body breaks down the carbs into a type of sugar called glucose. It is given as a number compared to the effect on your blood sugar of eating either glucose (a type of sugar) or white bread, according to research published in the journal Diabetes Care. Harvard Medical School’s Healthbeat explains that the glycemic index (GI) of a food is a measure of how a specific food with carbohydrates causes blood sugar to rise. Your guide to finding low GI foods to keep your blood sugar stable

Carbs in part skim ricotta