Low Glycemic Index Diet

I had a heart to heart with my doctor several months ago when I went in for my annual exam. I actually see my doctor every few months to check progress and further testing. We discussed my acquiring the services of a Nutritionist, but this isn't the most feasible thing for me to do. The cost would be too much for our budget. I walked out of his office with about 40 pounds of pamphlets on different things I could try. The best option given to me was a Low Glycemic Index (GI) Diet.

For those of you who are not familiar with a Low GI Diet, it combines lean protein with low glycemic carbs to help stabilize blood-sugar and reduce hunger. While the GI Diet is intended mainly for people with Diabetes it is also recommended for people with obesity, insulin resistance, PCOS, hypothyroidism or unstable blood sugar levels.

Using the following charts will help you create your own diet geared towards a healthier lifestyle. Here is the glycemic index for some everyday foods. They're arranged from low to high, with the actual GI Value shown at the right of the food.

Finding the GI spot! - information courtesy of Weight Loss Resources
Foods only appear on the GI index if they contain carbohydrate. This explains why you won't find foods like fresh meat, chicken, fish, eggs and cheese in GI lists. However, you may find some processed foods like sausages or chicken nuggets in a GI list because they contain flour!

Low Glycemic Index foods (55 or less)
Include some of these foods in each meal or snack, but go for low-fat choices where possible, such as skimmed milk. If you want to lose weight, you'll also need to watch your portion sizes. That means sticking to small servings of pasta and noodles, limiting yourself to two slices of bread with a meal, and having only a couple of squares of chocolate or a small handful of peanuts! (click on the photo to enlarge)



















Medium Glycemic Index foods (56 to 69)
You may include a few of these foods each day, but again limit portion sizes if you want to lose weight. (click on the photo to enlarge)




















High Glycemic Index foods (70 or more)
Swap these foods for those with a low GI value or eat them together with a low GI food. Having a jacket potato with baked beans, for example, will lower the GI value of that whole meal.
(click on the photo to enlarge)















There are a ton of internet websites that will assist you in creating the GI Diet that is perfect for you. If you have any questions, please feel free to let me know....

Now back to your regularly scheduled programming.