How to Follow a Low-Glycemic Diet
A low glycemic diet should consist mainly of foods with low glycemic index, such as:
- Legumes: lentils, black beans, chickpeas, kidney beans
- Non-starchy vegetables: broccoli, cauliflower, carrots, spinach, tomatoes
- Fruits: apples, berries, oranges, lemons, limes, grapefruit
- Whole grains: quinoa, barley, buckwheat, farro, oats
Foods that don’t have a GI value or a very low GI can also be added to balance a low glycemic diet. Some of these foods include:
- Poultry: chicken, turkey, duck, goose
- Oils: olive oil, coconut oil, avocado oil, vegetable oil
- Meat: beef, bison, lamb, pork
- Some pastas: Semolina and whole grain pasta
- Seeds: chia seeds, sesame seeds, hemp seeds, flax seeds
- Nuts: almonds, macadamia nuts, walnuts, pistachios
- Herbs and spices: turmeric, black pepper, cumin, dill, basil, rosemary, cinnamon
- Seafood: tuna, salmon, shrimp, mackerel, anchovies, sardines
While no food may be completely off-limits, doctors recommend staying away from foods that have a high-glycemic index.
Foods with a high glycemic index include:
- Sugar-sweetened beverages: soda, fruit juice, sports drinks
- Baked goods: cake, doughnuts, cookies, croissants, muffins
- Bread: white bread, bagels, naan, pita bread
- Rice: white rice, jasmine rice, arborio rice
- Cereals: instant oats, breakfast cereals
- Starchy vegetables: mashed potatoes, potatoes, french fries
- Snacks: chocolate, crackers, microwave popcorn, chips, pretzels
It is important to replace these foods with foods that have a low glycemic index in your diet. To follow a low glycemic diet, you have to remove foods that have high GI and replace them with foods that have low GI. A low glycemic diet will help you control your blood sugar level, promote short-term weight loss, [4] and reduce your cholesterol. [5]