How to Reduce Glycemic Index

The glycemic index measures how some foods affect blood sugar levels. Higher glycemic foods tend to cause diabetes and heart disease. All carbohydrates are not created equal and some may have a more detrimental effect on your than others. The glycemic index, or GI, ranks carbohydrates based on their effect on your glucose levels. Low GI carbs produce only small fluctuations in your blood sugar and insulin levels. These should be ingested most often as they decrease the risk of chronic diseases and obesity.

Instructions

• 1

  Reduce glycemic index by eliminating foods that have a GI of 70 or higher. Some foods in this category include white bread, high-sugar cereals, white rice, potatoes, whole milk, candy and donuts.

• 2

  Incorporate low glycemic foods, which fall into the GI range of 55 or less, into your daily diet. These include whole grain breads, beans, skim milk, cottage cheese, fish and chicken. Medium glycemic foods range from 56 to 69 and should be consumed in moderation. Some examples are 2 percent milk, pork and eggs.

• 3

  Lower the glycemic index by preparing food differently. Processed foods and other items that are cooked for a long time increase the glycemic index of the food. For example, fresh fruits have a low GI, but fruit juice has a high GI. Instant-cooked oats have a higher GI than slow-cooked.

• 4

  Consume good fats and protein with your carbohydrates. Certain foods, such as avocados, walnuts, almonds and olive oil, contain fat but it is monounsaturated so it is not detrimental to your health. Eat these types of fat along with protein to help lower the GI of the carbohydrates.

• 5

  Check your blood sugar levels using a home blood glucose monitor or have a doctor perform a blood test. This helps you determine how different foods affect your GI. Each individual is different based on age, activity level and genetics.