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Glycemic Diet for Diabetics

The glycemic index (GI) diet was developed by Rick Gallop, author of "Living the G.I. Diet," that rates food based on the rate at which it breaks down and converts to glucose. According to Gallop, foods that break down quickly and raise your glucose levels rank higher than those that slowly break down. The key to maintaining stable glucose levels and a healthy weight is eliminating high GI foods from your diet.

  1. Bread and Grains

    • Bread is a main source of simple and complex carbohydrates. Simple carbohydrates can be found in bagels, baguettes, cakes, cookies, muffins, kaiser rolls, melba toast, pancakes, pizza, granola bars, stuffing and white bread. These carbohydrates break down quickly and convert into glucose, which sends your blood glucose levels up. Complex carbohydrates are found in 100 percent stone-ground whole wheat bread, whole-grain and high fiber bread, according to Gallop. These are considered "good carbohydrates" because they have a lower GI and therefore break down at a slower pace, which stays in your stomach longer. Millet, polenta, quinoa and white rice should be avoided, or replaced with barley, buckwheat, bulgur, gram flour, brown rice, wheat berries and wild rice.

    Dairy

    • According to "Living the G.I. Diet," almond milk, cheese, chocolate milk, cottage cheese, cream, cream cheese, evaporated milk, ice cream, whole or 2 percent milk, sour cream and yogurt are all high GI foods to exclude from your diet. The healthiest choices for low GI dairy products include buttermilk, fat-free or low-fat replacements of yogurt, cream cheese, cottage cheese, milk, sour cream and ice cream. If you are lactose intolerant, you can also substitute these items with soy cheese, milk and whey protein powder.

    Fruit and Vegetables

    • Dates, cantaloupe, honeydew melon, prunes and watermelons break down quickly and raise your glucose levels. Replace these fruit with apples, blackberries, blueberries, cherries, grapefruit, grapes and guavas. You can still eat apricots, bananas, custard apples, fruit cocktail, kiwis and mangoes, which rank in the middle of the GI. You won't lose weight if you consistently eat these foods. Do not eat canned fruit, as the syrup can cause your glucose level to soar. According to Gallop, it is important to avoid turnips, potatoes (instant/baked/mashed), parsnips, hash browns, french fries and rutabagas due to their high GI rating. Any other vegetable besides artichokes, beets, corn, boiled potatoes, pumpkin, squash, sweet potatoes and yams are acceptable, as these vegetables are ranked as "cautionary" due to their medium GI rating.

    Meat

    • Extra-lean ground beef, pork tenderloin, Canadian bacon, veal and skinless chicken breast are the only acceptable meats to consume due to high level of saturated fat and high GI ranking. Some processed meats such as ham, turkey pastrami, turkey breast and turkey roll are also low in ranking which makes them safe foods. Bologna, hot dogs, beef pastrami, salami and sausages quickly convert to glucose, and should be eliminated from your diet in order to lose weight. Corned beef, dried beef, sirloin, beef tenderloin and turkey bacon are labeled as cautionary foods, according to Gallop. Avoid sushi and breaded or battered fish, as they also have a high GI rating. Fresh, canned or frozen fish is acceptable, as well as sashimi and smoked salmon.

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