How to Do a Low GI Diet

Eating a diet that contains foods low on the glycemic index not only helps to maintain balanced blood sugars and a healthy weight, but also ensures you are eating a range of nutritious whole foods. Low glycemic foods are digested and metabolized slower than high glycemic foods, so they affect blood sugar and weight gain less. According to the World Health Organization, low glycemic foods are recommended to help prevent diabetes and gain better control over blood sugar balance.

Things You'll Need

• Honey
• Molasses
• Agave syrup
• Stevia
• Licorice root

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Instructions

• 1

  Honey can be used as a health-promoting replacement for sugar.

  Replace sugars with low glycemic index replacements. White sugar is a highly refined product that has the highest possible rating on the glycemic index, giving it a glycemic load of 100. Reduce the amount of foods in the diet that are high in sugars and use replacements that are lower on the glycemic index for teas, coffees, cooking and baking. Some low glycemic index sweeteners include honey, molasses, agave syrup, stevia and licorice root.

• 2

  Aspartame is linked with neurological conditions such as headaches, depression and brain cancer.

  Avoid artificial sweeteners. According to Dr. Sandra Cabot, author of "You Could Have Syndrome X," artificial sweeteners such as saccharin, sucralose, aspartame, maltodextrin and neotame have potentially negative health side effects and should be avoided. Aspartame is one sweetener found in a number of diabetic-friendly products, despite the range of side effects it causes, such as headaches, seizures, dizziness and depression. Dr. Sandra Cabot also states aspartame is linked with an increased risk of brain tumors and is a carcinogenic chemical.

• 3

  Whole grain breads are low in GI and provide essential vitamins and minerals.

  Reduce carbohydrates in the diet. Carbohydrates such as grains, breads and starchy vegetables will have the largest impact upon blood sugars and weight gain, especially if they have been processed or refined to remove fiber or nutrients. Low glycemic index carbohydrates include long grain and brown rice, beans, peas, lentils, whole grain breads, sweet potatoes, vegetables, nuts, seeds, oats, bran and fresh fruit.

• 4

  The right balance of protein and carbohydrate contributes to a healthy diet.

  Combine protein with low glycemic index vegetables and fruits. According to the Glycemic Index Foundation, this combination provides a diet with the lowest effect upon glycemic load and blood sugars. Protein-rich foods are low on the glycemic index and help to reduce the glycemic load of a meal when eaten alongside carbohydrates. Healthy sources of protein include lean meats, fish, poultry, beans, lentils, nuts, seeds, sea vegetables, dairy and eggs. Take your protein from a variety of nutritious sources to keep your blood sugars balanced throughout the day and maintain energy.

• 5

  Bran is one of the highest sources of dietary fiber available.

  Include high amounts of fiber with your meals. When you eat foods that are rich in fiber, those foods will be digested and absorbed much slower in the body. This slowing-down process helps to reduce the glycemic value of your meal. Fiber also helps to support healthy digestion and detoxification. Eat lots of whole grains, vegetables, nuts, seeds, oats, bran, psyllium and linseed every day.