How to Switch to a Low GI Diet

There are many reasons why switching to a low glycemic index (GI) can be beneficial. Controlling diabetes or prediabetes is one reason that some people make the switch. According to WebMD, "high glycemic index foods generally make blood sugar levels higher." They also point out that people who consume foods that are low on the glycemic index have lower levels of body fat. Whether you are trying to control diabetes or simply to lose weight, a low GI diet can assist you in your efforts. Making the switch can be tough at first, but once you become used to eating foods that are low on the glycemic index, you'll find that healthy eating is easy.

Things You'll Need

• Glycemic index

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Instructions

• 1

  Eliminate all sources of obvious sugar from your diet. This includes cakes, doughnuts, candy, sweet cereals and any other food that has sugar added to it. Sugar is one of the highest GI foods you can consume. You'll also notice that refined foods such as white bread, crackers and potato chips are also high on the glycemic index. The higher a food is on the index, the faster it will affect your blood sugar. The goal of a low GI diet is to keep blood sugar levels relatively low and steady.

• 2

  Learn the glycemic index values of common foods. There are many books and websites where you can find the glycemic index of various foods. Put a list of the foods you eat and their glycemic value on your refrigerator for quick reference.

• 3

  Eliminate or cut down on foods that have a high GI value, such as white potatoes, white rice and white bread. (Unless it's cauliflower, if a food is white, you probably shouldn't eat it on a low GI diet.) According to the Harvard School of Public Health, "Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss and promote diabetes and heart disease." You will not want to eliminate grains completely, even though they are relatively high on the glycemic index. Good health requires a balanced diet. Instead, eat whole grains---since they are less processed, they take longer to digest, making them a lower GI food.

• 4

  Eat more protein and green vegetables, both of which are low on the glycemic index. Vegetables such as green beans, spinach, zucchini and mushrooms are "free" foods when you are following a low GI diet.

• 5

  Experiment with new ways to prepare food. It is easier to switch to a healthier diet if the new healthy foods you are eating taste good. Look into new ways of preparing food, such as grilling meat and vegetables, making your own stir-fry and adding scrumptious combinations of herbs and spices to amp up the taste without adding sugars.