GI Diet Daily Menu

The Glycemic Index (GI) rates carbohydrate foods based on how they affect blood-sugar (glucose) levels. Foods with a high GI cause blood sugar levels to quickly rise very high before dropping off rapidly. Low GI foods cause a gradual, more modest rise in blood sugar that remains stable for a longer period of time. Following a low-glycemic eating plan may lead dieters to consume fewer calories by helping them to feel full longer.

Basics

• Low glycemic foods include most vegetables, most fruit, beans, some whole grains and some whole grain breads and cereals. It is important to read labels on products made with "whole grain." Low-GI grain products will contain several grams of protein and at least two grams of fiber. Fruits with a moderate to high GI include watermelon, pineapple and cantaloupe.

  High glycemic foods include most breads (even many "whole wheat" breads), rice, white potatoes, most candy and most packaged snacks. A high-fat food will have a lower GI rating than a food that is mostly sugar. This does not mean you should pass up the watermelon for cookies or potato chips. Calories do still count.

Fat, Fiber and Protein

• Fat, fiber and protein content give a carbohydrate food a lower GI rating. High fiber foods include beans, vegetables, fruit and whole grains.

  Most of your fat should come from heart-healthy unsaturated sources such as olive oil, canola oil, olives, avocado, nuts and seeds. Do be careful with these foods, however, because they contain many calories. "Bad fats" (or saturated fats) are found in fatty meats, dairy products and chocolate.

  For protein low in saturated fat, choose skinless poultry, seafood, low-fat dairy products and beans. You may also choose proteins high in another type of "good fat," omega-3 fatty acids. These protein sources include salmon, halibut, sardines and tofu.

Food Pyramid

• The USDA Food Pyramid recommends that grains, bread and pasta form the bulk of your diet. The GI diet changes this by placing vegetables and fruits at the base of its pyramid. When serving a meal, you should cover half your plate with vegetables. The other half should be evenly divided between lean protein and grains or potatoes. A stir fry with several ounces of meat or tofu and plenty of vegetables served on top of a small pile of rice also meets requirements. So does a pasta, bean and vegetable salad. For a quick lunch, a sandwich with a side salad will work. For a one-dish meal, try an avocado, hummus or sliced turkey wrap packed thick with fresh vegetables. Get beyond lettuce and tomato by including sliced cucumbers, spinach, bell pepper, matchstick carrots and sprouts.

  Breakfast might include a veggie scramble made with egg whites, served with a side of potatoes or whole grain toast. For a grain-free breakfast, try a low-fat yogurt smoothie with a tablespoon of nut butter blended in. (Adding the nut butter replaces the saturated dairy fat with filling, "good fat" and protein). For a quicker breakfast, grab a serving of nuts and a piece or two or fruit.

  Adding chopped vegetables or beans can add bulk and reduce grains without compromising flavor in a number of recipes. Try adding vegetables or beans to rice and pasta dishes, chili, burritos, pizza, canned soup and macaroni and cheese. Experiment further with international vegetable and bean recipes rich in exotic spices.