Glycemic Index Diet Plan

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• Glycemic Index Diet

The Glycemic Index Diet is your solution for lifelong health. Based on the Glycemic Index which is the rate any carbohydrate enters the bloodstream as simple sugar glucose. Carbohydrates that break down slowly and release glucose gradually are considered low glycemic which is desirable because low glycemic foods thwart hunger pangs, control insulin levels, and burn more fat. The Glycemic Index Diet is beneficial for weight loss, diabetes, and heart disease.

• Frequently Asked Questions

What’s the difference between low glycemic and high glycemic foods?

There are two kinds of carbohydrates: high glycemic and low glycemic. High glycemic carbohydrates rush into the bloodstream at breakneck speed. High glycemic carbohydrates raise your blood glucose (or blood sugar) levels, wreck havoc with your overtaxed pancreas, and leave you feeling hungry. Low glycemic carbohydrates enter the bloodstream slowly satisfying your appetite without overworking the digestive system.

What factors influence the glycemic index value?

This is a difficult question one based on how enzymes are processed and the particle size of the food. Traditionally with industrial progress, through the grinding and milling process cereals became high glycemic. Prior to that coarse flours had more fiber resulting in slower rates of digestion and absorption.

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I love fruit. Can I still eat it?

Absolutely, fruit is filled with vitamins and minerals that the body needs. Just be aware that a serving of fresh cherries has a relatively low glycemic value while watermelon is high glycemic. Apples and oranges are good choices while bananas are not. Fruit should always be eaten as part of a meal never alone.

What are the food groups?

The food groups are starch/bread, meat and meat substitutes, vegetables, fruits, milk, and fat. The most important feature of the hypoglycemic diet is balancing food so absorption into the blood stream is slow and steady.

Most popular diets forbid carbohydrates. Can I eat them on the hypoglycemic diet?

Absolutely. You’re encouraged to eat complex carbohydrates such as fiber-rich breads made from whole grains, whole cereals and old-fashion oatmeal, whole wheat pasta, brown rice, barley and quinoa, vegetables, and legumes.

I love potatoes but they are a high glycemic food. Do I have to give them up?

No. A diet doesn’t work if you have to give up food you love. We recommend eating smaller portions of potatoes and adding a low glycemic carbohydrate like sweet potatoes or lima beans to the same meal. Baby white potatoes have a lower glycemic index value than russet potatoes.

What’s an example of a good low glycemic breakfast?

Breakfast is so important. Do not skip breakfast…ever. What about spreading a generous layer of Nutella® (hazelnut spread) or natural peanut butter on some dark rye whole wheat grain crackers with a mug of low fat latte?

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