Glycemic Index 101“Do’s” and “Don’ts” of Following a Glycemic Index Diet
Chapter 17: Glycemic Index Diet Do choose whole grains over processed whenever you can. This means looking for the words “whole grain”, “whole wheat”, etc. on all of your food’s packaging. Do enjoying as many fresh fruits and vegetables as you possibly can every day. Don't mix too many foods together. Try to eat as many foods as you can alone and in their natural state. For example, the banana with a Glycemic Index rating of 53 will change if you add peanut butter to the banana or dip it in chocolate. Do look at the “whole picture” when choosing your food items. Consider all of its characteristics. A food choice that may be listed on the medium or high Glycemic Index may have so many vitamins and minerals that it may be the best choice. Do try to have at least one food from the low Glycemic Index list at every meal. Do add vinegar or a no-fat vinaigrette dressing to your food whenever possible since vinegar is acidic and lowers the food’s Glycemic Index rating (because it slows down your digestion.) Don't over-eat or take too large of portions. Doubling a portion size doubles how hard that your system has to work, which causes more insulin to be released. Do try as many foods as you can from the low GI list. You may be surprised to find some delicious choices that you have never tried before. Don't completely forget about fats and calories. Just because something is low on the GI, for instance peanuts, doesn’t mean that it is the best choice to be eating often. It may not raise your blood sugar, but it will certainly pack on the fat and calories. Do choose foods that are high in fiber. The higher the fiber the longer it takes to digest, which will leave you feeling fuller longer and keep your blood sugars at a steady level for hours. Aim for between 26-35 grams of fiber per day! Don't forget about beans! (This should be embroidered on a pillow in every home!) Most beans fall in the low Glycemic Index and are packed full of nutritional value. If you are worried about embarrassing gas from eating a diet rich in fresh vegetables, fruits and beans there are many products that can counteract that problem. Do start the day with a great breakfast of low GI foods. Be sure to choose whole grains and fresh fruits and vegetables. Beginning your day this way will make it easier for your blood glucose levels to remain constant throughout the rest of the day. Do try to eat your meals at regular times and on a regular basis. Just as a car runs better when maintenance regularly, so do our bodies. Don't overindulge in unhealthy items such as salt, caffeine or alcohol. Your body has a very hard time correcting the imbalances that these items cause. Do be aware of the types of fats that you choose. While fat is a necessary nutrient, some are better choices than others are. Try to use fats that are better for your heart like olive oil and canola. Do eat a variety of good foods every day. Our bodies adjust to foods and by eating differently all of the time it keeps our system “on its toes” and in shape. Don't become discouraged. Even the easiest changes are still changes. We are creatures of habit and we struggle against any change. Be aware of your feelings and put them in perspective. Do look for “coarseness” in your food choices. Food that hasn’t been over-processed will appear to have more texture and will result in lower GI numbers. Don't avoid some of the healthiest food choices like beets, cabbage, Swiss chard, Pomegranates, and prunes. Find ways to incorporate them either fresh in salads or sandwiches, cooked as a side dish or squeezed in a juice.. Do plan your menus, shop with a list and buy plenty of fresh fruits and vegetables when they are in season. Do invest in a large variety of herbs and seasonings and experiment with them to add new and exciting flavors to your meals. Don't fry your foods in oils as much as using other methods like baking or boiling or steaming. Do look up new GI recipes to try in order to keep your meals interesting and fun Don't be afraid to eat out. Choose the simplest prepared dishes and items where you can control what goes on them or in them.
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