Following the glycemic index (GI) system can be confusing. See these 10 simple tips on using the glycemic index to ensure a healthy glycemic load and to help simplify your healthy lifestyle.
1. Pile half your dinner plate high with vegetables or salad
2. Be wise with your potatoes – choose Carisma, Nicola, or Marfona, or baby potatoes. Also, swap with mashed cannellini beans, or sweet potato.
3. Swap your bread – choose whole grain instead of white bread on subs, sandwiches, and dinner rolls.
4. Replace your cereal – choose oats or whole grain cereal instead of corn flakes or rice crispies
5. Make your starch staples Low GI – Choose intact grains like barley, buckwheat, bulgur, quinoa, whole kernel rye, or whole wheat kernels and opt for lower GI starchy vegetables.
6. Learn to love Legumes – legumes and beans are rich in fiber, making them a satisfying starch to add to soups, casseroles, and side dishes.
7. Perfect the Art of Combining – You don’t have to cut out all high GI carbs. Try combining low GI foods like Lentils and rice, or rice with beans and chili.
8. Incorporate a lean protein source with every meal. Eat lean chicken, fish and seafood, eggs, milk, yogurt or cheese, and try legumes and tofu if you are vegetarian. Your protein portion can take up quarter of your plate.
9. Tickle your taste buds – Try vinaigrette with salads, yoghurt with cereal, lemon juice on vegetables like asparagus. These foods are naturally acidic and slow stomach emptying, which means your blood glucose won’t spike so quickly.
10. Choose low GI Snacks – Try a fruit and nut mix, lowfat cheese or yogurt. Limit cookies, cakes, pastries, crumpets, crackers, biscuits, irrespective of their fat and sugar content. These should be occasional treat foods.
Watch your serving size, if you only eat a little, even if it is a high GI food, you do not run as much risk of spiking your blood sugar as you do when you eat a large portion of potato, pasta, noodles, or rice. Take a few bites, and then switch to non-starchy vegetables.