Other studies show that a low GI diet may also promote weight loss and help maintain weight loss. Read this next. For example, white potatoes and watermelon are high-GI foods, but we know they have nutritional value in a balanced diet. June 9, The hormone insulin moves glucose from your blood into your cells. November 7, Blood Sugar Level Schedule. But because of its high fat content, whole milk is not the best choice for weight loss or weight control. The long-term clinical research does not, however, demonstrate this effect. Some clinical studies have shown that a low- GI diet may help people with diabetes control blood glucose levels, although the observed effects may also be attributed to the low-calorie, high-fiber content of the diets prescribed in the study. Commercial GI diets may describe foods as having slow carbs or fast carbs. Compare your Diet.
Since the Low Glycemic Diet will work with your current dietary regimen you can maintain the calorie and carbohydrate levels recommended by your physician, dietitian or diabetes educator and still eat ‘Low GI’. The only thing you will be doing that is different is making smarter Low GI food choices based on your understanding of the glycemic index and how different foods will raise your blood glucose to different levels. But, the meal choices are done within the context of your current physician approved diet. Consult your doctor before starting The Low Glycemic Diet. Download The Low Glycemic Guide for an overview of how the glycemic index works, the supporting clinical research behind the diet, and how to design a diet for better management your blood glucose levels. List the main carbohydrates you normally eat during the week. Veggies, fruits, bread, grains, cereals, pasta, rice, juices, beans, soups, baked goods, etc. If there is a carb you eat that is not listed in the Guide you can check out these websites for a more extensive list of GI food values. Remember, just because a food has a Low GI value does not mean you can eat more. Stick to the carb counting plan prescribed by your healthcare professional. Also, don’t forget the tips shared in the Guide that will lower the blood glucose response for an entire meal.
A low-glycemic diet can help you control your weight by minimizing spikes in your blood sugar and insulin levels. This is particularly important if you have type 2 diabetes or at risk of developing it. Low-glycemic diets have also been linked to reduced risks for cancer, heart disease, and other conditions. Disclaimer: As a service to our readers, Harvard Health Publishing provides access to our library of archived content. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Eight principles of low-glycemic eating Eat a lot of non-starchy vegetables, beans, and fruits such as apples, pears, peaches, and berries. Even tropical fruits like bananas, mangoes, and papayas tend to have a lower glycemic index than typical desserts. Eat grains in the least-processed state possible: “unbroken,” such as whole-kernel bread, brown rice, and whole barley, millet, and wheat berries; or traditionally processed, such as stone-ground bread, steel-cut oats, and natural granola or muesli breakfast cereals. Limit white potatoes and refined-grain products, such as white breads and white pasta, to small side dishes. Limit concentrated sweets—including high-calorie foods with a low glycemic index, such as ice cream—to occasional treats. Reduce fruit juice to no more than one-half cup a day.