Low-glycemic measurements
The glycemic index ranks food on a scale of 0 to 100 based on how quickly they raise blood sugar levels. Foods that raise blood sugar quickly have a higher number, whereas foods that take longer to affect blood sugar levels have a lower number. Here are the three measurement categories:
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GI of 55 or less = low
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GI of 56 to 69 = medium
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GI of 70 or more = high
Choose foods that are low- to medium-glycemic to keep your blood sugar stable.
Swapping high-glycemic foods for low-glycemic foods
Replacing high-glycemic foods with low-glycemic ones is easier than you may think. The following table features some simple low-glycemic food swaps you can make.
| Instead of | Choose This |
|---|---|
| Instant oatmeal | Steel-cut oatmeal |
| White rice | Brown rice or quinoa |
| Penne pasta | Cheese tortellini |
| Sugary cereal | Bran cereal |
| White bread | Sourdough bread |
| Popcorn | Nuts |
| Snack crackers | Whole-grain crisp or rye crackers |
Stocking your kitchen with low-glycemic foods
Keeping your kitchen stocked with low-glycemic staples helps you adhere to a low-glycemic lifestyle. When you can easily make food in your own kitchen, you’re more likely to make lifelong changes. Here is a master grocery list of low-glycemic foods to get you started.
| Food Type | Low-Glycemic Options |
|---|---|
| Breads | Ezekiel Sprouted-Grain Bread |
| Natural Ovens Hunger-Filler Bread | |
| Grains | Uncle Ben’s Converted Rice |
| Brown rice | |
| Cheese Tortellini | |
| Bulgur | |
| Pearl barley | |
| Quinoa | |
| Dairy | Low-fat yogurt |
| Fat-free milk | |
| Cheese | |
| Low-fat cottage cheese | |
| Fruit | Any fresh fruit |
| Fruit canned in its own juice | |
| Fresh or frozen berries | |
| Vegetables | Fresh, frozen, or canned (except for potatoes, which are high-glycemic |
| Protein foods | Chicken |
| Lean beef | |
| Dried or canned legumes | |
| Nuts | |
| Tofu/tempeh | |
| Eggs | |
| Lean deli meats | |
| Fish or seafood |
Tasty low-glycemic snacks
Snacking can be an important strategy for regulating blood sugar levels. Just make sure the snacks you choose are healthy and have a low-glycemic load. Keep several of these low-glycemic snacks on hand and you won’t find yourself munching on popcorn or crackers.
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Low-fat yogurt with a sprinkle of chopped nuts
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Apple slices with an ounce of almonds
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Low-fat string cheese
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Bean dip or hummus with raw vegetables
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Hard-boiled egg
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Fresh fruit
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Celery with peanut butter
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Smoothie made with fresh fruit and milk or yogurt (okay to use soy or almond milk)
Low-glycemic portion sizes
Just because a food has a low-glycemic index doesn’t mean you can eat as much as you want. The more you eat, the higher the glycemic level will climb, which is especially important for those foods that hover between low- to medium-glycemic or medium- to high-glycemic. Use this chart as a quick reference for appropriate portion sizes!
| Food Category | Recommended Portion Size for Various Items |
|---|---|
| Grains | 1 slice of bread |
| 1/2 of an English muffin, hamburger bun, or bagel | |
| 1/2 cup of cooked cereal, pasta, or other cooked grain | |
| 1/3 cup of rice | |
| 3/4 cup of cold cereal | |
| One 6-inch tortilla | |
| Other starchy carbohydrates | 1/2 cup of beans (which have a small amount of protein) |
| 1/2 cup of lentils (which also have a small amount of protein) |
|
| Fruits | 1 medium piece |
| 1/2 cup canned or sliced | |
| 6 ounces (3/4 cup) 100% fruit juice | |
| Vegetables | 1 cup raw |
| 1/2 cup cooked | |
| 6 ounces (3/4 cup) 100% vegetable juice | |
| Dairy or soy products | 8-ounce cup of milk or yogurt |
| 1/3 cup of cottage cheese | |
| 1 ounce of cheese | |
| Proteins | 1/2 cup of beans (which are also high in carbs) |
| 3 to 4 ounces (the size of a deck of cards) of beef, poultry, pork, or fish |
|
| 1 ounce of cheese | |
| 1 egg | |
| 1 ounce of nuts | |
| 1 tablespoon of nut spread (such as peanut or almond butter) |
|
| Fats | 1/8 (2 tablespoons) of avocado |
| 1 teaspoon of oil, butter, margarine, or mayonnaise | |
| 2 teaspoons of whipped butter | |
| 8 olives | |
| 1 tablespoon of regular salad dressing | |
| 2 tablespoons of low-fat salad dressing |