How to Use the Glycemic Index
The Bigger Picture: Glycemic Load and a Good Diet continued...
Glycemic load helps you account for both the quantity and the quality of your carbs at the same time. Less than 10 is low; more than 20 is high.
For a diet with a lower glycemic load, eat:
- More whole grains, nuts, legumes, fruits, vegetables without starch, and other foods with a low glycemic index
- Fewer foods with a high glycemic index, like potatoes, white rice, and white bread
- Less of sugary foods, including candy, cookies, cakes, and sweet drinks
You can still eat foods with a high glycemic index. Just enjoy them in smaller portions, and offset them with nutritious, low-glycemic index foods when you do.