Glycemic Index Diet
How to Follow a Glycemic Index Diet continued...
Eat more "healthy" foods. Many foods with a low glycemic index are good for you for other reasons. Eat more of these foods, which tend to have a low glycemic index:
- Whole grains
- Non-starchy vegetables
Some examples of the glycemic index of these foods are:
- Strawberries: 40
- Kidney beans: 28
- Pearled barley: 25
- Peanuts: 14
Cut back on cake, candy, and sugary sodas, which tend to have a high glycemic index. "White" foods also have a high glycemic index, such as:
- White bread
- White rice
Watch out for ripe foods. Take a close look at the fruit or vegetable you're about to eat. The glycemic index of a fruit or vegetable goes up as it becomes riper.
Avoid heavily processed foods. Foods that are more heavily processed tend to have a higher glycemic index. For example, the glycemic index of an orange is 48, while orange juice is 57.
Avoid overcooking your foods. Cooking foods longer tends to raise their glycemic index.
Look at the size of your portions. A large portion of food, even with a low glycemic index, may contain more calories than you want when you're trying to lose weight.
Be sure to pay attention to foods' other qualities, too. Meat and fat have no carbs, so they don't have a glycemic index. But dishes high in fat may not fit well on a weight loss plan.