Glycemic Index Low Sugar Diet

A low sugar diet using the glycemic index helps you to manage blood glucose and weight at the same time. The index shows that different carbohydrates have a different effect on the body and blood sugar. Foods with a lower number on the glycemic index have a lower impact and are good choices for a low sugar diet.

Carbohydrates

Carbohydrates make up a larger portion of our meals than any other food type. Choose complex carbohydrates, which the body converts slower than refined sugars and simple carbohydrates. Good choices for complex carbohydrates are fruits and vegetables. Stay away from refined sugars and processed food.

Slower acting carbohydrates also help you to stay satisfied longer between meals.
A healthy low sugar diet also should contain whole grains instead of foods made with white refined flour. Complex carbohydrates and whole grains contain fiber, necessary for a healthy diet and it also helps with weight loss.
Foods that are ranked with low numbers on the glycemic index also help you keep cholesterol levels under control. The high fiber foods help remove bad LDL cholesterol from the blood.

The glycemic index site online provides a search tool that allows you to find the ranking of any food at glycemicindex.com.

Healthy Diet

A healthy low sugar diet also must contain other food types to be well balanced. Lean proteins and healthy fats are an essential part of your diet. Choose good sources of protein such as chicken and fish. Use soy products if you do not eat fish or meat. Avoid red meat as much as possible on your healthy diet. Keep intake of red meat limited to only one or two times a week.

A low sugar glycemic index diet should go further than just eliminating sugar and high glycemic index foods. Those who are struggling to manage high blood sugar or hyperglycemia must meet all of their nutritional requirements while lowering blood sugar levels.

Good Fats

Excessive fats and calories cause a rise in blood sugar levels. Trans fats should be avoided on a low sugar diet as much as refined sugar. Processed foods contain trans fats and will be listed on ingredient labels as hydrogenated oil or partially hydrogenated oil. Avoid these foods on your healthy diet to avoid a spike in blood sugar.
Healthy fat such as olive and canola oil are better choices. Nuts are also a good source of healthy fat for your diet. Monitoring blood sugar levels is a good way to determine how well your diet is working. Diabetic patients and those who have frequent elevated blood sugar levels should check their glucose levels after meals.