Low Glycemic Diet Tips

The low-glycemic diet has Canadian roots. In 1981, Dr. David Jenkins, a professor of nutritional sciences at the University of Toronto developed the glycemic index (GI), which measures the speed at which carbohydrates break down in the digestive system and turn into glucose, the body's main source of energy. Low GI foods, such as fruits, vegetables, beans and whole grains take longer to digest and deliver a steady supply of sugar to the bloodstream. As a result, you feel fuller for a longer period of time and consume less.

Start with Breakfast

Use dehulled oat flakes, which have a lower GI than rolled oats, to make your oatmeal. Toss a few nuts or seeds over the oatmeal and sprinkle with cinnamon. The nuts and seed have a very low GI, while the compounds in cinnamon increase the body's ability to absorb and use glucose. Pair your grains with citrus fruits--oranges or grapefruits--which have lower GI levels than a high GI banana.

Know Your Carbohydrates

Robert Crahyon promotes a paleolithic diet that divides carbohydrates into two groups: paleocarbs and neocarbs. Paleocarbs are those carbohydrates that sustained the hunter-gatherers of earlier civilizations. These fruits, vegetables and tubers are rich in fiber, vitamins and minerals and have a low GI.

On the other hand, neocarbs are associated with more agrarian cultures, which produced grains, legumes and flour products. Be wary of fruits and vegetables that have high GI levels and can affect blood glucose. These include potatoes, winter squash, yams, beets, pumpkin, watermelon and dates.

Eliminate the White Stuff

Eating and drinking high-calorie, sugar-laden foods such as cakes, cookies and soft drinks will produce increased levels of insulin that can result in fatigue and lower blood sugar levels. On a low-glycemic diet, you must cut back on these types of foods and drinks. Instead, drink water or unsweetened herbal tea. You can use healthy sweeteners such as molasses, honey and agave nectar. Select breads made with whole-grain flours, such as whole-wheat and rye.

Learn the GI Numbers

The GI scale is divided into three parts: low, medium and high. Low or good glycemic index levels are 55 or less; medium GI levels are between 56 and 69; and high (bad) GI levels are 70 or higher. In his book "The G.I. Clinic," Rick Gallop recommends that dieters select foods with low GI levels. Once you reach your goal weight, you can occasionally indulge in medium GI foods. High GI foods should be avoided by everyone.