- Step #1 - Make a list of the
main carbohydrates (vegetables, fruits, breads, grains, cereals, pasta, rice,
juices, beans, soups, baked goods, etc.) in your diet and note the number of
times a week you eat that particular food.
- Step #2
- Now look up the Glycemic Index for each food on your list. If you can't find
a particular food listed, consider the foods ingredients. If they are all
highly processed (refined white flour, sugar, corn syrup) rank the food HIGH.
If the food has some processed and some unprocessed ingredients, rank it a
MEDIUM. If almost all the ingredients are in their natural state, rank the food
as LOW. This is a good rule of thumb, but it's not exact. Also, overcooked
foods will tend to have a higher GI than undercooked foods. This is especially
true for pasta, vegetables, grains, and cereals.
- Step #3 - Identify the high
glycemic foods in your diet, foods with a G.I. over 70 and try to eliminate as
many as you can. Pick out some of the medium GI foods (GI between 55 and 70)
you can do without.
- Step #4 - Then, using the GI Food List on this web site, find low G.I.
substitute foods you enjoy and start working them into your every day diet. If
you're eating out and have to select a high GI food try to offset it by
ordering something with a very low GI. Or, consider ordering a vinaigrette
dressing on a salad to bring the average GI of your meal lower. Remember, this
isn't an "all or nothing" diet. No one eats perfectly all the time. Just do the
best you can and watch what happens.
- Step #5 - Get into the habit of testing your blood glucose to
Prove It Works for you.
Some people have told us they've gotten so good at knowing the effect of
various carbohydrates on their blood glucose level that they can come very
close to predicting their post meal blood glucose levels.
Remember, when you
start using more low glycemic foods, your blood sugar response will decrease.
We recommend that you check blood sugars frequently and record your results.
You may need to adjust your insulin or medication routine.
with your physician or nurse educator and always follow their advice.
For hints about
"Stocking Your Pantry For A Low GI Diet" and delicious "Menu Suggestions" you
may want to order FIFTY 50's Guide to the Low Glycemic Diet by writing to:
FIFTY 50 Foods, Inc.,
2604 Elmwood Ave., Ste 331, Rochester, NY 14618.
$3 (Cash or check – NO MONEY ORDERS)to cover our printing, mailing & handling costs. Allow 2 weeks for
To download a pdf copy of the FIFTY 50 Guide to the Low Glycemic Diet
right click here and choose Save Target As.