Low Glycemic Index Diet Guide

The Glycemic index, or GI Diet, refers to a system used to rank carbohydrate foods
according to how much a certain amount of food raises a persons blood sugar levels. The
GI index measures how much a 50-gram portion of carbohydrate raises a person’s blood
sugar levels compared to pure glucose. All carbohydrates are digested into glucose and
cause a temporary rise in blood glucose levels. This glycemic response is also affected by
many other factors including quantity of food; the amount and type of carbohydrate;
cooking method; fat and fiber content and recent activity. The index was originally
developed as a tool to help diabetics manage blood sugar levels. The GI diet is also used
as a weight loss tool. This Guide will provide you with tips to get you started choosing
low glycemic index foods.

General GI diet tips:

 Fruits: Limit to 2-3 servings a day. Limit high sugar fruits such as watermelon
and pineapple. Avoid fruit juices because they are high in sugar can cause a
sudden spike in blood sugar.

 Vegetables: Most are allowed in larger quantities since they have low sugar
content. Some starchy foods are an exception, such as white potatoes and winter
squash. These should be consumed in smaller amounts.

 Grains: Avoid all highly refined grains such as white flour, crackers, pretzels,
pancakes and waffles. Commercially baked cakes should also be avoided.

 Vegetarian Protein: Sources with a low glycemic index include egg whites or
egg substitute, tofu, and non-fat cheese. Nuts also have a low glycemic index, but
should be eaten in moderation because of their high fat content. Legumes, soy
beans, tempeh, vegetable burgers, and non-fat milk should all be consumed in
moderation.

 Drink 8-10 glasses of water per day.

 Do not skip meals. Three small meals with healthy snacks in between are best to
maintain normal blood glucose levels throughout the day.

 Avoid soft drinks, sports drinks, and fried foods.

 The Glycemic Index of foods is broken down into three categories; low GI foods rank
55 or less, moderate GI foods rank 56-69 and high GI foods rank 70 and higher. Here
is a chart to show you foods in each category
Food Group Low GI: 55 or lower Moderate GI: 56-69 High GI: 70 or
higher
Bread 100% Whole grain 100% Whole Wheat Baguette
Mixed grain Corn Tortillas Dark Rye
Sourdough rye or wheat Croissant White bagel
Whole grain Pumpernickel Hamburger bun White bread
Whole wheat Bread Pita, White
Whole Wheat Pita Sourdough
Whole Wheat tortillas White Flour Tortillas
Whole Wheat hamburger buns
Breakfast All bran plus fiber Bran Buds Bran Flakes
Cereal Bran Buds Bran Chex Cheerios
Muesli Cream of Wheat Corn or Rice Chex
Oat bran Fiber One Coco Puffs
Porridge Grape nuts Cornflakes
Rolled Oats Kashi Go Lean Honey Bunches of
Special K Mini Wheats Oats
Nutrigrain Lucky Charms
Quick Oats Puffed Wheat
Raisin Bran Rice Krispies
Shredded Wheat Team
Total
Weetabix
Grains/Beans Barley Baked beans Cornmeal
Black beans Basmati Rice Millet
Butter Beans Buckwheat
Chick Peas Converted Rice
Doongara rice Couscous
Fettuccine Gnocchi
Gluten Free pasta Instant Noodles
Lentils(all) Rice Noodles
Lima Beans White Rice
Linguini Wild Rice
Pinto Beans
Red Kidney Beans
Snap Peas
Soy Beans
Whole Wheat Pasta
Vegetables Artichoke Asparagus Beet root Red potatoes
Bell peppers Broccoli Sweet corn Russet potatoes
Brussels Sprouts Bok Choy New Potatoes White Potato-
Cabbage Carrots Boiled, mashed and
Cauliflower Celery baked
Dark Leafy Greens Eggplant
Green Beans Lettuce
Mushrooms Onion
Romaine lettuce Spinach
Snow Peas Summer Squash
Sweet Potato Tomatoes
Yams Zucchini
Fruit Apple Apricot Bananas Cantaloupe
Grapes Fig Kiwi Dates
Pear Mango Orange Honeydew Melon
Plum Peach Papaya Pineapple
Prunes Raisins Watermelon
Strawberries
Cherries
Dairy 1% and 2% milk Ice cream(low/non-fat, Full Fat ice cream
Chocolate Milk no added sugar)
Custard Light/Reduced fat Sour
Fat free sour Cream Cream
Goat milk Regular Sour Cream
Low fat cheese
Skim Milk
Soft Margarine
Soy Milk
Sweet and Natural Yogurt
Whole Eggs
Whole Milk
 Low Glycemic Index Menu Sample
This is a one week menu that offers ideas for a healthy, low Glycemic meal
Meal Breakfast
Toasted Whole grain bread
Day 1 with sugar free peanut butter or
nutella, apple slices, and 1% or
2% milk
Scrambled Eggs in a Whole
Day 2 Wheat tortilla, low fat or fat
free cheese, salsa and tomato
juice or unsweetened
cranberry juice
Rolled oats made with low fat
Day 3 milk with almonds, apples and
cinnamon.
Unsweetened apple juice or
1% or 2% milk
Fat free Yogurt with rolled
Day 4 oats, honey and sliced
strawberries with your favorite
flavor of herbal tea sweetened
with honey
Fiber one cereal with 1% or
Day 5 2% milk and half a banana
and 1% or 2% milk with
unsweetened apple juice
Scrambled eggs, bacon or
Day 6 turkey bacon and Whole
wheat toast with a glass of 1%
or 2% milk
Strawberry-Banana smoothie
Day 7 made with fat free yogurt and
Skim milk
Lunch
Grilled ham and cheese sandwich
made with low fat cheese and
wheat or sourdough bread,
tomato slices and a glass of water.
Garden salad made with spinach
and/or romaine lettuce, tomatoes,
avocado slices and a drizzle of
olive oil
Grilled Chicken Sandwich made
on a whole wheat bun, with
lettuce, tomatoes, onions, avocado
slices and mustard and a dill
pickle.
Low Sodium tomato soup with a
grilled cheese sandwich made with
whole wheat bread and fat free
cheese
Cucumber salad with tomatoes and
red onion tossed with olive oil and
red wine vinegar
Meat, bean and cheese burrito
made with low fat beef or ground
turkey, pinto or black beans,
lettuce, fat free cheese with salsa
and a whole wheat tortilla
Red beans and rice with ground
beef. Made with kidney beans,
brown rice, chopped onion and
garlic
Dinner
Grilled pork chops with
mashed sweet potatoes and
grilled asparagus
Whole wheat penne bake
made with diced tomatoes,
tomato sauce, low fat ground
beef or turkey and low fat
cheese
Homemade turkey burgers or
low fat beef burgers with
tomato, lettuce and onion on a
whole wheat bun with oven
baked sweet potato fries
Chicken quesadillas made with
low fat cheese, grilled chicken
breast, chopped green and red
peppers in a whole wheat
tortilla
Stuffed peppers. Made with
roasted bell peppers stuffed
with brown rice, low fat
ground beef and onions
Vegetable fried rice made with
brown rice, mushrooms,
broccoli, tomatoes and onion.
Pan Seared Tilapia served with
sautéed spinach and vegetable
couscous with peppers and
onions