What should I eat? This question plagues many of us daily. A science-backed answer lies in embracing a low-glycemic meal plan.
Understanding the Glycemic Index
The glycemic index (GI) is a system that assigns a number to carbohydrate-containing foods based on how quickly they can raise your blood glucose levels. This scale, ranging from 0 to 100, categorizes foods into low, medium, and high-glycemic categories.
- High-glycemic Index Foods: GI score of 70-100
- Medium-glycemic Index Foods: GI score of 50-69
- Low-glycemic Index Foods: GI score of 20-49
A food’s GI is primarily determined by its carbohydrate content, but it can also be influenced by processing and cooking methods. Minimally processed whole grains typically have lower GI values than refined grains. Cooking temperature, duration, cooling, and reheating can all affect a carbohydrate's GI score.
High-glycemic index foods digest rapidly, causing dramatic fluctuations in blood glucose, or glucose spikes. When you consume a high-glycemic food alone, without fats, fiber, or protein, glucose spikes can be observed. The faster a food raises blood sugar levels, the larger the area under the curve of the glucose spike.
The glycemic index helps differentiate simple carbs (sugars linked together that digest quickly) from complex carbs (containing fiber, vitamins, and minerals that release sugar slowly).
Read also: Navigating the Low Glycemic Diet
Benefits of Low-Glycemic Diets
A low-glycemic diet, composed of nutrient-dense foods, is associated with a reduced risk of death and can aid in weight loss by maintaining stable blood sugar levels. It can also help maintain weight loss and prevent weight gain. Studies have revealed additional health benefits, including:
Improved Cholesterol Levels
Low-GI diets have been shown to reduce total cholesterol by 9.6% and LDL cholesterol by 8.6%. High LDL cholesterol levels are associated with an increased risk of heart disease, stroke, and heart attacks.
Potential Cancer Risk Reduction
Some evidence suggests that consuming high GI foods is associated with developing certain types of cancer, including colorectal and breast cancer, compared with emphasizing low GI diets and food choices.
Weight Management
There is some evidence that suggests that low-GI diets can promote fat loss, though more evidence is needed to support the claim that low-GI diets are effective as a long-term weight loss tool.
Diabetes Management
The Centers for Disease Control and Prevention (CDC) suggest that people living with both type 1 and type 2 diabetes can manage their carbohydrate intake by utilizing the glycemic index, making a low-GI diet helpful. Good blood sugar control helps prevent and delay the onset of complications, including heart disease, stroke, and damage to the nerves and kidneys. Research suggests that low GI diets reduce blood sugar levels in people with diabetes. A 2019 review of 54 studies concluded that low GI diets reduced hemoglobin A1C (a long-term marker of blood sugar control), body weight, and fasting blood sugar levels in people with prediabetes or diabetes. What’s more, some research has linked high GI diets with a greater risk of developing type 2 diabetes.
Read also: Acne and the Low GI Diet
Fertility and Pregnancy Benefits
One small study found that a low-GI, low-calorie diet may benefit those going through in vitro fertilization (IVF). The specific diet studied was found to decrease participants’ body fat ranges and BMI, which improved pregnancy outcomes. However, more research is needed in this area. Moreover, the low GI diet has been shown to reduce the risk of macrosomia, a condition in which newborns have a birth weight over 8 pounds and 13 ounces, and it’s associated with numerous short- and long-term complications for the mother and baby.
Downsides of a Low-Glycemic Diet
A low-glycemic index diet may not be the best choice for everyone. Some low-GI foods may be higher in fat and salt and the glycemic index does not take into account portion size. Incorporate this eating style into an overall wellness plan, including movement and prioritizing whole foods.
Low-Glycemic Foods to Incorporate
Focus on incorporating whole foods rather than processed ones. The following list provides examples of low GI foods.
Breads
- Sprouted bread/grains
- Whole wheat tortilla
- Almond flour
- Whole grain, multigrain, rye, sourdough
Fruits
- Apples
- Apricots
- Avocado
- Blackberries
- Blueberries
- Cherries
- Cranberries (whole)
- Coconut
- Cucumber
- Grapefruit
- Passion fruit
- Pears
- Peaches
- Plums
- Prunes
- Raspberries
- Strawberries
- Tangerines
- Tomatoes
- Kiwi
Vegetables
- Asparagus
- Artichoke
- Broccoli
- Cabbage
- Carrots (raw have the lowest glycemic index)
- Cauliflower
- Celery
- Eggplant
- Garlic
- Greens
- Leeks
- Peppers
- Mushrooms
- Okra
- Onions
- Radishes
- Spinach
- Squash
- Turnips
- Zucchini
- Tomatoes
Starchy Vegetables
- Sweet potatoes with an orange flesh
- Corn
- Yams
- Winter squash
Legumes
- Black-eyed peas
- Black beans
- Butter beans
- Chickpeas
- Green beans
- Hummus
- Kidney beans
- Pinto beans
- Lentils
- Lima beans
- Navy beans
- Peanuts
- Snap peas
- Snow peas
Pasta and Noodles
- Whole wheat pasta
- Hearts of palm noodles
- Shirataki noodles
- Lentil pasta
- Chickpea pasta
- Pasta
- Soba noodles
- Vermicelli noodles
- Rice noodles
Rice
- Black rice
- Basmati, Doongara, long grain, brown
Grains
- Barley
- Buckwheat
- Bulgur
- Farro
- Quinoa
- Rolled oats
- Steel-cut oats
- Pearl couscous
- Freekeh
- Semolina
Dairy and Dairy Replacements
- Milk
- Cheese
- Plain cottage cheese
- Plain kefir
- Plain yogurt
- Unsweetened almond, coconut, soy milks (look for simple ingredient lists)
- Coconut milk
- Soy milk
- Almond milk
Fats
- Chia seeds
- Flax seeds
- Hemp seeds
- Olives
- Avocado, coconut, olive oils
- Pumpkin seeds
- Sunflower seeds
- Butter
- Avocado
Fish
- Salmon
- Trout
- Tuna
- Sardines
- Prawns
Other Meats
- Eggs
- Poultry
- Pork
- Red meat
- Shellfish
- Beef
- Chicken
- Lamb
Soy
- Tempeh
Nuts
- Almonds
- Hazelnuts
- Pecans
- Walnuts
- Cashews
- Pistachios
- Macadamia nuts
Herbs and Spices
- All-spice
- Cardamom
- Cinnamon
- Cayenne pepper
- Cumin
- Paprika
- Garlic
- Basil
- Dill
- Salt
- Pepper
Sweeteners
- Allulose
- Monk fruit
- Stevia
Foods to Limit or Avoid on a Low Glycemic Diet
While nothing is strictly banned, try to replace these high GI foods with low GI alternatives as much as possible:
Breads
- White bread
- Bagels
- Naan
- Turkish bread
- French baguettes
- Lebanese bread
Breakfast Cereals
- Instant oats
- Processed cereals such as corn flakes, froot loops, etc.
- Rice Krispies
- Cocoa Krispies
- Corn Flakes
- Froot Loops
Vegetables
- Instant mashed potatoes
- Red Pontiac potatoes varieties
- Désirée potatoes
Fruits
- Watermelon
Rice
- Jasmine rice
- Arborio rice
- Calrose
- Medium-grain white
Snacks
- Doughnuts
- Cupcakes
- Cookies
- Waffles
- Pretzels
- Corn chips
- Rice crackers
- Corn Thins
- Rice cakes
Dairy products
- Rice milk
- Oat milk
Other
- Fruit juice with added sugars
- 7-Up, Coca-Cola, Gatorade, Lucozade
- Jelly beans, licorice
- Cakes and other sweets: scones, doughnuts, cupcakes, cookies, waffles, cakes
7-Day Low Glycemic Diet Meal Plan
This meal plan is based on about 1,500 calories per day. General daily calorie guidelines are 1,800-2,000 for women and 2,300-2,500 for men, depending on age, activity level, metabolism, etc. For those who would like to lose weight, general calorie guidelines are 1,500 per day for women and 1,800 per day for men.
Read also: Keto Bread for Diabetics
Monday
- Breakfast: oatmeal made with rolled oats, milk, pumpkin seeds, and chopped, fresh, low GI fruit
- Lunch: chicken sandwich on whole grain bread, served with a salad
- Dinner: beef stir-fry with vegetables, served with long grain rice
Tuesday
- Breakfast: whole grain toast with avocado, tomato, and smoked salmon
- Lunch: minestrone soup with a slice of whole grain bread
- Dinner: grilled fish served with steamed broccoli and green beans
Wednesday
- Breakfast: omelet with mushrooms, spinach, tomato, and cheese
- Lunch: salmon, ricotta, and quinoa cups with a salad
- Dinner: homemade pizzas made with whole wheat bread
Thursday
- Breakfast: smoothie with berries, milk, Greek yogurt, and cinnamon
- Lunch: chicken pasta salad made with whole wheat pasta
- Dinner: homemade burgers with beef patties and vegetables on whole wheat rolls
Friday
- Breakfast: fruity quinoa porridge with apple and cinnamon
- Lunch: toasted tuna salad sandwich on whole wheat bread
- Dinner: chicken and chickpea curry with basmati rice
Saturday
- Breakfast: eggs with smoked salmon and tomatoes on whole grain toast
- Lunch: whole grain wrap with egg and lettuce
- Dinner: grilled lamb chops with greens and mashed pumpkin
Sunday
- Breakfast: buckwheat pancakes with berries
- Lunch: brown rice and tuna salad
- Dinner: beef meatballs served with vegetables and brown rice
Snack Ideas (for between meals):
- A handful of unsalted nuts
- A piece of fruit like apple slices with nut butter, almond butter, or peanut butter
- Carrot sticks with hummus
- A cup of berries or grapes served with a few cubes of cheese
- Unsweetened Greek yogurt with sliced almonds
- A hard-boiled egg
- Low GI leftovers from the night before
Considerations and Criticisms
The GI doesn’t provide a complete nutritional picture. Consider the fat, protein, sugar, and fiber contents of a food, regardless of its GI. There are many unhealthy low GI foods. The GI measures the effect of a single food on blood sugar levels, but foods are often consumed as part of a larger mixed meal, making the GI difficult to predict. GI doesn’t take into account the number of carbs you eat, an important factor in determining their effect on your blood sugar levels.
Additional Tips for Managing Blood Sugar
To better manage your blood glucose (blood sugar), eat at regular times and give your body two to three hours between meals to allow your blood glucose to lower to a desirable level before you eat your next meal. There are seven recognized meal patterns that are recommended for people with diabetes. Work with your health care team to identify the right pattern for you. The Diabetes Plate is the easiest way to create healthy meals that can help manage blood glucose. You can create perfectly portioned meals with a healthy balance of non-starchy vegetables, protein, and quality carbohydrates-without any counting, calculating, weighing, or measuring. All you need is a nine-inch plate! The Diabetes Plate can be used with any of the seven recognized meal patterns.
Healthy snacks can be part of your meal plan and help with hunger management between meals. Before you reach for a snack, figure out if you are hungry or thirsty (sometimes being thirsty can make your body think it’s hungry). If thirsty, drink water or a zero-calorie beverage. This can help prevent adding more calories to your day. When you do select a snack, choose healthy options that offer a combination of protein, healthy fats, and fiber, with or without carbohydrates.
The Glycemic Load (GL)
The rate at which foods raise blood sugar levels depends on three factors: the types of carbs they contain, their nutrient composition, and the amount you eat. To solve this, the glycemic load (GL) rating was developed. The GL is a measure of how a carb affects blood sugar levels, taking both the type (GI) and quantity (grams per serving) into account.
- Low: 10 or less
- Medium: 11 to 19
- High: 20 or more
The GI is still the most important factor to consider when following the low GI diet. Otherwise, the easiest way to aim for a GL under 100 is to choose low GI foods when possible and consume them in moderation.
Incorporating a Low Glycemic Diet for Acne
The foods you consume, specifically those in the high glycemic index chart, may contribute to your acne. Many patients with acne-prone skin and regular breakouts may not realize that what they consume is affecting their skin. Knowing the glycemic index chart may be critical to helping you control your acne condition, along with skincare recommendations. If you are looking for foods to avoid for acne prone skin, you will want to focus on foods with a low glycemic index value below 50 points, as these will increase your blood sugar levels slower than those with a glycemic index value of 70 points and over.