Glycemic Index “By the Book” – Post #5

Real World Use, posted by Lianne Westcot

The Glycemic Load formula (see post #4) is useful in theory, but it’s going to have a limited use in reality.

This sums it up pretty well: We suggest that you think of the GI as a tool allowing you to choose one food over another in the same food group—the best bread to choose, the best cereal etc.—and don’t get bogged down with figures. A low GI diet is about eating a wide variety of healthy foods that fuel our bodies best—on the whole these are the less processed and wholesome foods that will provide you with carbs in a slow release form.  [from the Glycemic Index website]

I would love to give you a magic bullet formula or plan, but the the actual beauty of healthy eating is to become educated and then enjoying food, meals, togetherness, spontaneity, life, and good health. Instead of going on a strict plan that doesn’t account for any of the aforementioned enjoyment.

Here are a few more options for MAKING IT SIMPLER:

Option #1: Find a Cookbook, Website, or other resource that has already done the meal or recipe calculations for you. Seriously! You can also use this website for learning about individual foods.

Option #2: Calculate Low, Medium, High to arrive at the Glycemic Load of a meal or snack. You can learn this method over time by learning what foods are Free, Low, Medium, or High Glycemic.  If you have a small serving that is High Glycemic (dessert or sugary drink) and half or more of the meal is Free or Low Glycemic, the overall Glycemic Load of the meal will stay low. An added benefit is that your satisfaction will go UP, and between meal carb cravings will go DOWN. [I will expand on Option 2 in the future.]

Option #3: This is to build onto the Add/Replace Strategy.  Rather than go on a diet and give up favorite foods, continue learning how to improve the Glycemic rating of what you do eat. For example: baking Sweet Potatoes, rather than white potatoes. Or finding a whole grain bread or cereal you enjoy. Or adding whole fruit or veges when you might not have thought of them. Think about less cooking down or processing of foods (try a stir fry dish or salad). When going out for dinner, split a main dish and enjoy a larger salad. Add whole fruit to a favorite dessert like ice cream. Add nuts and whole grains to high carb breakfast foods. Etc.

TIPS

• Pay attention to portions. A Low or Medium Glycemic food can overload the system in larger quantities
• Remember general healthy eating issues such as higher fiber, lower saturated fats, and lower sodium.
•  Incorporate exercise as another way to control blood sugar.  Make it into something you enjoy or that burns off stress!
• Be kind to yourself, enjoy successes and build in improvement over time.

Next time, Quality and Quantity