Cheat Sheet
The Glycemic Index Diet For Dummies
Following a low-glycemic diet for weight loss isn’t about deprivation; it’s about making better choices and swapping high-glycemic foods for ones that have a lower glycemic index or glyecemic load. Once you get the hang of figuring out which foods are the best choices, you can easily shop, cook, and snack the low-glycemic way.
Tasty Low-Glycemic Snack Ideas
Snacking is important for regulating blood sugar levels. Just make sure the snacks you choose are healthy and have a low glycemic load. Keep several of these low-glycemic snacks on hand, and you won’t find yourself munching on popcorn or crackers:
Bean dip or hummus with raw vegetables
Lowfat yogurt with a sprinkle of chopped nuts
Mixed nuts
Apple slices dipped in peanut butter
Lowfat string cheese
Lowfat cottage cheese with fruit
Salsa with raw vegetables
Fresh fruit
Quick-Fix Low-Glycemic Meals
Short on time? Serving low-glycemic meals doesn’t have to mean hours in the kitchen. Serve your family healthy, lower-calorie, low-glycemic meals, and everyone will be happy. Try the following quick-fixes:
Black bean burgers, bulgur wheat pilaf, and cherry tomatoes
Scrambled eggs, fresh fruit, and low-glycemic bread
Canned lentil or minestrone soup with a tossed salad
Grilled cheese sandwich (use a whole-grain, low-glycemic bread) with celery sticks
Grilled fish with a variety of grilled vegetables
Cheese tortellini mixed with olive oil, garlic, and grated Parmesan paired with a tossed salad
Chili (be sure to make — or purchase — the kind with beans)
Swapping High-Glycemic Foods for Low-Glycemic Foods
Replacing high-glycemic foods with low-glycemic ones is easier than you may think. The following table features several simple low-glycemic food swaps you can make.
| Instead of | Choose This |
|---|---|
| Instant oatmeal | Steel-cut oatmeal |
| White rice | Brown rice |
| Baked potato | Baked sweet potato |
| Sugary cereal | Bran cereal |
| Bagel | Small 100% whole-grain bagel or bread |
| White bread | 100% whole-grain bread |
| Popcorn | Nuts |
| Snack crackers | Whole-grain crisp bread crackers |
Quick Shopping List for Low-Glycemic Foods
Preparing healthy, low-glycemic meals is a snap if you stock up on a variety of low-glycemic foods while grocery shopping. Check out the following table for help preparing your low-glycemic shopping list. And remember — smart eating starts with smart shopping!
| Food Type | Low-Glycemic Options |
|---|---|
| Breads | Ezekiel Sprouted Grain Bread Natural Ovens Hunger Filler Bread |
| Grains | Uncle Ben’s Converted Rice Cheese tortellini Pearl barley Bulgur Quinoa |
| Dairy | Lowfat yogurt Fat-free milk Chocolate milk Lowfat cheeses Lowfat cottage cheese |
| Fruit | Any fresh fruit Fruit canned in its own juice Fresh or frozen berries |
| Vegetables | Fresh, frozen, or canned (except for potatoes, which are high-glycemic) |
| Protein foods | Skinless chicken Lean beef Dried or canned legumes Tofu/tempeh Eggs Lean deli meats Canadian bacon Fish or seafood |
