The Low Glycemic Food List for Low Glycemic Diets

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For those interested in following low glycemic diets, a low glycemic food list is a must. The low glycemic meal plan we provide here can help you to incorporate low glycemic foods into your weekly meal plan. These meals can help you keep your blood sugar even and are useful if you are trying to lose weight.

According to the findings from a study done by the University of Sydney, those who ate diets that were high in low GI foods showed reductions in both weight and LDL cholesterol. Those who ate a combination of high protein and low GI foods showed a reduction in triglycerides. The best overall effect came from the high carb (55%) low GI diet.

Even moderate reductions in the glycemic load were found to increase the rate of loss of body fat, especially in women. Researchers found that even if the number of calories eaten is the same, more weight is lost when low glycemic foods are eaten.

Perhaps the widest range of values can be found on the list of sweeteners, from zero on the scale for stevia to 100 for glucose. Though pure fructose is quite low on the low glycemic food list (as is agave syrup, which is 90% fructose), it is metabolized entirely by the liver, and whatever can't be used immediately is stored as fat and can wreak havoc on your metabolism. So while it may not spike your blood sugar, it is still not healthy for your heart or liver. And though artificial sweeteners such as aspartame are also zero on the GI index, they are very unhealthy and should be avoided entirely. See our article Facts About Sugar for more information.

Low Glycemic Grains

  • Pearled barley
  • Buckwheat
  • Corn tortillas
  • Cracked wheat, bulgur
  • Whole meal spaghetti
  • White spaghetti
  • Oatmeal (thick, steel cut oats)
  • Quinoa
  • Rice noodles
  • Sweet corn

Low Glycemic Vegetables
& Lentils

  • Carrots
  • Sweet potatoes
  • Potatoes
  • Lentils
  • Split peas
  • Kidney beans
  • Garbanzo beans
  • Navy beans
  • Pinto beans

Low Glycemic Fruit

  • Grapefruit
  • Prunes
  • Apricots
  • Apples
  • Pears
  • Plums
  • Strawberries
  • Oranges
  • Grapes
  • Kiwi
  • Bananas

Low Glycemic Sweeteners

  • Stevia
  • Agave syrup
  • Fructose
  • Raw honey
  • Barley malt syrup
  • Sugar cane juice
  • Maple syrup
  • Evaporated cane juice
  • Black strap molasses
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The following low glycemic meal plan can help you get started on a low GI diet. It consists of low glycemic recipes using ingredients on the low glycemic food chart list. Click on each item to get the recipe:

Day Breakfast Lunch Dinner
Sunday Apple cinnamon oatmeal Asparagus barley risotto with shiitakes Basil chicken over angel hair pasta
Monday Cheddar curry scrambled eggs Savory hamburger steak, spicy sweet potato fries Eggplant parmigiana, green salad
Tuesday Blueberry-banana smoothie Loaded spinach salad with blue cheese dressing Sausages with green lentils
Wednesday Chocolate chip barley muffins Sweet potato bean burritos Turkey chili
Thursday Quinoa porridge Lime-grilled chicken caesar salad Soba noodle stir-fry
Friday Buttermilk barley pancakes Crustless spinach quiche Chicken chimichurri
Saturday Southwestern omelette with multigrain toast Shrimp and avocado salad Lamb stew

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