Low Glycemic Diet

The glycemic index is a numerical system that evaluates the speed in which a certain food can increase blood sugar. Foods that are high in glycemic index tend to increase blood sugar and insulin levels quickly. Foods over 50 for a diabetic should be avoided at all times, except for the occasional cheating. Patients who follow this diet, and exercise aerobically for one hour a day, will be able to have very tight blood sugar control.
    Glycemic index does not necessarily correlate with the amount of carbohydrate levels. For example, orange juice has a higher glycemic index than apple juice, but apple juice has higher carbohydrate levels. Thus, a diabetic should consider glycemic index and carbohydrate levels. Foods that are high in carbohydrates, like flours, grains, tubers, and fruits, should be very limited. People with blood sugar problems should try to eat a healthy diet and get plenty of exercise.
    Good diet and exercise alone can often work wonders in bringing down blood sugar levels. A lot of people say they have tried "dieting" after going to dietitians, but many diets prescribed by dietitians are often too lenient to help adequately. A very strict diet, such as the Syndrome X diet by Gerald Reaven, which excludes anything with a glycemic index greater than 50 and balances good carbohydrates with essential fats and adequate protein, is best. If patients want to eat anything with a glycemic index of over 50, they should combine it with protein and do at least a half-hour of exercise that day. A strict diet gets great results by itself, but is very difficult for many patients to maintain.

Restrictions and Allowances
The low glycemic diet typically restricts the following items:

• Artificial sweeteners (may raise insulin levels)
• Most processed grain products (breads, pasta, cornbread, tortillas, crackers, popcorn)
• Simple sugars/carbohydrates (sucrose, fructose, sweets, cookies, candy, ice cream, pastries, honey, fruit juice, soda pop, alcoholic beverages, etc.).
• Refined grains/carbohydrates (white flour products, white pasta, white rice, etc.).
  
  And allows the following:
• Whole grains (brown rice, wheat, rye, barley and buckwheat)
• Legumes (beans, peas, peanuts, soybeans, soy products, etc.)
• Nuts, seeds, and nut butters
• Fruits are allowed but higher glycemic fruits are better if eaten with protein meals or snacks and not alone. Berries are best. No dried fruit or fruit juices.
• Lots and lots of non-starchy vegetables. These should be the main source of carbohydrates in the diet.
• Fish and chicken
  
  Recommended Vegetables