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Low Glycemic Foods

Many diabetics have tried dieting, but the program is often too lenient to help in achieving blood sugar goals. A strict low glycemic diet, such as the Syndrome X diet, developed by Gerald Reaven, excludes any food with a glycemic index greater than 50, and balances good carbohydrates with essential fats and adequate protein. If you want to eat anything with a glycemic index over 50, combine it with low-fat protein, and exercise for 30 minutes that day.

Restrictions and Allowances

The low glycemic diet typically restricts the following foods:

• Simple sugars and carbohydrates (sucrose, fructose, sweets, cookies, candy, ice cream, pastries, honey, fruit juice, soda pop, alcoholic beverages, etc.)
• Refined grains and carbohydrates (white flour products, white pasta, white rice, etc.)
• Most processed grain products (breads, pasta, cornbread, tortillas, crackers, popcorn, etc.)
• Artificial sweeteners (may raise insulin levels)

And allows the following foods:

• Lots and lots of non-starchy vegetables. These should be the main source of carbohydrates in the diet.
• Whole grains (brown rice, wheat, rye, barley and buckwheat) in controlled amounts (total maximum glycemic load of 150 daily)
• Legumes (beans, peas, peanuts, soybeans, soy products, etc.)
• Nuts, seeds, and nut butters
• Fruits 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.
• Fish and chicken

Recommended Low Glycemic Vegetables