High and Low Glycemic Index Foods - Meal Planning

How have you modified your meal planning using low glycemic index foods?

Share your story with others:

MedicineNet appreciates your comment. Your comment may be displayed on the site and will always be published anonymously.Patient Comments FAQs

Enter your Comment

Tell us a bit about your background to make your comments more useful to other MedicineNet users. (Optional)

Screen Name: *

Gender of Patient: Male Female

Age Range of Patient:

I am a: Patient Caregiver


* Screen Name will appear next to the published comment. Please do not include your full name or email address.

By submitting your comment, and other materials (collectively referred to as a "Submission") to MedicineNet, you grant MedicineNet permission to use, copy, transmit, publish, display, edit and modify your Submission in connection with its Web site. MedicineNet will not pay you for your Submission. You represent that you have all rights necessary for MedicineNet to use your Submission as set forth above.

Please keep these guidelines in mind when writing your comment:

  • Please make sure you address the question asked.
  • Due to the overwhelming number of comments received, not all comments will be published.
  • When selecting comments to publish, our staff will choose those that are educational and complement the topic. Please try to stay on topic.
  • Your comment may be edited. We would typically edit comments to make them clearer and more readable. We will remove personal information such as last names, email and web addresses, and other potentially harmful information.
  • We will not notify you if your comment has been published. We suggest that you check back on the topic article regularly.
  • We do not provide medical or healthcare advice, treatment, or diagnosis.

Thank you for participating!


I have read and agree to abide by the MedicineNet Terms and Conditions and the MedicineNet Privacy Policy (required).

To prevent our systems from spam, please complete the following prior to submitting your comment.

Please select the white circle:

How can I plan my meals using the glycemic index?

So how can you use the glycemic index to plan meals and improve your health? It isn't easy. According to Ginn-Meadow, dietitians find it's most helpful to calculate a meal's total "glycemic load" to determine the overall effect that it will have on your blood sugar levels.

"Instead of consuming all foods high in carbohydrates at one meal, we also incorporate protein and heart-healthy oil," says Ginn-Meadow. "When we do that, we're able to lower that glycemic load."

To best use the glycemic index to guide your dietary decisions, you should:

  • Generally stick to foods with low or medium glycemic index values.
  • Include a mix of healthy foods with low and high glycemic index values when planning meals.
  • Keep in mind that many nutritious foods have a higher glycemic index than foods with little nutritional value. Oatmeal has a higher glycemic index than chocolate, for example.
  • Take portion sizes into account. The number of calories you eat matters just as much as the glycemic index of the food.

"If someone is trying to improve their meal quality, it can be a tool to use," says Ginn-Meadow. "That doesn't mean you can't have something high in glycemic index. It just means you should eat [foods with a low glycemic index] more often." As is often seen in most complicated biological systems, too much or too little of a dietary component is not good for the system; moderation of a dietary component, even one as important as glucose, is the better choice.

Return to High and Low Glycemic Index Foods

STAY INFORMED

Get the latest health and medical information delivered direct to your inbox!