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.
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
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.