Low Glycemic Index Diet – It’s Easier Than You Think

Low GI Food List

Here’s a list of some Low Glycemic Index foods that are easily incorporated into your diet:

• apples • cherries • grapefruit
• oranges • garbanzo beans • lentils
• lettuce • green beans • asparagus
• cauliflower • broccoli • black beans
• pinto beans • tomatoes • onions
• artichokes • jicama • kale
• dandelion greens • spinach • wax beans
• parsley • cilantro • mint leaves
• zucchini • carrots • swiss chard
• mustard greens • collard greens • bell peppers
• hot peppers

These are foods that form the foundation of the Low Glycemic Index Diet. It’s easy to construct a menu based on these foods with the addition of animal protein and fats.

Combining Foods Into A Meal Plan

For example, here is a day’s worth of menu ideas:

Breakfast
Vegetable chicken omelet (with allowed foods from list)
Fresh tomato juice
1 slice toast with butter
Coffee

Snack
Yogurt with fruit

Lunch
Poached salmon with butter and lemon
Baked yam (unlike sweet potatoes which are Moderately High Glycemic Index)
Steamed broccoli
Fruit

Snack
Raw almonds

Dinner
Broiled steak with tomatoes and onions
Spinach salad with dressing
Vanilla pudding

Benefits of a Low Glycemic Index Diet

When you’re on this type of diet, you’ll notice fewer cravings and feel full after meals. Many people I’ve worked with on this diet find they lose their first two pounds almost overnight. When the blood sugar levels stay within normal, you won’t have the insulin response that is associated with weight gain. You’ll also lose weight slowly over time.

Research studies have found the diet beneficial to pregnant women, athletes, and students for less complications during pregnancy and birthing, greater endurance during exercise, and greater concentration. Just about everyone will notice better mood control and greater emotional stability. Watching those carbs really helps!

Author

This article was written for Insights-on-Health.com in Nov 2013 by Dr Donna Schwontkowski. Reversing health disorders is easier when principles of natural healing are used. Dr Donna is a retired chiropractor with a bachelor’s and master’s degree in nutrition and a master’s in herbology. She has over 25 years experience working with thousands of patients to reverse their health conditions. Read more about her here.

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