The glycemic index measures the effect certain foods exert on blood sugar levels. High glycemic foods have been linked to diabetes obesity and heart disease. You can lower blood sugar levels by eating foods that fall low on the scale of the glycemic index
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Eliminate high glycemic foods from your diet. High glycemic foods have a glycemic index of 70 or higher. These foods include white bread most breakfast cereals instant rice potatoes milk and sugar.
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Add low-glycemic foods such as whole grain bread couscous beans 1% milk cottage cheese fish chicken and many fruits. Low glycemic foods are foods that fall into 55 or less range of the glycemic index.
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Eat moderate glycemic foods in moderation. Medium glycemic foods fall into the range of 56-69 in the glycemic index. These include 2% milk cheese meat and eggs.
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Realize that you change the glycemic index by preparing food differently. The more you treat or boil food the higher the glycemic index is. While fruits have a low glycemic index have fruit juice a high glycemic index. Quick-boiled oats have a higher glycemic index than slow-cooked.
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Include good fats in your diet and eat them with carbohydrates. Fat and protein will reduce the glycemic index of carbohydrates you eat with them.
Get your blood sugar levels tested either by a doctor or using a home blood glucose monitor to see how different foods affect glycemic index. The glycemic index will have different results for different people.
Tips and Warnings
Consult your physician before making any changes in your diet.
Carrots have a surprisingly high glycemic rating.