Your Guide to Low Glycemic Foods

Spread the love

low glycemic foods / glycemic indexIn previous posts (here and here ) we talked about sugar cravings and sugar addiction, and I’m hoping you cut yourself some slack realizing that those intense sugar cravings have more to do with a real addiction vs. just will power. We’re wired to crave these foods, yet it’s many of these foods that prevent us from looking, feeling and living our best.

How can we effectively kick those cravings to the curb? By getting to the root of the issue through eating healthy, whole, real and low glycemic foods.

Besides eliminating high caloric sugar foods, one of the best ways to regulate sugar levels and eliminate a sugar addiction is by eating foods low on the glycemic index. Before you get disheartened by the idea you’re giving up the foods you love, remember that you are replacing temporary gratification with healthier habits and delicious food alternatives. The end result? Healthier decisions, sugar craving under control, and a happier you! 

When you visit the supermarket, try to purchase whole, real, nutrient dense foods like lean protein, healthy fats, vegetables, etc. These foods have relatively no impact on your blood sugar level. Check labels to make sure they’re less than 4 grams of sugar per serving if you’re buying anything in a bag or a box. You can also go to this link to find out the glycemic indices of any food you want.

Most legumes, fruits, dairy products, fish, and meats are still classified as low-GI foods (less than 55 is categorized as low-GI), which is a great start compared to breads, breakfast cereals, rice, and processed snack products that tend to have high-GI (higher than 70).

Here is a medley of options that are considered low glycemic foods.

Vegetables:

  • arugula
  • green beans
  • broccoli
  • celery
  • eggplant
  • squash
  • turnips

Fruits:

  • avocados
  • raspberries
  • strawberries

Avocados and strawberries are considered low glycemic foods and are also low in fructose level. Double plus! However, while raspberries are considered a fruit high in fructose they’re considered a low GI food so use moderation. (Read the adverse effects of too much fructose in your body here.)

Nuts:

  • macadamia nuts
  • walnuts
  • almonds
  • pecans

Eggs and Dairy:

  • cottage cheese (2% milk fat)
  • eggs
  • plain yogurt

Give this low GI meal idea a try:

Broiled salmon (or any wild fish of choice) with a side of mixed vegetables sautéed in coconut oil. Pair it with a small piece of 70% or higher, quality dark chocolate for dessert.

While eating foods lower on the glycemic index may take some getting used to, your body, health and level of energy will let you know just how worthwhile it is.

 

Our Bloggers

  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
    read more..
  • Margo Gladding
    Margo Gladding
    Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
    read more..
  • Dr. Neal Barnard
    Dr. Neal Barnard
    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
    read more..
  • Joseph Pizzorno
    Dr. Joseph Pizzorno
    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
    read more..
  • Debi Silber
    Debi Silber
    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
    read more..
  • Teri Cochrane
    Teri Cochrane
    Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
    read more..
  • Dr. Rav Ivker
    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
    read more..
  • Susan Levin
    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
    read more..
  • Rob Brown
    Dr. Rob Brown
    Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.
    read more..
March 2014
S M T W T F S
 1
2345678
9101112131415
16171819202122
23242526272829
3031