The Glycemic Index Diet for Dummies - Meri Raffetto [158]
Breakfast Items
Tread carefully when it comes to choosing breakfast foods so that you incorporate low-glycemic foods as much as possible (Table A-4 can help you do just that). Low-glycemic foods fill you up with fewer calories and help you stay satisfied longer, so if you want to avoid a midmorning energy crash, skip the donuts and choose low-glycemic breakfast foods.
Dairy Products
Fat-free milk and yogurt are excellent sources of calcium and vitamin D, plus they have a low glycemic load. Other dairy products, like the ones listed in Table A-5, are good choices as well. I suggest you try one of the smoothie recipes in Chapter 16 for breakfast or a quick snack in order to incorporate more dairy products into your diet.
Fruits
Fruit sometimes (and undeservingly!) gets a bad rap because it's a sweet, natural source of carbohydrates. That's unfortunate, because fruits are quite good for you — they provide fiber, vitamins, minerals, and phytochemicals to promote overall health. The glycemic index and glycemic load can help you make sound decisions about the healthiest types of fruits to enjoy. Refer to Table A-6 and choose fresh fruit as often as possible to take advantage of its lower glycemic load compared to snacks like potato chips and candy bars. (If you're looking for tasty ideas for adding more fruit to your diet, try the Frozen-Fruit Smoothie Pops in Chapter 19.)
Grains
Choose your grains carefully by searching out whole-grain food products that incorporate the lower-glycemic grains such as bulgur, buckwheat, quinoa, and wild rice. Replace higher-glycemic grains with lower-glycemic choices whenever possible by using Table A-7, as well as my suggestions in Chapter 15.
Legumes
Legumes, sometimes known as dried beans and peas, are an excellent low-glycemic source of protein and fiber. Additionally, they contain neither saturated fat nor cholesterol. Experiment with adding legumes to your favorite grain recipes, such as a quinoa or rice pilaf. Consider replacing meat in burritos or tacos with black or pinto beans. Or just enjoy a hearty split pea or lentil soup rather than a stew based on beef or chicken. However you choose to add legumes to your diet, check out Table A-8 for the glycemic load of the most common ones.
Meat Products
Meats, including chicken, fish, beef, and pork, contain no carbohydrates. Only carbohydrate-containing foods are part of the glycemic index, so I can't provide glycemic data for meat. However, I can tell you that when you add cracker-crumb coating to chicken, dredge fish in flour, or mix dry oatmeal or crushed crackers into hamburger for meatloaf or meatballs, you're incorporating carbohydrates into your meat. Table A-9 is handy because you get an idea of what the portion sizes should be in order to stay safely in the low-glycemic category (and within your calorie limits).
Sweeteners and Candy
The glycemic index is just one method of choosing healthy foods. When it comes to sweeteners, the key truly is the amount you consume, which is why Table A-10 can come in really handy. The glycemic load is based on the amount of a food that you eat, or the amount of that food within an entire meal. If you made a meal out of sugar or other sweeteners, the glycemic load would be high. Use small amounts of sugar only when absolutely necessary, and you can tame your sweet tooth quite naturally.
Vegetables
Your mother was right: You really should eat more vegetables. The vast majority of vegetables provide plenty of vitamins and minerals along with a good dose of fiber and very few calories. As you can see in Table A-11, most vegetables even have a low glycemic load (with a few exceptions). You can definitely