Glycemic Diet Food

Glycemic diet food refers to low-glycemic food. Using the glycemic index (GI), those on a low-glycemic diet (generally diabetics) consume foods that do not cause rapid rises in blood sugar levels. According to the American Diabetes Association (ADA), low-GI foods cause gradual blood sugar increases rather than extreme spikes and drops in blood sugar.

Glycemic Index

Use the glycemic index (GI) to calculate how carbohydrates raise your blood glucose levels. High GI foods raise blood sugar rapidly, while low and medium GI foods help keep blood sugar levels in a lower range. According to the ADA, you can eat some foods with a high GI as long as you combine the food with low GI foods for balance. For example, you may have a serving of mashed potatoes if you add a serving of lentils or broccoli to your meal.

Foods

The ADA calculates GI foods against reference foods--white bread or glucose--that have a GI of 100. Low GI foods are not necessarily the most nutritious foods. Combine nutritional high GI foods with low-to-medium GI foods. Low GI foods are ranked GI 55 or lower. Medium GI foods have a GI range of 56-to-69. High GI foods are ranked 70 or higher. Meat products and fats do not contain carbohydrates and so have no GI.

The ADA lists foods in all GI categories. Low GI foods include, but are not limited to, pumpernickel bread, rolled or steel-cut oats, barley, yams, peas, legumes, non-starchy vegetables and most fruit. Medium GI foods include couscous, brown rice and pita bread. High GI foods, among which are some highly nutritious foods, include pumpkin, melon, pineapple, and instant oatmeal.

GI Factors

Certain factors affect food GI. Fat and fiber lower a food's GI level. According to the ADA, ripe produce has higher GI. Processed juices have higher GI than fresh fruit. Mashed potatoes have a higher GI than baked potatoes. Whole wheat bread is more processed than stone ground wheat bread and so has higher GI. Cook pasta al dente for a lower GI.

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