Key Dietary Principles
The foundation of a low glycemic diet focuses on controlling blood sugar and insulin levels through careful food choices and combinations. Here are the essential components:
Food Choices to Emphasize
– Non-starchy vegetables like leafy greens, broccoli, cauliflower, peppers, and tomatoes.
– High-fiber foods including beans, lentils, and whole grains
– Lean proteins such as fish, chicken, and legumes
– Healthy fats from sources like olive oil, nuts, and fatty fish
– Low-fat dairy products
Foods to Limit or Avoid
– Sugar-sweetened beverages and fruit juices
– Refined grains like white bread, white rice, and processed cereals
– Ultra-processed snacks, candies, and baked goods
– Foods with added sugars
Practical Implementation Tips
*Meal Planning Strategies*
– Aim for consistent carbohydrate intake with respect to timing and amount
– Combine carbohydrates with protein and fat to reduce blood sugar impact
– Choose whole grains over refined versions for at least half of grain intake
– Monitor portion sizes, especially for carbohydrate-rich foods
Smart Carbohydrate Choices
– Women should aim for 45-60 grams of carbohydrates per meal
– Men may need 60-75 grams of carbohydrates per meal
– Focus on high-fiber sources providing at least 14g fiber per 1,000 calories
Additional Considerations
Meal Timing and Structure
– Synchronize meals with medication timing if taking insulin
– Monitor blood glucose levels before meals and snacks
– Adjust portions based on physical activity levels
Remember that individual responses to foods can vary, so it’s important to monitor your personal glycemic response and adjust your diet accordingly. Regular physical activity and maintaining a healthy weight also play crucial roles in managing insulin sensitivity.
Sources
[1] Dietary Advice For Individuals with Diabetes – Endotext – NCBI https://www.ncbi.nlm.nih.gov/books/NBK279012/
[2] Insulin Resistance Diet: What To Eat and Why It’s Personal – ZOE https://zoe.com/learn/insulin-resistance-diet
[3] Insulin Resistance Diet: How to Use Diet to Prevent Diabetes – WebMD https://www.webmd.com/diabetes/diabetes-insulin-resistance-diet
[4] 13 Ways to Lower Your Insulin Levels – Healthline https://www.healthline.com/nutrition/14-ways-to-lower-insulin
[5] Diet and insulin resistance: Foods to eat and diet tips https://www.medicalnewstoday.com/articles/316569
[6] Dietary Glycemic Index and Load and the Risk of Type 2 Diabetes https://pmc.ncbi.nlm.nih.gov/articles/PMC6628270/
[7] Glycemic Index and Glycemic Load – Linus Pauling Institute https://lpi.oregonstate.edu/mic/food-beverages/glycemic-index-
