Low Glycemic Foods: How to Make the Switch

Day 18 of 31-Day Series “Your Last Health Resolution”

Woman Eating StrawberryWith over 30 years of sound science and research behind the glycemic index, it serves as a great framework to create a healthy diet.  Low glycemic foods prevent blood sugar spikes.  Repeated spikes in blood sugar can lead to insulin resistance and high cortisol levels.  As previously mentioned (I feel the need to hammer this home), riding the high glycemic roller coaster will set you up for metabolic syndrome, pre-diabetes, diabetes, cardiovascular disease, and a litany of other health issues.  Some studies show as many as 1 in 4 Americans currently have metabolic syndrome.  If that isn’t staggering enough, the number climbs to over 40% of Americans over 60. 

Please listen to what I’m saying.  If you find yourself eating fast food or processed food on a continual basis, you’re going to have health issues.  If you have trouble eating vegetables but gravitate toward processed carbs, you’re going to have health issues.  If you eat a cookie once a week, I think you’ll be alright.  You don’t have to cut yourself off from every sweet thing in the world.  But you do have to consume low glycemic foods consistently.

And if you’ve missed the dozens of other times I’ve said it, consistency is key.  This is your “last health resolution”, right?  I’m committing to this blog series to help you make changes that will forever alter the trajectory of your health.  It doesn’t happen overnight.  It happens every morning with the right choices.

So let’s look at some switches you can make right away.

High Glycemic

Low Glycemic

White bread

Sprouted grain, whole grain, sourdough, pumpernickel

White rice

Brown, basmati, long grain rice, or quinoa

White pasta

Sprouted or whole grain pasta

Processed cereal, instant oatmeal

Steel cut oats, whole rolled oats, hulless barley, oat bran, all bran

White potatoes

Sweet potatoes

Corn tortillas

Sprouted or whole grain tortillas

On your next run to the grocery store, make a few switches for low glycemic foods.  This list provides a good start.  If you’re curious about the glycemic load of certain foods, you can search just about anything via this Australian website.

As you continue to adapt, look closely at labels.  You want to avoid as much sugar and sweeteners as possible.  And manufacturers hide sugar in a lot of forms.  I’m including a partial list below of some things you might encounter on labels.  These are all simple sugars.  Don’t forget that ingredients are listed from greatest to least.  So if one of these is in the first three ingredients, look for an alternative.

  • Beet sugar
  • Brown rice sugar
  • Cane sugar
  • Corn sweetener
  • Dehydrated cane juice
  • Evaporated cane juice
  • Fructose
  • High fructose corn syrup
  • Invert sugar
  • Maltose
  • Molasses
  • Rice syrup
  • Sorghum
  • Sucrose
  • Turbinado sugar
  • Xylose

 I’m always looking for great low glycemic options.  What are some switches you’ve made or products you’ve found helpful?[/fusion_builder_column][/fusion_builder_row][/fusion_builder_container]

2017-09-28T15:56:09+00:00

About the Author:

JC combines neuroscience, psychology, and high performance to help clients achieve superior results. He has over 17 years of experience coaching leaders in the areas of employee performance, health, and personal development. Clients include several Fortune 500 companies and individuals in nearly every state in the U.S.

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